It is officially football season, and you know what that means?! It is tailgating season. I am determined to stay healthy this football season, and I challenge you to make a TASTY and HEALTHY dish next time you tailgate or go to a party!
One of my favorite tailgate (and really any party) dishes is Cowboy Caviar. No it has nothing to do with cowboys or caviar- not too sure who came up with this recipe name. But regardless it is a delicious dish! Plus it is loaded with nutrients like fiber, iron and monounsaturated fatty acids (the healthy fats)! Feel free to add additional vegetables, as they will only make it more nutritious. And if you don’t have time to make the Italian dressing, you can always use a bottled version but highly suggest you make the Italian dressing and don’t omit the cilantro. WARNING- this dish is a crowd pleaser and it will go quickly!
(Makes ~10 cups)
15 oz. can black beans, drained15 oz. can black-eyed peas, drained
4 Roma tomatoes, pulp removed and diced
2 cups frozen corn kernels, thawed
1/2 medium onion, chopped
2 bell pepper – a mix of colors if desired, chopped
1 cup Italian salad dressing, recipe below
3/4 cup chopped cilantro
1 lime, juiced (about 3 Tbsp.)
Mix everything together. Cool in the refrigerator for at least 20 minutes. Serve with tortilla chips.
1 Tbsp. garlic powder
1 Tbsp. onion powder
2 Tbsp. dried oregano
1 tsp ground black pepper
1/4 tsp dried thyme
1 tsp dried basil
1 Tbsp. dried parsley
1/2 tsp red pepper flakes
1/4 cup red wine vinegar
2/3 cup olive oil
Whisk ingredients together and refrigerate.
Serving Size- 1/2 cup
Calories: 115 kcal
Monounsaturated Fat: 5 grams
Fiber: 3 grams
Protein: 3 grams
I am a registered dietitian, licensed nutritionist, foodie, fitness enthusiast, traveler and runner, living in the city of brotherly love. I have a passion for cooking and sharing delicious, healthful food. I enjoy working with clients to help them achieve their health and nutrition goals.