Caper + Bean Salad Melt

Caper + Bean Salad Melt

If you like capers, you will LOVE this bean salad. I took a risk with ingredients on this combo and WOW – great results!! Generally when I’m experimenting in the kitchen I smell the ingredients and the base to see if I think they go together. You guys probably have heard me talk about my super nose and this method usually gets me good results. But today I just couldn’t tell by the smell how the flavor would be on this bean salad, but I was extremely pleased with the results!!

In a bowl I tossed:

• 1/2 cup cooked pinto-navy beans (you could use canned)
• 1 medium carrot, chopped
• 1 tbsp chopped pickled jalapeños

The above ingredients got 1 minute in the microwave to heat them up and soften the carrot.

Then I added: 

• 2 oz low-fat plain yogurt (about 3 tbsp??)
• 1 generous squirt Guilden’s Spicy Mustard
• 1 tsp dried dill
• 1 tbsp capers

I assembled the salad onto a potato bun (you could use an English muffin) and topped with 1 slice muenster cheese. It went into the oven for about 7 minutes at 400* until the cheese was melted and the bun began to brown. SO GOOD!!!!

Both halves totaled about 450 kcal (you could cut back with less beans and less cheese – my cheese was not low-fat so it was 100 kcal for the slice)

by Kath on February 29, 2008

in Other