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ANNINSD Posts: 5,878
11/22/10 9:26 P

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Green Bean-Carrot Salad
Healthy Exchanges Cookbook p.74

I know that you know that green beans and carrots are supposed to be good for you. But this salad combo will make you shout from the rooftops that they're good-tasting too!
~ Serves 8 (2/3 cup)

2 cups (one 16-ounce can) canned green beans, rinsed and drained
2 cups (one 16-ounce can) canned sliced carrots, rinsed and drained
1/4 cup thinly sliced white onion
1/4 cup chopped green bell pepper
1/2 cup chopped celery
2 tablespoons snipped fresh parsley
1/3 cup white vinegar
Sugar substitute to equal 4 teaspoons sugar
4 teaspoons vegetable oil
1/2 teaspoon dry mustard or 1 teaspoon prepared mustard
1/4 teaspoon lemon pepper

In a medium bowl, combine green beans, carrots, onion, green pepper, celery, and parsley. In covered jar combine vinegar, sugar substitute, vegetable oil, mustard, and lemon pepper. Shake well. Pour mixture over vegetables. Stir to coat. Cover and refrigerate for several hours.

Each serving equals:
HE: 1 1/4 Ve, 1/2 Fa, 2 OC
42 Calories, 2 gm Fa, 1 gm Pr, 5 gm Ca, 180 mg So, 1 Fi
DIABETIC: 1 Ve, 1/2 Fa


Ann in San Diego


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ITSRANDELLA's Photo ITSRANDELLA Posts: 344
4/23/09 5:04 P

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Italian Kidney Bean Salad
Healthy Exchanges Cookbook p.90

If you like kidney beans and pasta, you will love this quick salad. Besides the fact that it tastes good, you'll see that the color combination is "food for the eyes." Serves 6 (3/4 cup)

2 cups cooked rotini pasta
1 cup frozen peas, thawed
10 ounces (one 16-ounce can) canned red kidney beans, rinsed and drained
1 hard-boiled egg, chopped
1/2 cup Kraft fat-free Italian dressing

In a medium bowl, combine rotini pasta, peas, kidney beans, and chopped egg. Add Italian dressing and mix gently to combine. Cover and refrigerate until ready to serve.

Hint: I'll cups uncooked rotini pasta usually make about 2 cups cooked.

Each serving equals:
HE: 1 Br, 1 Pr, 5 OC
161 Calories, 1 gm Fa, 9 gm Pr, 29 gm Ca, 225 mg So, 2 Fi
DIABETIC: 1 1/2 St, 1/2 Pr


"Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind."
~Dr. Seuss


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