Warm Green Bean Salad with Toasted - 16g Carbs, 5g Fiber, 0g Added Sugar
From: EatingWell - Spring 2004
This colorful salad makes a fine prelude to a hearty dinner. Walnut
oil's distinctive flavor delivers a rich hit to the dressing.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Low sodium | Heart healthy | Healthy weight
| High fiber | High potassium | Gluten free
Active Time: 30 minutes
Total Time: 30 minutes
Servings: 6
Serving Size: about 1 1/2 cups each
--> Dressing
1 shallot, minced
1 Tbsp red-wine vinegar
1 Tbsp Dijon mustard
1/4 tsp salt
Freshly ground pepper, to taste
2 tablespoons walnut oil
--> Salad
12 oz haricots verts, (see Ingredient Note) OR
green beans, stem ends trimmed
2 Tbsp coarsely chopped walnuts
1 1/2 cups cherry tomatoes, halved
2 Tbsp chopped fresh parsley
6 cups mache, (see Ingredient Note) OR
Boston lettuce, torn into bite-size pieces
To prepare dressing:
Whisk shallot, vinegar, mustard, salt and pepper in a small bowl.
Gradually whisk in oil.
Cook haricots verts (or green beans), uncovered, in a large pot
of boiling water until crisp-tender; 3 to 4 minutes for haricots
verts, 4 to 6 minutes for green beans. Drain, refresh under cold
water and pat dry.
Toast walnuts in a small dry skillet over medium-low heat, stirring
constantly, until fragrant, 2 to 3 minutes. Transfer to a small bowl
to cool.
To prepare salad:
Combine the beans, tomatoes and parsley in a large bowl. Toss with
the dressing. Divide mache (or lettuce) among 6 salad plates. Spoon
bean mixture onto the greens, sprinkle with the walnuts and serve.
Make Ahead Tip:
Cover and refrigerate the dressing (Step 1) for up to 2 days. Blanch
beans (Step 2) up to 8 hours ahead; store in the refrigerator in a
plastic bag lined with paper towels.
Ingredient Notes:
Haricots verts is simply French for "green beans." However, the term
is often used for the very slender beans, also called French beans,
found in produce markets.
Mache ("mosh"), also known as lamb's lettuce or corn salad, is a
tangy green that resembles watercress. Popular in Europe, it is
enjoyed in the first salads of spring. Look for it in specialty
stores and farmers' markets.
Servings: 6
Serving Size: about 1 1/2 cups each
Nutrition per serving:
135 Calories, 7g Fat, 1g Sat, 1g Mono, 0mg Cholesterol, 4g Protein,
16g Carbs, 5g Fiber, 0g Added Sugars, 142mg Sodium, 827mg Potassium
Nutrition Bonus: Vitamin A (110% daily value), Vitamin C (80% dv),
Potassium (24% dv), Iron (15% dv).
Exchanges: 2 1/2 vegetable, 1 1/2 fat
