Wednesday, October 7, 2009

Confetti Succotash Salad

Succotash is traditionally a corn and lima bean mixture that became popular in the American South and Midwest during the depression of the 1930's. Not being a lima bean fan, I usually substitute peas, but lately I am including edamame for the added fiber and protein they bring to the dish. In this recipe, I've taken it a step further to create a bountiful main dish salad that is perfect for lunch by itself, or pair it with grilled chicken for dinner. Because it is served cold and keeps well, take it to your next Pot Luck or picnic. The variety of colors and textures make it, not only delicious and satisfying, but also fun to eat! (If you need to avoid soy products, just substitute green peas or limas for the edamame and reduce the cooking time.) For the cheese, I simply cut four mozzarella cheese sticks that I always keep on hand in my refrigerator for a quick low-carb snack. Also, the convenience of using frozen vegetables reduces the preparation time and allows me to offer this bright, colorful salad any time of year. I'll have to remember this in February. I'm sure it will be a welcome reminder of long forgotten summer days when Maine is blanketed in snow a few months from now.

Confetti Succotash Salad
(Makes 6 servings)

1 cup frozen edamame, shelled
2 cups frozen corn
2 plum tomatoes, seeded and cut into bite-size cubes (or 1¼ cups grape tomatoes, halved)
¾ cup canned cannellini beans, drained and rinsed
4 ounces smoked mozzarella or Monterey Jack cheese, cubed
1½ tablespoons balsamic vinegar
1 clove garlic, minced
¼ teaspoon salt (or to taste)
Ground pepper to taste
3 tablespoons olive oil
2 tablespoons fresh basil leaves, torn into small pieces (or 1 tablespoon dried)

1. Boil 5 cups of water and add frozen edamame. Return to a boil and cook for 4 minutes. Add frozen corn, return to boil and cook for 1-2 minutes until vegetables are done. Pour in a colander to drain hot liquid and immediately rinse in cold water to stop cooking; set aside to drain completely.

2. In a medium bowl, place balsamic vinegar, garlic, salt and pepper. While whisking, stream in the olive oil and continue whisking until dressing is well combined and emulsified. Add drained vegetables, tomatoes, beans, cubed cheese and basil. Toss with a spoon to mix the salad and distribute dressing throughout. Serve at room temperature or cold.

Nutritional Information per serving: 201 calories, 16.9 g carbohydrate, 10 g total fat, 2.6 g saturated fat, 4.1 g fiber, 12.5 g protein.

Original recipe by Kathy Sheehan, copyright 2009

No comments:

Post a Comment