1 – 15 -16 oz. can reduced sodium black beans
1/2 small head of iceberg lettuce, thoroughly rinsed and shredded
1/4 medium red pepper, seeded and chopped
2 tsp. onion powder
2 tsp. cumin powder
4 Tbsp. 2% milk, low fat Mozzarella cheese, shredded
4 Tbsp. 2% milk, low fat cheddar cheese, shredded
1 small can sliced black olives, drained
4 servings low sodium Baked Corn Tortilla Chips (click link to see recipe)
1 cup mild to medium salsa (see Karen’s Favorite Salsa Recipe)
4 sliced jalapeño peppers or 4 Tbsp. tamed pickled jalapeños (optional)
In a medium saucepan add the entire can of reduced sodium black beans, chopped red pepper, onion powder and cumin powder.
Cook stirring continually, on medium heat, until thoroughly heated, about 10-15 minutes. Set burner to low heat after the seasoned black beans has thickened slightly or cover tightly with a lid and set pan on a warm burner.
Next, get 4 salad bowls and put 1/4 of the shredded lettuce in each bowl and spoon 1/4 of the cooked seasoned black beans in the middle of the salad lettuce. Top with 1/4 of the chopped onions, 1/4 of the drained can of black olives, 1 Tbsp. each of the low fat shredded Mozzarella and cheddar cheeses, 1/4 cup of salsa on the side or some drizzled on top.
Then, top each bowl with 1/4 with my low sodium Baked Corn Tortilla Strips or serve each Mexican Black Bean Salad with just a handful low sodium corn tortilla chips on the side.
Karen’s Note: For a medium or “hotter” Mexican Black Bean Salad and prior to adding any Baked Tortilla Chips or salsa, top each salad with (optional) sliced jalapeños. Also, for a completely vegetarian dish omit the shredded cheese option. This dish is quite filling and I even got my “meat eaters” in my family to eat it and they both told me that it was very delicious! I can’t complain.
This very colorful and delicious Broccoli and Walnut Salad is high in heart healthy ingredients!
1 Tbsp. Splenda
1/3 cup red wine vinegar
1/2 cup extra virgin olive oil
1 tsp. red onion (finely chopped)
1 tsp. lemon juice
1/2 tsp. poppy seeds
Whisk all of the dressing ingredients thoroughly, by hand, in a small bowl and set aside.
Broccoli Walnut Salad Mix:
5-6 cups broccoli florets (rinsed and roughly chopped)
1 medium head of cauliflower – any color* (rinsed and roughly chopped)
2 cups raisins
1 medium red pepper (thinly sliced & chopped)
1-1/2 cups of red onion (diced)
1 cup walnuts (chopped)
In a large bowl, toss together the above salad mix ingredients. Next, slowly drizzle the salad dressing (whisking again prior to adding, if necessary) over the top of the salad, mixing in and tossing together thoroughly, with a salad serving spoon and fork.
Serving Suggestion: About 1/4 cup of the chopped walnuts can be set aside to add to the top of this wonderful Broccoli and Walnut Salad, prior to serving. Enjoy watching it disappear like magic, by your family and friends!
Karen’s Note: *I used a very colorful cheddar cheese colored cauliflower for this recipe and even though my husband said, “What kind of cauliflower is that?” It turned out to be a very desired salad dish (even on the end of the hard-to-reach buffet counter at my Sister’s house on Easter Sunday :)).
16 oz. of shredded broccoli and carrot slaw*
1 cup seedless red grapes, rinsed and halved
1/4 cup walnut nuggets (slightly chopped whole walnuts)
2 Tbsp. finely chopped red onion
2 Tbsp. red wine vinegar
1-2 tsp. sugar, Truvia or Splenda (optional)
1 Tbsp. olive oil
1/4 tsp. salt
Freshly ground black pepper
Toss all ingredients together in a large bowl. Chill 1-2 hours or overnight in a covered bowl and serve.
Karen’s Note: I used Green Giant’s Broccoli and Carrot Slaw* mix for this unique slaw recipe. It’s great served with any grilled meat, however marinated or seasoned grilled chicken breasts are highly recommended as the main course served alongside this Broccoli, Carrot and Grape Slaw side dish.
Always reinventing myself by creating new recipes or craft ideas. All photos are genuine. Please send me an email or recipe you liked or tried.