Health Information Library

Tossed greens with pasta, fruit and balsamic vinaigrette

July 1, 2017

Recipe

This salad is a wonderful blend of flavors — spicy, sweet and sour. It's also high in fiber.

Serves 6

This salad has a unique blend of spicy, sweet and sour flavors and crispy, chewy and crunchy textures. It's also an excellent source of fiber and folate.

Use a small bowl to make the dressing. Add the rosemary, cinnamon, salt, balsamic vinegar and olive oil; whisk thoroughly to blend.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until tender (al dente), 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.

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

For the salad:

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils 1 1/2 Fruits 1 Grains and grain products Meats, poultry and fish 1 Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

2 Fats Dairy foods (low-fat or fat-free) 1 1/2 Fruits Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates 2 Fats 1 1/2 Fruits Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 274 Calories 40 g Total carbohydrate 0 mg Cholesterol 6 g Dietary fiber 7 g Monounsaturated fat Potassium 6 g Protein 1 g Saturated fat About 2 cups Serving size 136 mg Sodium 10 g Total fat