29 April, 2014

Smoked Turkey, Black Bean, Bell Pepper and Corn Salad

Comments : 5 Posted in : Salads as a Main Course on April 29, 2014 by : Cook Plate Fork Tags: antioxidants, Arugula, Bell pepper, Black Bean, black beans, Black pepper, Chickpea, cholesterol free, Corn Salad, easy meal ideas, Garlic, high fiber, high protein food, Leaf vegetable, Lemonade, Olive oil, Phaseolus vulgaris, Ranch dressing, Salad, Side dish, Smoked Turkey, Turkey

This is an easy dinner idea in just 20 minutes. It is one of my “Salad as a Main Course” recipe because of mixing a meat with the leafy greens and other vegetables.

This meal is packed with antioxidants, minerals and vitamins.

This salad contains…

.52 g of protein

.13 g of total fat

.73 g of carbohydrates

.3 g of fiber

.41 g of natural sugars

It is low in salt, high in fiber, and cholesterol-free.

All of this in just one cup of what is in this meal: Arugula. The flavor of Arugula is peppery and pungent. The salad also includes mint, lemon juice, orange bell pepper and all the rest that is in this fast and simple meal idea…you can’t go wrong with preparing and eating it.

Recipe:

Smoked Turkey, Black Bean, Bell Pepper and Corn Salad

3 cups (about 3/4 pound) diced, cooked smoked turkey breast

1 can (15.5 ounces) black beans, rinsed and drained

1 1/2 cups fresh corn kernels

1 cup cherry tomatoes, halved

1 cup diced bell peppers (any colors)

1/2 cup finely chopped red onion

3 cups arugula

Dressing

1/2 cup chopped fresh mint (plus leaves for garnish)

1 tablespoon finely chopped garlic

1/2 cup tomato juice

2 tablespoon fresh lemon juice

1 tablespoon sherry (or balsamic) vinegar

1 tablespoon olive oil

Combine turkey, beans, corn, tomatoes, bell peppers and onion in a bowl. Whisk all dressing ingredients in another bowl. Add dressing to turkey mixture and toss to combine. Divide arugula among 4 plates and top with turkey salad.

For more information about how food correlates to a healthy you visit: Health News Library

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