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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    classic caesar salad dressing

    traditional caesar salad dressing | a nutritionist eats

    Let’s start off 2014 with a salad (and kale!), shall we?

    Lately I’ve been all about making food the way it was intended.

    Cookies? Need white flour and white sugar.

    Mushroom lasagna? Requires homemade béchamel.

    traditional caesar salad dressing | a nutritionist eats

    And caesar salad? A dressing with egg yolks* and anchovies.

    (Kale is always allowed in my world.)

    Real caesar salad dressing must have egg yolks and it must have anchovies. There are no ifs, ands or buts about it!

    traditional caesar salad dressing | a nutritionist eats

    The egg yolks emulsify the dressing and give it richness. The anchovies give it the umami flavor that we all love in caesar salad dressing. Both totally necessary.

    While the caesar dressing isn’t light, this version is so bright and flavorful that  you don’t need much parmesan cheese or croutons to finish it off. To make it a complete meal, top the salad with grilled chicken breast or salmon. You’re going to love it!

    Classic Caesar Salad Dressing

    by Emily Dingmann

    Prep Time: 10 minutes

    Keywords: salad entree side

     

    Ingredients (about 1 cup)

      For the Dressing

      • 1 clove of garlic
      • 1 Tbsp anchovy paste
      • pinch of salt
      • 2 egg yolks
      • 4 Tbsp lemon juice
      • 1 tsp dijon mustard
      • 1/4 cup oil (blend of olive and canola)
      • salt & pepper

      For the Salad

      • thinly sliced romaine
      • thinly sliced kale (if desired)
      • shredded parmesan
      • croutons

      Instructions

      For the Dressing

      Mash garlic, anchovy and salt into a paste with a knife blade. Put in a medium size bowl.

      Whisk in egg yolks, lemon juice and mustard.

      While constantly whisking, add in oil, drop-by-drop until glossy.

      Salt and pepper to taste.

      For the Salad

      Toss lettuce with dressing and top with shredded parmesan and croutons.

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      traditional caesar salad dressing | a nutritionist eats

      *Consuming raw eggs may increase your risk of foodborne illness, especially if you have a medical condition.

       

      daily eats: 11.11.13

      Hello, hello! How is everyone? In shock that its mid-November like me? Good because I’m in major denial. I’m back for a daily eats post, not with any theme…just a healthy day of food. :)

      coffee: totally deserves its own food group, no? I had mine with 1/2 & 1/2. I tried to switch back to coconut creamer (to reduce the dairy in my life) but I just can’t. Coffee is one of life’s simple pleasures and I love it so much more with 1/2 & 1/2. So that’s what I drink it with.

      Today I got up early (well, the same time I would get up to go to the gym) and instead of working out, I got ready and went to Starbucks instead. It saves me time on the commute and gives me an opportunity to write, work on the blog and create other content, it’s such a nice way to start the day.

      breakfast: protein pancakes + maple syrup + creamy nutzo. This was the first time trying the banana hazelnut flavor of flapjacked protein pancakes – SO good.

      lunch: chicken shawarma + greek salad (lettuce + cucumber + tomato +  feta + olives + olive oil + red wine vinegar + oregano). The shawarma recipe, though slightly involved, didn’t take too much time and was delicious. I would recommend it!

      Normally I get really snacky in the afternoon, but I spent the afternoon at the doctors office so I wasn’t able to think too much about food. I did however have a smoothie prepared and ready to go. :)

      snack: smoothie (vanilla tera’s whey + 1/2 banana + 1 cup frozen berries + 1 cup almond coconut milk) 

      workout: now that I’m no longer training for my half marathon, I’ve pretty much stopped running. I think I’ll get back into it, but I’ve been looking forward to mixing it up again. I was still sore from two rounds of the 7-Minute Workout on Saturday (a good indication I need more lunges, squats and triceps dips in my life) so I kept it easy with 25 minutes elliptical + 25 minutes incline walking on the treadmill.

      dinner: per usual, I changed our dinner schedule this week. It never fails! Steak + veggies was on the menu, but we ended up with Chipotle. I had a chicken salad + fajita veggies + salsa + greek yogurt (for sour cream) with some chips + guacamole.

      dessert: two dark chocolate peanut butter cups

      approximate nutrition stats: 1,750 calories, 82 grams fat (41%), 135 grams carbohydrates (30%), 28 grams fiber, 70 grams sugar, 130 grams protein (29%)

      Thinking about those in the Philippines affected by Typhoon Haiyan – the destruction is heartwrenching. Give something if you can, they need it. 

      lentil, beet & goat cheese salad

      I’ve been making great little “bento box” lunches lately. It’s worth mentioning that I don’t have a real bento box. It’s a gladware plastic container.

      But it serves the same purpose and I’m kind of obsessed with these lunches. The biggest portion is reserved for vegetables – usually grape tomatoes, carrots and cucumbers or green beans; the small portion is for seaweed salad (I know, such a random Costco purchase); and the medium is for a lentil salad. And then I’ll add a chicken sausage or hard-boiled eggs on the side. Sometimes I keep it simple and toss the lentils with green onions, an easy dressing and some quinoa. And sometimes things get a little fancier.

      Like beets, goat cheese and shallots fancier. I can’t take the credit for the idea, it came from a cafe near my office (clementine) but it is a delicious mix of slightly sweet + savory. In this particular lentil salad, beets are diced as finely as possible and tossed with lentils, shallots, goat cheese and a mustardy vinaigrette.

      Side note: lentils are my favorite bean of all time. Please say you love them as much as I do!

      This salad makes the perfect side dish (and could totally work as a main salad too) for lunches or dinners and if you buy pre-cooked lentils and beets, it comes together quickly! Because I tend to make rather involved packed lunches, I usually take any shortcuts I can get. I hope you enjoy this salad as much as we have!

      Lentil, Beet & Goat Cheese Salad

      by Emily Dingmann

      Prep Time: 15 minutes

      Keywords: salad side gluten-free high fiber high protein kosher vegetarian beans cheese fall

       

      Ingredients (4-6 servings)

      • 1 medium shallot, thinly sliced
      • 1/4 cup apple cider vinegar
      • 1/4 cup olive oil
      • 1 Tbsp dijon mustard
      • salt & pepper
      • 16 oz (about 3 cups) cooked lentils
      • 8 oz (about 1 1/2 cups) beets, diced as small as possible
      • 4 oz goat cheese
      • optional: sliced green onion for garnish

      Instructions

      Soak sliced shallots in cold water for at least 10 minutes. (To make them a little less potent.)

      Whisk together apple cider vinegar, olive oil, mustard and salt & pepper. Toss with salad.

      Toss together with remaining ingredients.

      Top with crumbled goat cheese and garnish with green onion.

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