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.

    Powered by Recipage

    turkey burgers with caper aioli

    turkey burgers with caper aioli | a nutritionist eats

    I’m not normally a turkey burger person. But this one, served with a bright aioli, is good. And it’s healthy. And it’s still January, so everyone wants “light/lean/skinny/healthy/paleo” recipes. So here we are. First a salad and now a turkey burger. Could I be anymore predictable? Sigh.

    How did I – the self-proclaimed non-turkey burger fan – make a turkey burger? Well, towards the end of 2013, I bought three calendars. One was a standard daily calendar so I don’t forget important things, the second was the One-Sentence Journal (which I’m loving!) and the third was a Cooking Light Recipe Calendar that I keep at work so I can be surrounded by food inspiration everywhere I go!

    So far, and we’re only a few weeks into 2014, I’ve made two recipes from the calendar, one of which inspired this burger. I must say, it’s been really fun to have a reminder to try out new recipes on a daily basis. And now I’ve made chicken and turkey burgers twice in a matter of weeks. WHAT?!

    turkey burgers with caper aioli | a nutritionist eats

    When I started thinking about this turkey burger, I knew I wanted it healthy (light), so I kept the ingredients simple and used shallots and capers to pack the burger with flavor without adding many calories. The aioli is the perfect topping, and in my opinion, necessary for a “lean” burger. Bonus: when you use light mayonnaise – it barely adds any calories!

    Another bonus? These turkey burgers have great nutrition stats: 260 calories, 15 grams fat, 3.8 grams carbohydrates and 28 grams protein. (Nutrition stats are for one turkey burger + aioli.)

    Serve on a bun with lettuce and tomato or use a bibb lettuce leaf instead of the bun for a gluten-free/paleo/low-carb meal.

    Turkey Burger with Caper Aioli

    by Emily Dingmann

    Prep Time: 15 minutes

    Cook Time: 10 minutes

    Keywords: grill entree turkey

     

    Ingredients (4 servings)

      For the Aioli

      • 4 Tbsp light mayonnaise
      • 2 Tbsp lemon juice
      • 1 Tbsp capers, chopped
      • 1 clove crushed garlic
      • 2 Tbsp chopped parsley
      • salt & pepper

      For the Burgers

      • 20 oz lean (93%) ground turkey
      • 1/4 cup chopped shallot (about 1 small shallot)
      • 2 cloves garlic, minced
      • 1 Tbsp capers, chopped
      • salt & pepper
      • optional: hamburger buns, lettuce, tomato

      Instructions

      For the Aioli

      Combine all ingredients in small bowl.

      Refrigerate for at least 30 minutes.

      For the Burgers

      Combine all ingredients and mix until just combined.

      Form into four burgers.

      Heat grill or pan over medium heat.

      Cook for about five minutes per side, or until cooked through.

      Powered by Recipage

      these are a few of my favorite things… (giveaway!)

      …quite literally. And I’m sharing all of them with one of you!

      soundofmusic

      Blame it on a number of things (holiday pandora channel, #givingtuesday, and all of the menorahs and christmas trees I’ve seen in the past few days) but it doesn’t really matter. I want to share some of my favorite things with you, and I’m the boss around here so I get to decide! Thank you SO much for reading – I appreciate each and every one of you!

      Listed below are 10 of my favorite foods – and nail polish, random I know, along with anything else I decide to include – that I’m sending the lucky winner! Happy Holidays.

      giveaway

      1. maldon sea salt flakes  | 2. choice organic moroccan mint green tea | 3. earth balance coconut & peanut spread | 4. tera’s whey protein powder | 5. flapjacked protein pancakes | 6. hail merry blonde macaroons | 7. keen-wah decadence chocolate chia bar | 8. intellegentsia el gallo organic breakfast blend | 9. nuts about chocolate & raspberry trex mix** | 10.  essie nail polish

      **I searched for the trex mix to find a description and came across an old post of mine from 2010…which also references The Sound of Music. #obsessed? By the way, are you watching the live version with Carrie Underwood on Thursday? I drive by the set every day (it’s outside!) but I just don’t know if I can stray from the original…  [edited to add: I was wrong on the location, it's being filmed in NY!]

      Ok,yeah,I’m totally watching it.

      a Rafflecopter giveaway

      curry ketchup

      Living in LA is great for several reasons.

      The weather is an obvious one, it’s pretty much always perfect. Annoyingly so, actually.

      I’m mortified that my midwest self actually uttered, “Ew, the sun is coming out,” the other day.

      curry ketchup | a nutritionist eats

      Then there’s the ocean, the mountains, the city, the food…ok, ok.

      And there’s no shortage of burgers. It’s well-known that LA loves its burgers and the amount of burger restaurants is enough to prove that. Keeping up with every new burger joint (and still visiting the favorites) is a lot of work, let me tell you.

      curry ketchup | a nutritionist eats

      So a few weeks ago, we finally visited The Golden State  (as seen on DDD) for a Sunday afternoon burger. The menu is really small, with really only one burger (and then turkey and vegetarian options) available. But the burger was great. It was just a really good burger, great bun and great toppings (bacon, arugula, cheese). But the fried sweet potato wedges with garlic aioli I got on the side? So ridiculously good. And they have curry ketchup, so I was dipping the sweet potato wedges in the aioli and then the curry ketchup.

      I’m still thinking about it.

      curry ketchup | a nutritionist eats

      And because we eat sweet potatoes in the form of fries/wedges/tots/chips on a very regular basis, I figured I needed my own curry ketchup.

      curry ketchup | a nutritionist eats

      Lucky for you (and me I suppose), it couldn’t be easier! Now before you want to skip a step and add the curry powder straight to the ketchup, trust me when I say that the one-minute dip in oil, gives it a much deeper flavor and is so worth it. And it takes a minute.

      Serve it anywhere you would ketchup, but especially with sweet potato fries!

      Curry Ketchup

      by Emily Dingmann

      Prep Time: 5 minutes

      Cook Time: 1 minute

      Keywords: saute appetizer side gluten-free

       

      Ingredients (1 cup ketchup)

      • 1 1/2 Tbsp olive oil
      • 3/4 Tbsp curry powder
      • 1 cup ketchup

      Instructions

      Heat olive oil over medium heat.

      Add curry powder to oil and heat until fragrant, about a minute, stirring constantly.

      Mix curry oil and ketchup together and let flavors meld for at least an hour.

      Serve anywhere you would ketchup!

      Powered by Recipage