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LOW-FAT COOKING

To Market, to Market to Make a Fresh Salad

July 18, 1996|DONNA DEANE | TIMES TEST KITCHEN DIRECTOR

When I found both fresh soybeans and fresh limas at the farmers market, I decided to make a healthy low-fat summer salad. Soybeans are high in protein, so there's no need to add high-fat meat or cheese. If you can't find fresh soybeans, they're sold frozen in most Japanese markets.

As the soybeans cook, check periodically to be sure they are covered with water. Also taste to check for doneness. Because they're being used in a salad, they should be tender yet firm enough to hold their shape.

The pungent anchovies and good ripe tomatoes, lemon juice and a touch of garlic give this salad all the flavor it needs--no need to add a high-fat dressing.

FARMERS MARKET SALAD

1/2 pound fresh or frozen soybeans

1 pound fresh lima beans

1 red onion, minced

2 cloves garlic, minced

1 cup chopped celery

1/2 cup crumbled feta cheese

1/4 cup lemon juice

1 (2-ounce) can anchovies, drained and minced

6 ripe plum tomatoes, diced

1 bunch watercress

8 Kalamata olives

Cook soybeans in boiling water to cover until tender but still slightly firm, 30 to 35 minutes. Skim off any foam. Drain and rinse under cold water. Cool.

Rinse limas well, place in 2-quart saucepan and add water to cover. Bring to boil. Reduce heat and simmer 35 to 40 minutes. Skim off any foam. Drain and rinse under cold water. Cool.

Toss together cooked soybeans, lima beans, red onion, garlic, celery, feta cheese, lemon juice, anchovies and tomatoes.

Remove tough stems from watercress and stir into salad. Chill until serving time. Spoon onto platter when ready to serve and garnish with Kalamata olives.

Makes 8 cups salad, about 16 servings.

Each serving contains about:

81 calories; 222 mg sodium; 5 mg cholesterol; 3 grams fat; 9 grams carbohydrates; 6 grams protein; 1.13 grams fiber.

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