texas caviar rice & beans

texas caviar rice & beans | a nutritionist eats

First things first: Texas Caviar Rice & Beans is genius. I’m a big fan of bean salad (you’re aware of this: black bean & corn relish + more recent obsession with simple bean salads) so this recipe caught my eye almost immediately.

But let’s back up. I was sent The Slim Down South Cookbook, Eating Well and Living Healthy in the Land of Biscuits and Bacon written by Carolyn O’Neil, MS, RD. In addition to the standard, breakfast/lunch/dinner recipes, the book also includes “Stay Slim Secrets” and features “Slim and Savvy Southerners” who share their strategies for enjoying southern food while staying healthy. The images are beautiful (a must for me) and each recipe includes nutrition facts. 

I oddly enough love Southern food. Odd only because I’ve never lived in the South and because well, we all know that Southern food is known for being anything but healthy. While I definitely don’t eat perfectly (or even close) I still don’t like that it frequently seems obnoxiously-rich, and way over the top. But this book changes that. It lightens up the classic recipes that we all love, like fried chicken and grits, to calorie levels that are more acceptable for every day eating.

 texas caviar rice & beans | a nutritionist eats

The publisher let me share this recipe with y’all…catch that? It’s a fresh take on rice and beans and it’s flavorful, crunchy and oh-so-satisfying. We loved it!

Canned beans and pre-made rice make this salad come together quickly. And the combination of rice and beans with fresh celery, tomatoes and cilantro is great. If you like spice, top the salad with lots of hot sauce and pickled jalapenos!

nutrition facts (about 1 cup rice-bean mixture + 1 oz tortilla chips): 451 calories, 19 grams of fat, 13 grams of protein, 60 grams of carbohydrates, 8 grams of fiber

Texas Caviar Rice & Beans

by The Slim Down South Cookbook

Prep Time: 20 minutes

Keywords: appetizer entree salad side gluten-free high fiber vegan vegetarian beans

 

Ingredients (6 servings)

    For the Salad

    • 1 (15.8-oz.) can black-eyed peas, drained and rinsed
    • 1 (15-oz.) can no-salt-added black beans, drained and rinsed
    • ⅓ cup finely chopped roasted red bell peppers
    • ¼ cup seeded and finely chopped poblano pepper
    • Texas Vinaigrette
    • 2 (8.8-oz.) pouches fully cooked basmati rice
    • ⅔ cup thinly sliced celery
    • ¾ cup (3 oz.) shredded pepper Jack cheese
    • 1¼ cups chopped tomatoes
    • ¾ cup loosely packed fresh cilantro leaves
    • ⅓ cup thinly sliced green onions
    • 6 oz. tortilla chips
    • Garnish: sliced pickled jalapeño peppers

    For the Vinaigrette

    • 3 Tbsp. olive oil
    • 2 Tbsp. fresh lime juice
    • 1½ Tbsp. chopped fresh cilantro
    • 1½ Tbsp. hot sauce
    • 1 minced garlic clove
    • ¼ tsp. chili powder
    • ¼ tsp. ground cumin

    Instructions

    For the Salad

    Stir together first 5 ingredients in a medium-size microwave-safe glass bowl; let stand 20 minutes, stirring occasionally. Microwave at HIGH 2 minutes or until thoroughly heated, stirring at 30-second intervals.

    Heat rice according to package directions; fluff with a fork. Layer rice, bean mixture, celery, cheese, tomato, cilantro, and green onions in 2-qt. trifle bowl or straight-sided bowl. Serve with tortilla chips.

    Note: The original recipe tested with Tasty Bite Basmati Rice. I used brown basmati rice.

    For the Vinaigrette

    Whisk all ingredients together. *You’ll need only half of this dressing for the Texas Caviar Rice and Beans. Store the remainder in an airtight container in the refrigerator for up to one week.

