Side Dishes

 

 

Baby Spinach, Tomatoes, Mixed beans with fresh balsamic herb dressing 

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Description:
Beans are a great idea for a supper side dish or for a quick lunch. This salad can be kept in the fridge for up to two days.
Consuming beans adds significant amounts of fiber and soluble fiber to a diet, with one cup of cooked beans providing between nine to thirteen grams of fiber. Soluble fiber can help lower blood cholesterol. Beans are also high in protein, complex carbohydrates and iron.

Balsamic has a rich tart taste, but the sweetness covers the tart flavor, making it very mellow. True balsamic vinegar is aged for between 3 and 12 years. Some balsamic vinegar is aged for up to 100 years, but they usually are very expensive. The Health Benefits of Balsamic is that it has anti-bacterial and anti-viral properties which make it an effective remedy for treating infections and wounds. Balsamic vinegar contains powerful antioxidant called polyphenols which fight cell damage and boost our immune system. The antioxidant in balsamic have also the potential to protect against heart disease, cancer, and other inflammatory conditions. Balsamic can help boost the activity of the digestive enzyme pepsin thus improving metabolism.


Ingredients:
1 can 19oz (540 mL) mixed beans, drained and rinsed
1 cup (250 mL) grape tomatoes
1 cup (250 mL) red pepper, diced
1 cup (250 mL) baby spinach, washed and dried, chopped chiffonade*
1/2 cup (125 mL) red onion, finely sliced
1/2 cup (125 mL) light feta cheese, crumbled

Dressing
1 tsp (5mL) fresh herb mix or make your own *Fresh herb shaker
1 tbsp (15 mL) olive oil
2 tbsp (25 mL) balsamic vinegar
pepper


Directions:
Combine beans, tomatoes, red pepper, spinach, onion and feta cheese in a large bowl.
Combine dressing ingredients in a separate bowl. Toss into salad and Serve.


Servings: 6


Nutrient Information:
per serving (3/4 cup/175 mL) Calories: 142 Protein: 8 g Fat: 5 g Saturated fat: 2 g Dietary cholesterol: 4 mg Carbohydrate: 19 g Dietary fibre: 5 g Sodium: 333 mg Potassium: 381 mg


Notes: * Chiffonade is a cooking technique in which herbs or leafy green vegetables (such as spinach and basil) are cut into long, thin strips. This is generally accomplished by stacking leaves, rolling them tightly, then cutting across the rolled leaves with a sharp knife, producing fine ribbons. * Fresh herb shaker is made of herbs that freeze well. Mix equal measures of: Sage, finely chopped, Thyme, finely chopped, Oregano, finely chopped and Rosematy, finely chopped. Combine herbs in a small bowl and spoon into a spice shaker or plastic airtight container. Store in the freezer.


Special Diet: Low Sodium, High Protein, Low Calorie, Diabetic - Low Carb


Category: Side Dishes


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