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Full Online Book HomeLearning KitchenLow_fat - Salad - Meditteranean Layered Salad
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Low_fat - Salad -  Meditteranean Layered Salad Post by :Jim_Stewart Category :Learning Kitchen Author :Unknown Date :March 2012 Read :2771

Click below to download : Low_fat - Salad - Meditteranean Layered Salad (Format : PDF)

Low_fat - Salad - Meditteranean Layered Salad

1 lb. dried pasta (rotelle, rotini, bowties) -- any fun shape
6 medium heirloom tomatoes (in different colors) -- in wedges
1 lb. fresh green beans -- blanched
1 cup oil-cured black olives -- pitted & halved
1/2 cup feta cheese -- crumbled
8 large mushrooms -- sliced
1 cup fresh basil -- loosely packed
1/2 cup Parmesan cheese -- grated

1/2 cup red wine vinegar
2 tbsp. Dijon mustard
2 cloves garlic -- minced
1/2 cup extra-virgin olive oil

To make dressing: Whisk together the vinegar, mustard, garlic and 1/4 tsp pepper in a small bowl. Gradually whisk in oil. Set aside.

For salad: Cook pasta according to package directions; drain well. Rinse with cold water and drain again.

While it is cooking, blanch green beans in moderate amount of boiling water for 6 minutes, until crisp-tender. Drain well.

Toss 1/3 of dressing with the drained pasta. Place pasta mixture in a large salad bowl. Layer ingredients starting with green beans (green beans, tomatoes, mushrooms, olives). Sprinkle with Parmesan cheese and feta cheese. Pour remaining dressing over. Sprinkle with shredded basil leaves.

Cover tightly with plastic wrap and refrigerate for at least 3 hours. Can do this up to 24 hours just remove about 1/2 hour before eating to warm to room temperature.

Nutritional information: 175 calories per serving, 10g total fat (2g sat fat), 5mg chol, 170mg sodium, 17g carbo, 3g fiber, and 5g protein.

Dietary exchanges: 1 starch, 1 vegetable and 2 fat.
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NOTES : If you don't have fresh herbs for the salad, use 1 tsp. of dried for every 1 tbsp. of fresh. Make sure to rub the herbs between your fingers to release the essential oils and the fragrance.
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