Red Bean Salad/Salsa

This recipe is very flexible; you can use it as a salsa to top a grilled meat, or you can enjoy it as a salad or side dish. Either way it is fat free, delicious and canbe made with short cuts to reduce prep time.

Ingredients (about 4 servings)

1/2 lb red kidney beans, cooked or 14 oz can, drained
2 cobs sweet corn, steamed, or  11 oz. can low sodium whole kernel corn, drained
1-2 jalapeno pepper, diced (for hotter levels, you can substitute Serrano peppers)
2 large plum tomatoes, diced
1/2 red onion, diced
2 limes, juiced (about 2 tbsps)
Sprigs of cilantro, chopped
dash of salt to taste

Directions

If you are using canned beans and corn to cut prep time, drain the juice and rinse under cold water. I prepared my beans from dry to control salt, and prefer the fresher, sweeter taste of steamed corn off the cob, but either varieties are fine.

Dice all of the vegetables evenly and place in a large mixing bowl.  Add the beans and corn and mix well. Next add the lime juice and cilantro, salting according to taste.  Place in a sealed container and let sit in the refrigerator for at least an hour so that the flavors have a chance to blend.

You can serve the dish by itself as a salad, with a few extra sprigs of cilantro for garnish, as a dip for chips, or as a topping for grilled meats.  A very versatile recipe indeed!

Easy Green Bean Salad

I love green bean casserole, but the heavy cream fat, salt and other added calories don't love me anymore! I was searching the internet and found a recipe at www.realsimple.com that I adjusted.  It wasn't bad, but right now in my fat detox phase I can't have the almonds that they call for, which gives the salad the extra crunch texture.  So I substituted a sprinkling of prepared French onions

Ingredients (serves 2)

1/2 lb fresh green beans, trimmed
Cherry tomatoes
2 tbsp Dijon Mustard
2 tbsp Balsamic vinegar
1 tbsp extra-virgin olive oil
1/4 cup Fried French onions (look for those prepared in vegetable oil and whole wheat flour.  You can also make these yourself by coating some onion rings in a little oil and flour, and then baking them until golden brown).
Dash salt and pepper

Directions

Preheat the oven to 350 degrees.  In a large pot bring salted water to a boil and cook the green beans for 5-6 minutes.  If you want them a little less crunchy, cook for a little longer and test for desired texture..  Remove, drain and put them in an ice bath.

Mix the Dijon, vinegar, olive oil in a large bowl and season with salt and pepper.  Drain the green beans and dry on a towel to remove excess water, then pour them into the bowl with the tomatoes and coat thoroughly with the dressing.

Lay out the green bean mixture evenly on a baking sheet and sprinkle with the onions.  Bake in the oven for about 30 minutes, or until the tomatoes begin to wilt. Makes a great side dish or a light lunch!

Beautiful Maui: Island of Many Awe-Inspiring Sights

Waterfall on the Road to Hana

Seven Waterfalls Area

Kaaanapali Beach

Morning Walk Scene Kaanapali Beach

View from the Beach Spa at Hyatt Regency

Sunset at Kaanapali Beach

Maui Leeward Side

Ancient Village Ruins on a Volcanic Flow

Black Rocks Near Hana, Maui