Thursday, June 29, 2017

[Healthy_Recipes_For_Diabetic_Friends] Lemony Green Bean Pasta Salad with Walnuts - 17g Carbs, 3g Fiber, 2g Sugars


Lemony Green Bean Pasta Salad with Walnuts - 17g Carbs, 3g Fiber, 2g Sugars


Servings: 6

1/2 lb whole wheat pasta (or pasta of choice)
2 -3 cups trimmed green beans (3 used for nutrition)
1/2 large red onion, sliced thin
2 oz crumbled feta
1/2 cup Fisher Walnut Halves & Pieces
1/2 tsp oil
1/2 tsp coarse lemon pepper seasoning
juice from 1 lemon, 1/4 cup
2 Tbsp white vinegar
1 Tbsp Dijon mustard
1/2 cup oil
Coarse salt
Fresh ground pepper to taste

Cook pasta according to directions. Drain and set aside to cool.

Steam green beans until crisp tender, about 4-5 minutes. (Refer to one of these 3 methods to steam your green beans).

To prepare lemon pepper seasoned walnuts: in a small bowl combine walnuts with oil, lemon pepper seasoning and a pinch of coarse salt. Add to a preheated dry skillet over medium heat. Warm walnuts in pan for about 3 minutes, stirring every so often, until fragrant and toasted.

To prepare vinaigrette: in a small bowl whisk together lemon juice, vinegar, Dijon mustard and oil. Season with coarse salt and pepper to taste.

In a large mixing bowl combine cooled pasta with green beans and toss. Add red onion, walnuts and feta along with dressing and stir until combined. Taste for salt and pepper and add to taste.

Olive oil used for nutrition. Salt and Pepper not included in nutrition. 3 cups green beans used for nutrition!
Servings: 6
Serving Size: 6.3 oz (179g)
Nutrition per Serving: 306 Calories, 224 Calories From Fat, 25.6g Total Fat, 4.8g Saturated Fat, 0.1g Trans Fat, 8mg Cholesterol, 119mg Sodium, 17g Carbs, 3g Fiber, 2g Sugars, 6g Protein – Vitamin A: 6% - Vitamin C: 125 – Calcium: 95 – Iron: 9%


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