Hopping John Salad with Molasses Dressing

Hopping John Salad with Molasses Dressing

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From: Diabetic Living Magazine

"Hopping John" is a southern pea and rice dish, also known as "Carolina Peas and Rice." In this version, we've eliminated the rice and gone heavy on the veggies, combining black-eyed peas, sweet peppers and jalapeño peppers with herbs and spices, a molasses dressing, and a sprinkling of crumbled bacon.

Ingredients 12 servings

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Original recipe yields 12 servings
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  • 2 (15 ounce) cans black-eyed peas, rinsed and drained
  • 1½ cups sliced celery (3 stalks)
  • 1½ cups coarsely chopped red and/or green sweet pepper (2 medium)
  • ½ cup coarsely chopped red onion (1 medium)
  • 2 fresh jalapeño chile peppers, seeded and finely chopped (see Tip)
  • 2 tablespoons snipped fresh parsley
  • ¼ teaspoon salt
  • 2 cloves garlic, minced
  • ½ teaspoon ground black pepper
  • ¼ teaspoon cayenne pepper
  • ¼ cup cider vinegar
  • ¼ cup mild-flavor molasses
  • ¼ cup olive oil
  • 4 slices bacon, crisp-cooked, drained and crumbled (see Tip)

Preparation

  • Prep

  • Ready In

  1. In a large bowl, combine drained black-eyed peas, celery, sweet peppers, red onion, chile peppers, parsley, salt, garlic, black pepper and cayenne pepper.
  2. For dressing, in a small bowl, combine vinegar, molasses and oil. Pour dressing over black-eyed pea mixture; toss gently to coat. Cover and chill for at least 2 hours or up to 24 hours. Before serving, stir in crumbled bacon. Using a slotted spoon, spoon mixture into a serving bowl.
  • Tips: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
  • To bake pork bacon, place slices side by side on a rack in a foil-lined shallow baking pan with sides. Bake for 18 to 21 minutes or until bacon is crisp-cooked Drain well on paper towels.

Nutrition information

  • Serving size: ½ cup vegetable mixture and 1 tablespoon dressing
  • Per serving: 138 calories; 6 g fat(1 g sat); 3 g fiber; 17 g carbohydrates; 5 g protein; 46 mcg folate; 3 mg cholesterol; 7 g sugars; 229 IU vitamin A; 43 mg vitamin C; 39 mg calcium; 1 mg iron; 257 mg sodium; 334 mg potassium
  • Nutrition Bonus: Vitamin C (72% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1 fat, 1 vegetable, ½ other carbohydrate, ½ starch

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