Tag Archives: main

Corn, Black Bean and Tomato Salad

29 Jun

The best thing about watching the kids play baseball four nights a week is that we’re outside watching baseball.  The worst thing is that we have a very small window to get home, ready for baseball, and eat dinner.  The eating dinner part of this is particularly tricky because it needs to be ready, quick to eat, and something everyone will eat because there’s no time for dilly-dallying at the dinner table while we have an EAT YOUR DINNER SHOWDOWN.  Last night I made a cold salad that I considered to be the ultimate meal – a base that everyone would enjoy, hidden protein, and lots of extra toppings to meet the needs of the picky palates at my table.  A cold salad featuring corn (everybody’s favorite), black beans, and tomatoes topped with a light honey-lime dressing.  The dressing is really nice, a little sweet and kind of tangy; it has the kid friendliness of French dressing with the added benefit of not being French dressing.  As I pulled out the bowls and encouraged everyone to DISH UP and ENJOY, I started to hear the words I dreaded most.

I hate black beans.
Are the tomatoes already mixed in?
Is there anything else?
Why isn’t this a pot pie?

Using the words that I knew their baseball coaches would later in the night, I told them to HUSTLE and GET GOING and NOT EVERYTHING IS A POT PIE (okay, no baseball coach is likely to say this, but they could because it is totally true).  I loved the dish, adding radishes and Sriracha to mine.  Martin said that it was edible, and liked the dressing even though the tomatoes contaminated the rest of his food.  And Sophie begged me to never to make it again.

Corn, Tomato and Black Bean Salad
Serves: 8
Serving Size: 1/2 c.

15.5 oz can black beans, drained and rinsed
12 oz bag corn, steamed, rinsed, and drained
2 roma tomatoes, diced
2 T. lime juice
2 T. olive oil
1 T. honey
Salt and pepper to taste

OPTIONAL ITEMS
Diced avocado
Chopped cilantro
Thinly sliced radishes
Sliced green onions
Jalapenos
Shredded lettuce
Tortillas
Corn chips
Salsa
Sriracha

In a large bowl, mix together black beans through salt and pepper.  Stir well to combine.  For best flavor, refrigerate for an hour before serving.

As is, this makes a nice side dish.  Add avocado, cilantro, radishes, green onions, or jalapenos if desired.  If serving as a main dish, serve in a bowl, over lettuce, in tortillas, or with corn chips.  Top with salsa or sriracha for extra kick.

Estimated Calories:  138 cal/serving

Print it: Corn, Tomato and Black Bean Salad

Advertisements

Seven Layer Salad

16 Feb

A few weeks ago my friend Erin mentioned that she’d made a Seven Layer Salad, and much like a song you can’t get out of your head, this salad has sat in my mind just begging to be made.  In the 80’s, it seemed like you couldn’t go to a special occasion or a potluck without having a Seven Layer Salad on the table.  It has been YEARS since I had one and couldn’t exactly remember what each of the seven layers were.  After asking a few people, it turns out that there are lots of variations on this salad, each one OFFICIALLY THE BEST.  I’ll take every single person’s word for it.

The basic premise is this – pick six of your favorite ingredients, layer them in a tall-sided glass bowl so that they look beautiful, and top it off with a dressing made of sour cream and mayo.  In deciding what to put in this version, I chose ingredients that I knew would be well received by my family.  Of course, if you are not rigid like me, you could definitely add more than seven layers.  And considering some of the delicious ingredients people have used in their OFFICIALLY THE BEST salads, I would not blame you for making a nine or ten layer salad.  When you’re creating your own layered salad, consider the following ingredients:

  • Romaine lettuce
  • Spinach
  • Mixed greens
  • Green onions
  • Tomatoes
  • Bacon
  • Hard boiled eggs
  • Cucumbers
  • Sunflower seeds
  • Peas
  • Cheese (non-dairy, cheddar, feta, really any cheese because you cannot go wrong with a cheese layer)

For this version, I have also made it non-dairy by substituting non-dairy cheese and non-dairy sour cream (feel free to use dairy versions if you prefer).  The thing about non-dairy products is that sometimes they just don’t taste that great, and since the non-dairy sour cream is such an important part of the dressing, I decided to add in some flavor by using part of packet of Lipton Vegetable Dip Mix.  This dip mix does not contain any dairy, and really adds a lot of good flavor to the dressing.  Add as much or as little as you’d like, I found that about 1/4 of the packet seemed right to me.  The rest of it went into some more sour cream and we ate it with veggies this week.  I would also recommend making the dressing ahead of time so that it has more time to soak up the flavors of the dip mix.  The non-dairy sour cream really needs it, but if you’re using regular sour cream, you may not need that extra time.

This is a big, and hearty salad, but the calories are not super high per serving.  We ate loads of it at dinner, and we’ve been having the leftovers all week.  I was surprised at how well it holds up the next day.  I was also surprised at how good it was for breakfast.

See all that condensation on the inside of the bowl?  That happened because I made it ahead of time and it started to fog up a bit when I set it on the counter to serve it.  After just a few minutes at room temperature, the condensation was all gone.  Of course, so was about half of the salad.

Seven Layer Salad
Serving size: 1 scoop
Serves: 12

SALAD
10 oz. bag romaine
6 eggs, -, cooled, peeled, and sliced
4 strips bacon, cooked, cooled and crumbled
4 Roma tomatoes, seeded and diced
1-1/2 c. shredded non-dairy cheese
1 lb. frozen peas, thawed and drained
Kosher salt and freshly ground black pepper

 

DRESSING
1/2 c. non-dairy sour cream
1/2 c. reduced-fat mayo with olive oil
1/4 packet Lipton Vegetable Dip Mix
1 T. sugar

 

In a small bowl, mix together the dressing ingredients.  Refrigerate for at least one hour or overnight to let the flavors come together.

In large bowl (a flat-sided trifle bowl works great, but any deep bowl will do), layer the salad ingredients.  Press the layers to the outside of the bowl first, then spread evenly any remaining ingredients.  Sprinkle salt and pepper every layer or two.  After all of the salad ingredients have been added, drop spoonfuls of the dressing around the top. Gently spread to the edges, trying not to disturb the cheese layer.  Cover and refrigerate until ready to serve.

 

Estimated calories:  230 cal/serving

Print it: Non-Dairy Seven Layer Salad