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Recipe of the Week

Jan. 6, 2012

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All of the ingredients in this salad are low glycemic index (GI) foods. If you need to control your blood sugar or are at risk for developing diabetes, visit our website for more information.

Hoppin' John Salad

Hoppin' John Salad

This low-fat, high-protein recipe is sure to make a great start to a healthy and happy new year!

Ingredients

Makes 10 servings

2 cups cooked black-eyed peas, or 1 15-ounce can black-eyed peas, drained
1 1/2 cups cooked brown rice
1/2 cup green onions, finely sliced
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 tablespoons fresh parsley, finely chopped
1/4 cup lemon juice
1/4 teaspoon salt
1-2 garlic cloves, crushed

Directions

Combine black-eyed peas, rice, green onions, celery, tomato, and parsley in a mixing bowl. In a small bowl, mix together lemon juice, salt, and garlic and pour over the salad. Toss gently. Chill 1 to 2 hours if time permits.

Nutrition Information | Per serving (1/2 recipe):

calories: 91; fat: 1.9 g; saturated fat: 0.3 g; calories from fat: 18.5%; cholesterol: 0 mg; protein: 3.7 g; carbohydrate: 15.4 g; sugar: 1.3 g; fiber: 3.6 g; sodium: 68 mg: calcium: 20 mg; iron: 1.2 mg; vitamin C: 5.4 mg; beta-carotene: 137 mcg; vitamin E: 0.4 mg

Recipe from Jennifer Raymond M.S., R.D. found in Turn Off the Fat Genes by Neal D. Barnard, M.D.

 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

 

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org