What's Cookin'? Tuesday - Marinated Three-Bean Salad

The CalSERVES Nutrition Program presents "What's Cookin? Tuesdays"!
The Harvest of the Month vegetable for November is Green Beans.

How Do Green Beans Grow?
Green beans are sensitive to cold temperatures and frost, and so they are planted in the spring after the danger of frost has passed. Seeds of all varieties are generally planted one inch deep. Bush bean seeds should be planted two inches apart in rows. Growers only water seeds just after planting or plant them right before a heavy rain, as seeds of most varieties tend to crack and do not germinate properly if the soil’s moisture content is too high.

Once planted, the ovary develops into the pod, which may be six inches or more in length. The pod contains the seeds, which may be white, brown, red, blue or black. Each seed consists of a coat that contains two cotyledons (where food is stored); a hypocotyl (the lower portion of which develops into the root); and an epicotyl (the young stem from which the plumule or primary leaf bud develops).

Beans have shallow and fairly weak root systems, so growers practice frequent, shallow cultivation and hoeing to keep small weeds and grasses under control. Deep cultivation can injure the plant roots and delay harvests or reduce harvest yields.

Harvesting takes place when the pods are firm, crisp and fully elongated, but before the seed within the pod has developed completely. Beans are generally picked in the afternoon or after the morning dew and when the plants are thoroughly dry, as the moisture can spread bean bacterial blight, a disease that seriously damages plants.

The bean plant continues to form new flowers and produce more beans if pods are continually removed before the seeds mature. Growers also assure a continuous supply of snap beans by planting every two to four weeks until early August.

For more information, visit:
http://rics.ucdavis.edu/postharvest2/Produce/ProduceFacts/Veg/snapbeans.shtml

Marinated Three-Bean Salad
Serving Size: 1-1/3 cup
Yield: 4 servings
Time: 70 minutes

Ingredients:
1 (8.5 ounce) can lima beans
1 (8 ounce) can cut green beans
1 (8 ounce) can red kidney beans
1 medium onion, thinly sliced and seperated into two rings
1/2 cup chopped sweet green bell pepper
1 (8 ounce) bottle fat-free Italian salad dressing

Instructions:

1. Wash hands and cooking area.
2. Drain the canned beans
3. Peel and slice the onion and separate into rings
4. In a large bowl, combine the lima beans, green beans, kidney beans, onion rings, and green bell pepper.
5. Pour the Italian dressing over the vegetables and toss lightly.
6. Cover the bowl and marinate in the refrigerator for at least one hour. The salad can be left in the refrigerator over night.
7. Drain before serving.

Cost:
Per Recipe: $ 3.16
Per Serving: $ 0.79
calories 170, fat 0g, sodium 690mg, sugar 10g, protein 7g