Italian White Bean and Fresh Herb Salad
Serves 4
COST: $2.59
Per 2 cups
Calories: 279
Fat: 10g
Carbohydrates: 37g
Protein: 12g
Fiber: 13g
Sugar: 7g
Sodium: 279mg
2 141⁄2-ounce cans cannellini beans, drained and rinsed
2 ribs celery, diced
1⁄4 cup chopped fresh parsley
1⁄4 cup chopped fresh basil
2 tablespoons olive oil
3 large tomatoes, chopped
1⁄2 cup sliced black olives
2 tablespoons lemon juice
Salt and pepper to taste
In a large skillet, combine the beans, celery, parsley, and basil with olive oil. Heat, stirring frequently, over low heat for 3 minutes, until herbs are softened but not cooked.
Remove from heat and stir in remaining ingredients, gently tossing to combine. Chill for at least 1 hour before serving.
Color Your Salad
Salads can definitely help you reach the recommended 5 servings of fruits and vegetables per day; however, they can also contain an excess amount of empty calories, with a little of this and a little of that. The best way to create a nutritionally complete salad is to include a protein and at least three different colors of vegetables. Each color provides your body with different phytochemicals, vitamins, and minerals that work in synergy.
