A great New Year resolution is to have a healthy happy new year 2011. And this low-fat, high-protein recipe from the Physicians Committee for Responsible Medicine (PCRM) is sure to make a great start to a healthy and happy new year!
Hoppin’ John Salad
Makes about 10 1/2-cup 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 finely sliced green onions
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 tablespoons finely chopped fresh parsley
1/4 cup lemon juice
1 tablespoon olive oil
1/4 teaspoon salt
1-2 garlic cloves, crushed
Combine black-eyed peas, rice, green onions, celery, tomato, and parsley in a mixing bowl. In a small bowl, mix together lemon juice, oil, salt, and garlic and pour over the salad. Toss gently. Chill 1 to 2 hours if time permits.
Per 1/2-cup serving:
Fat: 1.9 g
Saturated Fat: 0.3 g
Calories from Fat: 18.5%
Cholesterol: 0 mg
Protein: 3.7 g
Carbohydrates: 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 Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.
Please feel free to tailor PCRM recipes to suit your individual dietary needs.
Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste. 400, Washington, DC 20016