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Caper + Bean Salad Melt

Caper + Bean Salad Melt

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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!!!!

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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)

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    hi! Im Kath.

    I'm a Registered Dietitian, healthy eater, and mom of two from Charlottesville, Virginia. Here you’ll find a healthy mix of real-life meals made from whole ingredients balanced with the pleasures of life, including buttercream frosting and good wine. Plus a sprinkle of nutrition, home life, beauty, parenting, and travel.
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