Easy Three-Bean Salad
Ingredients:
- 1 can (16 oz) low-sodium cut green beans, drained
- 1 can (about 15 oz) low-sodium red kidney beans, drained
- 1 can (about 16 oz) low-sodium garbanzo beans, drained
- 1 onion (small), sliced and separated into rings
- Salad greens
- Grated peel of 1/2 lemon
- 1/4 cup fresh squeezed lemon juice
- 2 tablespoons water
- 2/3 cup fat-free Italian salad dressing
Preparation:
1. In a jar with a lid, combine the lemon peel, lemon juice, and water with the dressing mix; shake well.
2. Add oil and shake well again.
3. In a large bowl, combine the beans and onion; pour dressing over and mix well.
4. Cover and chill. Serve on salad greens.
Yield:
6 servings
Nutritional Information:
Per serving: Calories 194, fat 1g, calories from fat 5%, cholesterol 0 mg, fiber 10 g, sodium 1,036 mg, protein 9 g.
Farmer’s Market Pasta Salad
Feel free to add or substitute ingredients to incorporate the items you find this weekend at your farmer’s market.
Ingredients:
- About 8 cups cooked, drained, whole wheat blend pasta (rotini or penne)
- 1/2 cup pesto (fresh or frozen pesto from the supermarket)
- 2 large ripe tomatoes, diced
- 1 cup finely diced bell pepper (use yellow, red, or orange for a color contrast)
- 3 cups lightly cooked and cooled, in-season veggies (zucchini or carrot slices, broccoli or cauliflower florets, green beans, or whatever veggie looks good)
- 1/4 cup toasted pine nuts* (optional)
Preparation:
- Add pasta to large serving bowl along with the pesto, diced tomato, bell pepper, and in-season vegetables. Toss to blend well.
- Sprinkle the toasted pine nuts over the top if desired and serve. If not serving immediately, cover well and keep refrigerated until needed.
- *To toast pine nuts, just add to small nonstick frying pan and cook over medium-low heat, stirring often, until they are lightly brown.
Yield:
6 servings
Nutritional Information:
Per serving: 370 calories, 16 g protein, 58 g carbohydrate, 11 g fat, 2.5 g saturated fat, 6 mg cholesterol, 6-10 g fiber (depending on whether your pasta is partial or full whole wheat), 171 mg sodium. Calories from fat: 25%.
Salad on a Stick with Honey Mustard and Cilantro Lime Dressing
Prep time: 20 minutes
Cook time: 20 minutes
Ingredients:
- 1/2 cup fresh vegetables, cut into 1-inch chunks (suggestions: bell peppers, cucumbers, zucchini, tomato (cherry or grape), radish, and mushrooms)
- 1-1 1/2 ounces of low-fat cheddar cheese, cut into cubes
- Honey Mustard Yogurt Dressing (see ‘Cold sauces’ recipes)
- Cilantro Lime Yogurt Dressing (see ‘Cold sauces’ recipes)
Preparation:
1. Alternate vegetables and cheese cubes on skewer.
2. To create the salad, use leaf lettuce or spinach leaves and ribbon around vegetables.
Yield:
8 servings
Nutritional Information:
Per serving of salad only:
90 calories, 11 g protein, 4 g carbohydrate, 3 g fat (2 g saturated fat), 10 mg cholesterol, 20% Daily Value calcium, 260 mg sodium.
Per serving of honey mustard dressing only:
30 calories, 1 g protein, 4 g carbohydrate, 1 g fat (0 g saturated fat), 0.5 mg cholesterol, 4% Daily Value calcium, 240 mg sodium.
Per serving of cilantro lime dressing only:
16 calories, 1 g protein, 2 g carbohydrate, 0 g fat, 0.5 mg cholesterol, 5% Daily Value calcium, 70 mg sodium.
source: http://www.medicinenet.com/script/main/art.asp?articlekey=60654&page=2