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
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