Hoppin’ John Salad

I made this salad tonight from the All New Complete Step by Step Diabetic Cookbook.  I didn’t find much in this book that I wanted to make.

Hoppin’ John Salad
1/2 c. + 1/4 c. fat-free chicken broth
1/2 c. instant brown rice
2 TB apple cider vinegar
2 tsp cajun seasoning
1 tsp extra virgin olive oil
hot sauce, to taste
15 oz can black-eyed peas, rinsed and drained
1 1/2 c. sliced celery
2 TB sliced green onions
3 oz lean ham, diced

Bring 1/2 c. chicken broth to boil in small saucepan; add rice, remove from heat and cover. In small bowl, combine 1/4 c. chicken broth, cider vinegar, cajun seasoning, olive oil, and hot sauce. In medium bowl, combine black-eyed peas, celery, onion and ham. Add cooked rice and pour vinegar mixture over all. Mix to combine.

Yield: 4 servings. Per serving= 149 Calories; 4g Fat (22.2% calories from fat); 12g Protein; 20g Carbohydrate; 5g Dietary Fiber; 10mg Cholesterol; 960mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s