Healthy Recipe:

Recipe: Tossed greens with pasta, fruit and balsamic vinaigrette

  • High fiber = at least 5 g of fiber per serving
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
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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

    • 4 ounces uncooked whole-wheat 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

    For the dressing

    • 1 teaspoon dried rosemary or 1 tablespoon fresh rosemary
    • 1/4 teaspoon ground cinnamon
    • 1/4 teaspoon salt
    • 3 tablespoons balsamic vinegar
    • 1/4 cup olive oil

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)
Calories282 Cholesterol0 mg
Protein6 g Sodium117 mg
Carbohydrate42 g Fiber7 g
Total fat10 g Potassium386 mg
Saturated fat1 g Calcium44 mg
Monounsaturated fat7 g   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

NU00569 July 1, 2011

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