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Obesity Discussion · 01-29-06, 07:09 PM

Tossed greens with pasta, fruit and balsamic vinaigrette
Dietitian's tip: This salad has both a unique blend of flavors — spicy, sweet and sour — and textures — crispy, chewy and crunchy. It's also an excellent source of fiber and folate.

SERVES 6
Ingredients
For the dressing
1 teaspoon rosemary or 1 tablespoon fresh rosemary
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
3 tablespoons balsamic vinegar
1/4 cup olive oil

4 ounces uncooked spiral pasta
6 cups mixed greens
2 large fresh pears, cored and sliced
1/2 cup sliced water chestnuts
1/2 cup golden raisins
3 tablespoons roasted unsalted soy nuts

Directions
To make the dressing, add the rosemary, cinnamon, salt, balsamic vinegar and olive oil in a small bowl. Whisk thoroughly to blend.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly and rinse under cold water.

In large bowl, combine the cooked pasta, mixed greens, pears, water chestnuts and raisins. Whisk the dressing again briefly and add to the salad. Toss to coat evenly. Divide the salad onto individual plates and top with soy nuts. Serve immediately.

Nutritional Analysis(per serving)Calories 278 Cholesterol 0 mg
Protein 6 g Sodium 116 mg
Carbohydrate 43 g Fiber 7 g
Total fat 10 g Potassium 317 mg
Saturated fat 1 g Calcium 49 mg
Monounsaturated fat 7 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Fruits 1 1/2
Carbohydrates 1
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 1
Fruits 1 1/2
Nonstarchy vegetables 1
Fats 2

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 1
Fruits 1
Fats and oils 2

http://www.mayoclinic.com/health/hea...ecipes/NU00569

01-29-06, 07:09 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,795 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:	Tossed greens with pasta, fruit and balsamic vinaigrette Tossed greens with pasta, fruit and balsamic vinaigrette Dietitian's tip: This salad has both a unique blend of flavors — spicy, sweet and sour — and textures — crispy, chewy and crunchy. It's also an excellent source of fiber and folate. SERVES 6 Ingredients For the dressing 1 teaspoon rosemary or 1 tablespoon fresh rosemary 1/4 teaspoon ground cinnamon 1/4 teaspoon salt 3 tablespoons balsamic vinegar 1/4 cup olive oil 4 ounces uncooked spiral pasta 6 cups mixed greens 2 large fresh pears, cored and sliced 1/2 cup sliced water chestnuts 1/2 cup golden raisins 3 tablespoons roasted unsalted soy nuts Directions To make the dressing, add the rosemary, cinnamon, salt, balsamic vinegar and olive oil in a small bowl. Whisk thoroughly to blend. Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly and rinse under cold water. In large bowl, combine the cooked pasta, mixed greens, pears, water chestnuts and raisins. Whisk the dressing again briefly and add to the salad. Toss to coat evenly. Divide the salad onto individual plates and top with soy nuts. Serve immediately. Nutritional Analysis(per serving)Calories 278 Cholesterol 0 mg Protein 6 g Sodium 116 mg Carbohydrate 43 g Fiber 7 g Total fat 10 g Potassium 317 mg Saturated fat 1 g Calcium 49 mg Monounsaturated fat 7 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 1 Fruits 1 1/2 Carbohydrates 1 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 1 Fruits 1 1/2 Nonstarchy vegetables 1 Fats 2 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 1 Vegetables 1 Fruits 1 Fats and oils 2 http://www.mayoclinic.com/health/hea...ecipes/NU00569 __________________