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Tuesday, October 13, 2015

HEART HEALTHY RECIPE (LUNCH): THREE BEAN AND ARTICHOKE SALAD

·         1 (15.5 ounce) can white beans, navy beans or canola beans, drained
·         1 (15.5 ounce) can garbanzo beans, drained
·         1 (15.5 ounce) can black beans, drained
·         1 (13.75 ounce) can artichoke hearts, drained and chopped
·         4 green onions, chopped
·         2 large tomatoes, diced
·         3 cloves garlic, minced
·         3 TBSP olive oil
·         3 TBSP balsamic vinegar
·         ¼ cup fresh parsley, chopped
·         2 tsp. crushed dried oregano
·         1 tsp. ground black pepper


1.      Mix the white beans, black beans, garbanzo beans, artichokes, green onions, tomatoes and garlic together in a bowl
2.      Toss with the olive oil, balsamic vinegar, parsley, oregano, and black pepper until mixed
3.      Refrigerate for 1 hour before serving


Servings:  6
Serving size:  1¼ cup

Nutritional Information
Calories:  310
Fat:  6 g
Saturated Fat:  1 g                          
Cholesterol:  0 mg              
Sodium:  50 mg                  
Carbohydrate:  50 g            
Fiber:  13 g
Protein:  17 g

"The Perfect Day"
By: Nanette Cameron, RD

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