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    EASY THREE-BEAN SALAD

    Source: Produce for Better Health/Sunkist Growers

    Our Advice: Journal as 1/2 cup starchy foods or legumes without fat and 2 servings vegetables.

    1 can (16 oz) low-sodium cut green beans, drained
    1 can (about 15 oz) low-sodium red kidney beans, drained
    1 can (about 16 oz) low-sodium garbanzo beans, drained
    1 onion (small), sliced and separated into rings
    Salad greens
    Grated peel of 1/2 lemon
    1/4 cup fresh squeezed lemon juice
    2 tablespoons water
    2/3 cup fat-free Italian salad dressing

    • In a jar with a lid, combine the lemon peel, lemon juice, and water with the dressing mix; shake well.
    • Add oil and shake well again.
    • In a large bowl, combine the beans and onion; pour dressing over and mix well.
    • Cover and chill. Serve on salad greens.

    Yield: 6 servings

    Nutritional analysis per serving: Calories 194, Fat 1g, Calories from Fat 5%, Cholesterol 0mg, Fiber 10g, Sodium 1036mg, Protein 9g.

    CANDIED ORANGE BEANS

    Source: Produce for Better Health

    Our Advice: Journal as 1/2 cup starchy foods or legumes with 1 teaspoon fat.

    2 tablespoons butter
    1/4 cup honey
    1 teaspoon grated orange rind
    4 cups lima beans (large, cooked), drained
    Ginger, cinnamon, or nutmeg to taste

    • In a large skillet, melt butter;
    • Stir in honey and orange peel.
    • Add beans; cook and stir gently until glazed.
    • Flavor with spices.

    Yield: 6 servings

    Nutritional analysis per serving: Calories 150, Fat 3 g, Calories from Fat 15%, Cholesterol 2 mg, Fiber 4 g, Sodium 30 mg, Protein 5 g.

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