Rec: Salad of White Beans, Sausages and Arugula with Basil Vinaigrette
Salad of White Beans, Sausages and Arugula with Basil Vinaigrette
Pleasantly bitter arugula, aromatic basil and loamy black olives have all been favorites of Italy’s cooks since the days of ancient Rome. Fresh thyme, oregano or Italian parsley may be used in the dressing.
1 15-oz can white beans (cannellini or great northern), drained and rinsed
1 large green bell pepper, cored, seeded, diced
1 large vine-ripened tomato, seeded and diced
1 medium red onion, diced
2 large links reduced-fat chicken sausage (about 7 oz)
12 cups torn arugula (2 large bunches)
basil vinaigrette, recipe follows
Make basil vinaigrette
In a small bowl, combine beans, peppers, tomatoes and onions with 1/4 cup of the vinaigrette; set aside.
In a small skillet, cook sausages over medium heat, turning occasionally, until no longer pink in the center, about 10 minutes. (Alternatively, grill the sausages over a hot fire.) Cut the sausages into thin slices.
In a large shallow bowl, toss arugula with the remaining vinaigrette. Spoon the bean mixture into the center, arrange the sausage slices around the perimeter and serve.
Makes 6 servings.
Per serving: 260 calories, 13 g protein, 12 g fat, 28 g carbos, 265 mg sodium, 6 g fiber.
Source: July/Aug 96 Eating Well magazine
Basil Vinaigrette
3 tbsp olive oil, preferably extra virgin
2 tbsp red-wine vinegar
2 tbsp balsamic vinegar
2 tbsp fresh lemon juice
2 tbsp grainy mustard (had none, used smooth dijon)
2 tsp minced garlic
1-1/2 tsp sugar
salt and freshly ground black pepper
1/4 cup finely chopped fresh basil
In a bowl, whisk all ingredients except basil. (The vinaigrette can be made up to this point and stored, covered in the refrigerator for 2 days.) Whisk in basil. Makes about 2/3 cup.
Per tablespoon: 45 calories , 0 g protein, 4 g fat, 2 g carbos, 10 mg sodium, 0 g fiber
Pat’s notes: I didn’t whisk...just blended all ever-so-briefly in the blender. Added a touch more olive oil, about 1 tbsp more basil, and a small pinch more sugar to taste. Didn’t have arugula so I used mesclun mix then topped with small white beans, some cucumber, red bell pepper, chopped green onion, grape tomatoes, a few gratings of fresh black pepper, then drizzled the basil vinaigrette lightly over all. Yummers.