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Black-Eyed Pea & Artichoke Salad

The EatingWell Diet (2007), The EatingWell Healthy in a Hurry Cookbook (2006)

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Frozen artichoke hearts are great to have on hand for just this type of easy salad. If you can't find frozen, go for the canned variety but keep in mind that they do have added sodium. You can rinse them under cool water to remove some of the sodium.


Black-Eyed Pea & Artichoke Salad

Makes: 6 servings

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Ingredients

  • 1 9-ounce package frozen artichoke hearts, thawed
  • 2 15-ounce cans black-eyed peas, rinsed
  • 1/2 cup chopped red onion
  • 2 tablespoons balsamic vinegar
  • 1 1/2 tablespoons extra-virgin olive oil
  • 1 teaspoon Worcestershire sauce
  • 1/2 teaspoon caraway seeds
  • Salt & freshly ground pepper, to taste

Preparation

  1. Cut each artichoke in half. Combine with black-eyed peas, onion, vinegar, oil, Worcestershire sauce and caraway seeds. Season with salt and pepper.

Nutrition

Per serving: 167 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 8 g protein; 8 g fiber; 364 mg sodium; 379 mg potassium.

Nutrition Bonus: Folate (30% daily value).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1 vegetable, 1 fat


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