Healthy recipe: Summer succotash salad
أَثْمَر: 10 servings, about 3/4 cup each
الوجبات: 10
Active Time: 40 دقيقة
الوقت الكلي: 1 hour 40 minutes
للمضي قدمًا: Prepare through Step 2, cover and refrigerate for up to 1 day. Finish with Steps 3 & 4 just before serving.
وصف الوصفة:
This summer salad is based on the Southern favorite, succotash, and is a fresh-tasting combination of butter beans, corn, summer squash and tomatoes. Butter beans, the same species as lima beans, are the bean of choice in the South. When they’re in season you may be able to find them fresh—shell them yourself. Or use frozen butter beans, baby lima beans or even edamame.
مكونات الوصفة:
1. 2 cups shelled fresh butter beans (1 1/2 pounds unshelled), frozen (thawed) butter beans or baby lima beans
2. 4 tablespoons canola oil, divided
3. 2 cups corn kernels, fresh (from about 4 large ears; see Tip) or frozen (thawed)
4. 1 Vidalia or other sweet onion, finely chopped
5. 1 small yellow squash, chopped
6. 1 small zucchini, chopped
7. 1 clove garlic, minced
8. 2 medium tomatoes, seeded and chopped
9. 1/2 stalk celery, very finely chopped
10. 1/2 cup very thinly sliced fresh basil
11. 2 tablespoons cider vinegar
12. 1 teaspoon Dijon mustard
13. 1 teaspoon salt
14. Freshly ground pepper to taste
خطوات الوصفة:
1. Place beans in a medium saucepan and cover with water. Bring to a boil. Reduce to a simmer and cook until tender, about 30 minutes for fresh beans, about 25 minutes for frozen. Drain well. Transfer to a large bowl.
2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add corn, onion, squash and zucchini and cook, stirring, until crisp-tender, 4 to 5 minutes. Add garlic and cook, stirring, until fragrant, 45 seconds to 1 minute. Add the cooked vegetables to the bowl of beans. Transfer to the refrigerator to cool for at least 1 hour.
3. When the beans and vegetables are cool, stir in tomatoes, celery and basil.
4. Whisk vinegar and mustard in a bowl. Add the remaining 3 tablespoons oil in a slow, steady stream, whisking constantly, until the dressing is creamy and well combined. Season with salt and pepper. Drizzle the dressing over the succotash and toss to coat.
نصائح وملاحظات الوصفة:
To remove corn kernels from the cob, stand an ear of corn on one end and slice the kernels off with a sharp knife. One ear will yield about 1/2 cup kernels.
وصفة التغذية:
لكل وجبة: 136 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 17 g carbohydrate; 0 g added sugars; 4 g protein; 3 g fiber; 339 mg sodium; 253 mg potassium
مكافأة التغذية: Vitamin C (25% daily value)
1 Carbohydrate Servings
التبادلات: 1 starch, 1/2 vegetable, 1 fat