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    simple kale salad

    I have a love/hate relationship with kale salads. Typically when I get them at restaurants (most notably All Hail Kale (with tempeh!) at Veggie Grill) I love them. I could eat them for days. Then when I go home and try to create an equally delicious kale salad at home, it never stacks up.

    Yes, I realize my problems could be worse.

    But I want to make a healthy kale salad at home. One that is both delicious, satisfying and not boring. And not too much work.

    This is it. Thinly sliced kale is massaged with olive oil, raw apple cider vinegar and salt and tossed with shredded cabbage and carrots, toasted sunflower seeds, dried cranberries and feta cheese. It has all of the textures and flavors that make restaurant salads so good and you can easily make it a main meal by adding some chicken, tempeh, diced avocado, etc. Truly a superfood salad!

     

    Simple Kale Salad

    by Emily Dingmann

    Prep Time: 20 minutes

    Keywords: raw salad gluten-free high fiber low-carb kosher nut-free soy-free sugar-free vegetarian kale

     

    Ingredients (2 main salads)

    • 8 cups thinly sliced kale (any variety or mix)
    • 1 Tbsp olive oil
    • 1 Tbsp apple cider vinegar
    • sprinkle of salt
    • 1 cup red cabbage, thinly sliced
    • 3 carrots, shredded
    • 1/4 cup toasted sunflower seeds
    • 1/4 cup dried cranberries
    • 1/4 cup crumbled feta cheese

    Instructions

    In a large bowl, drizzle olive oil, vinegar and salt over kale.

    Lightly massage. Set aside for 20 minutes to a day or two.

    Toss with cabbage and carrots.

    Top with remaining ingredients and serve.

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    Side note: I showed Richie how to “massage kale” last night and he was not impressed. :)

    daily eats: 7.8.13

    Hi! How was your 4th of July?

    We had an amazing, amazing weekend complete with hikes, time at the pool, brunch with a friend from college, an 11th birthday party, a night out with friends, 1800 meals out (seriously) and a day at the beach in Malibu. Sunday was spent catching up on work, laundry and getting ready for the week. It was one of those weekends that just felt perfect. I wasn’t really ready to go back to work, but I’m almost ready to send my fall newsletter to the printer so I’m anxious to complete that project.

    workout: 25 minutes physique 57 dvd

    coffee: with 1/2 & 1/2

    breakfast: 2 slices almond paleo bread with a touch of earth balance + egg scramble (1 egg + egg whites + kale + kalamta olives + feta). This was the second paleo bread I’ve tried, and I like the almond so much more than the coconut variety. The bread is made out of almond meal, coconut flour, egg whites (among other things) and each slice has 60 calories, 6 grams carbohydrates, 5 grams fiber and 7 grams protein.

    lunch: was via my fit foods. I think I’ve mentioned my fit foods before, but not in much detail. They sell “fresh, healthy meals that are designed to increase energy levels and help you lose weight safe and naturally.” I’m a big fan of almost everything I’ve tried and the convenience factor is amazing. It is a little pricey (lunches run about $9-$11) but they have promotions on a regular basis. I do wish the meals had more vegetables, this one in particular (lean lemon turkey) is especially lacking.

    So I rounded it out with some carrots and celery on the side and a small chocolate chip cookie made with zucchini that a co-worker brought in.

    workout 2: was supposed to be a run or elliptical at the gym but I didn’t get home until almost 8pm, and the gym was most definitely out of the question. So I did what any normal person would do…

    snack: …had a glass of wine, some peanuts and made brownies! ;)

    dinner(s): have been really basic lately, tonight’s “freezer” menu was salmon burgers with horseradish aioli + vegetables with a touch of parmesan.

    dessert: I had to taste the brownies that I’m taking over to a friend. Obviously.

    approximate nutrition stats: 1713 calories, 76 grams fat (42%), 141 grams carbohydrates (34%), 26 grams fiber, 52 grams sugar, 98 grams protein (24%)

    P.S. I get eyelash extensions today!!!