• 3-1/2 cups cooked Black Beans, drained and rinsed or 1-1/3 cups dry Black Beans
  • 2 cups cooked lean turkey, chopped
  • 1-1/2 cups orzo or other small pasta
  • 1 red bell pepper, diced
  • 1 fresh green chili pepper, chopped (if desired)
  • 1 yellow bell pepper, diced
  • 1 medium sweet red onion, chopped
  • 1/2 cup cilantro leaves, finely chopped
  • 3 tablespoons fresh lime juice
  • 1-1/2 tablespoons white wine vinegar
  • 2 large garlic cloves, chopped
  • 1-1/2 teaspoons ground cumin
  • 1 teaspoon freshly ground pepper
  • 1/2 teaspoon dry mustard
  • 1 teaspoon Worcestershire sauce
  • 2/3 cup olive oil
  • 6 cups romaine lettuce leaves, torn


  1. Cook pasta in boiling water 6 to 8 minutes, or until al dente.
  2. Drain and rinse under cold water, then drain again.
  3. In a blender or food processor, blend lime juice, vinegar, garlic, dry mustard, and other seasonings together until smooth.
  4. Slowly add oil during blending process until dressing is thick and creamy.
  5. In a salad bowl, mix pasta, turkey, peppers, onion, beans and cilantro.
  6. Pour dressing over turkey/bean mixture and toss until well coated.
  7. Divide torn lettuce leaves among 6 plates and top with salad mixture.


Servings per recipe: 6
Serving size: 2 cups
Calories: 300
Carbohydrates: 49g
Fat: 3g
Cholesterol: 22mg
Protein: 22g
Fiber: 10g
Sodium: 490mg (327mg if using dry beans)


2 starch/bread
2 lean meat
1 fruit
1 vegetable

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