RECIPE OF THE WEEK | Hoppin' John Salad
This low-fat, high-protein recipe is sure to make a great start to a healthy and happy new year!
Makes 10 servings
2 cups cooked black-eyed peas, or 1 15-ounce can black-eyed peas, drained
1 1/2 cups cooked brown rice
1/2 cup green
onions, finely sliced
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 tablespoons fresh parsley, finely
1/4 cup lemon juice
1/4 teaspoon salt
1-2 garlic cloves, crushed
Combine black-eyed peas, rice, green onions, celery, tomato, and parsley in a mixing bowl. In a small bowl, mix together lemon juice, salt,
and garlic and pour over the salad. Toss gently. Chill 1 to 2 hours if time permits.
Nutrition Information | Per serving (1/2 recipe):
calories: 91; fat: 1.9 g; saturated fat: 0.3 g; calories from fat: 18.5%; cholesterol: 0 mg; protein: 3.7 g; carbohydrate:
15.4 g; sugar: 1.3 g; fiber: 3.6 g; sodium: 68 mg: calcium: 20 mg; iron: 1.2 mg; vitamin C: 5.4 mg; beta-carotene: 137 mcg; vitamin E: 0.4 mg
Recipe from Jennifer Raymond M.S., R.D. found in Turn Off the Fat Genes by Neal D. Barnard, M.D.
Please feel free to tailor PCRM recipes to suit your individual dietary needs.