Healthy recipe: Summer succotash salad
Năng suất: 10 servings, about 3/4 cup each
Khẩu phần: 10
Thời gian hoạt động: 40 phút
Tổng thời gian: 1 hour 40 minutes
Để tiến lên phía trước: Prepare through Step 2, cover and refrigerate for up to 1 day. Finish with Steps 3 & 4 just before serving.
Mô tả công thức:
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.
Thành phần công thức:
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
Các bước công thức:
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.
Mẹo và ghi chú về công thức nấu ăn:
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.
Công thức dinh dưỡng:
Mỗi khẩu phần: 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
Tiền thưởng dinh dưỡng: Vitamin C (25% daily value)
1 khẩu phần carbohydrate
Trao đổi: 1 starch, 1/2 vegetable, 1 fat
