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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    egg, avocado & cheese toast

    I just have to share my newest breakfast obsession with you guys.

    It’s not even really a recipe, per say…but it is oh SO good and you definitely need to make it.  Simple food really is the best, isn’t it?

    The premise is a simple one, lightly toasted bread (or broiled if I’m at home and too lazy to get the toaster out) is topped with avocado slices and thinly sliced cheese (my favorite is pepper jack) and then broiled until the cheese is golden brown. Then top the toast with preferably, a runny egg. De.Vour.

    If I’m at work, I’ll bring a fully cooked egg and then put the components together once I’m ready for breakfast. (But there’s no real plate, golden brown cheese, or runny egg.) It’s still good and definitely still satisfying, but not quite the same.

    This toast also makes a delicious lunch or simple dinner if you just can’t fathom such a savory meal first thing in the morning. Anytime of the day, just make sure you eat this soon!

    Egg, Avocado & Cheese Toast

    by Emily Dingmann

    Prep Time: 5 minutes

    Cook Time: 5 minutes

    Keywords: breakfast sandwich high protein kosher vegetarian cheese eggs

     

    Ingredients (2 servings)

    • 2 slices bread (sprouted, whole grain, brown rice)
    • 1 small avocado, thinly sliced
    • 2 oz jalapeno jack cheese, thinly sliced
    • 2 fried eggs

    Instructions

    Turn broiler on high.

    Lightly toast bread. (If using broiler, be careful!)

    Top bread with sliced avocado and cheese.

    Broil until golden brown, watching carefully.

    While toast is in the broiler, fry eggs.

    Top toast with fried egg.

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    SELF Magazine {postworkout treat}

    A few weeks ago, the October issue of SELF Magazine came out. And my name is in it.(!!!!!!!!!) The October weekender section (page 44) is all about fit motivation and I created a treat – perfect for postworkout snacking!

    It is a great little healthy treat to have around. Here is the exact recipe if you’re interested in specifics, enjoy!

    Ingredients:
    1/4 cup almond butter
    1 Tbsp honey
    1 Tbsp chia seeds
    3/4 cup brown rice crispy cereal
    1 Tbsp mini chocolate chips
    Directions:
    Microwave almond butter and honey for 10 seconds. Stir in chia seeds. When cool, add cereal and chocolate chips. Shape into little balls and refrigerate for at least an hour.

    simple & healthy: ricotta pizza

    Martha (Stewart) strikes again.

    I don’t have many of her cookbooks, but I’m a regular on her site and appreciate her knack for beautiful recipes using simple ingredients.

    Her ricotta pizza combines simple ingredients that come together in minutes – perfect for weeknight dinners or those Friday nights when take-out is calling your name.

    If you regularly read my blog, you know I have a little obsession with tortilla crust pizzas, but you can use whatever you prefer! Serve the pizzas with simply dressed greens or roasted vegetables.

    Ingredients you’ll need:

    • Crusts (tortillas, pre-made crusts, french bread, pita)
    • Ricotta cheese
    • Red Onion, sliced thin
    • Mushrooms, roughly chopped
    • Hard cheese like parmesan or romano
    • Greens like arugula, spinach, or kale cut into ribbons

    Steps:

    • Prep crust if necessary (I always bake my tortilla first to get it a little crispy and then top)
    • Spread with ricotta cheese
    • Top with mushrooms, onions, arugula and flavorful cheese
    • Bake until cheese is melty and toppings are golden brown

    Martha’s Thinnest Crust Pizza with Ricotta & Mushrooms