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 Gulden’s Zesty Honey 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!!!!
The capers added a wonderful punch and the yogurt/mustard gave the whole salad a really creamy consistency. Any of you who love salads heavy on mayonnaise would probably like this. The Gulden’s mustard sweetens up the plain yogurt and takes out the tang. It really did taste kind of mayonnaisy minus the thickness.
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)
I ate the leftover salad on the side in a bowl:
And also had an orange –
And I am TOTALLY guilty of eating in front of the TV today! But at least I lit a candle for good ambiance!
Lunch was about 530 kcal, 16 grams fiber, and 26 grams protein.
I’m not totally full, so I hope this is one of those “slow release” lunches like Wednesday’s hummus sandwich was.
Off to study until late afternoon when I’m walking to the grocery store for 2 dinner ingredients!