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Obesity Discussion · 01-24-06, 03:05 PM

Bean salad with balsamic vinaigrette
Dietitian's tip: Garbanzos — also known as chickpeas — and black beans are an excellent source of soluble fiber, the type of fiber that can help control blood cholesterol and blood sugar levels.

SERVES 6
Ingredients
For the vinaigrette
2 tablespoons balsamic vinegar
1/3 cup fresh parsley, chopped
4 garlic cloves, finely chopped
Ground black pepper, to taste
1/4 cup extra-virgin olive oil

1 can (15 ounces) garbanzos, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
1 medium red onion, diced
6 lettuce leaves
1/2 cup celery, finely chopped

Directions
To make the vinaigrette, in a small bowl, whisk together the balsamic vinegar, parsley, garlic and pepper. While whisking, slowly add the olive oil. Set aside.

In a large bowl, combine the beans and onion. Pour the vinaigrette over the mixture and toss gently to mix well and coat evenly. Cover and refrigerate until served.

To serve, put 1 lettuce leaf on each plate. Divide the salad among the individual plates and garnish with chopped celery. Serve immediately.

Nutritional Analysis(per serving)Calories 270 Cholesterol 0 mg
Protein 10 g Sodium 285 mg
Carbohydrate 33 g Fiber 7 g
Total fat 11 g Potassium 453 mg
Saturated fat 2 g Calcium 60 mg
Monounsaturated fat 7 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Protein and dairy 2
Fats 2

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Meat and meat substitutes 1
Fats 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Nuts, seeds and dry beans 2
Fats and oils 1

http://www.mayoclinic.com/health/hea...ecipes/NU00368

01-24-06, 03:05 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Bean salad with balsamic vinaigrette Bean salad with balsamic vinaigrette Dietitian's tip: Garbanzos — also known as chickpeas — and black beans are an excellent source of soluble fiber, the type of fiber that can help control blood cholesterol and blood sugar levels. SERVES 6 Ingredients For the vinaigrette 2 tablespoons balsamic vinegar 1/3 cup fresh parsley, chopped 4 garlic cloves, finely chopped Ground black pepper, to taste 1/4 cup extra-virgin olive oil 1 can (15 ounces) garbanzos, rinsed and drained 1 can (15 ounces) black beans, rinsed and drained 1 medium red onion, diced 6 lettuce leaves 1/2 cup celery, finely chopped Directions To make the vinaigrette, in a small bowl, whisk together the balsamic vinegar, parsley, garlic and pepper. While whisking, slowly add the olive oil. Set aside. In a large bowl, combine the beans and onion. Pour the vinaigrette over the mixture and toss gently to mix well and coat evenly. Cover and refrigerate until served. To serve, put 1 lettuce leaf on each plate. Divide the salad among the individual plates and garnish with chopped celery. Serve immediately. Nutritional Analysis(per serving)Calories 270 Cholesterol 0 mg Protein 10 g Sodium 285 mg Carbohydrate 33 g Fiber 7 g Total fat 11 g Potassium 453 mg Saturated fat 2 g Calcium 60 mg Monounsaturated fat 7 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Protein and dairy 2 Fats 2 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 2 Meat and meat substitutes 1 Fats 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Vegetables 1 Nuts, seeds and dry beans 2 Fats and oils 1 http://www.mayoclinic.com/health/hea...ecipes/NU00368 __________________