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Recipe: Sicilian Bean Salad
Servings: 4
Preparation Time: 15 min.
Cooking Time: 0 min.
 
Ingredients:
  • 1 Lbs. canned white beans
  • 3/4 cup artichoke hearts in water, drained and chopped
  • 1/2 cup red onion\raw, diced
  • 1/2 cup oil-packed sun-dried tomatoes, drained and minced
  • 1 green bell pepper\raw, seeded and chopped
  • 1/2 cup black olives, sliced
  • 1/4 cup fresh basil, chopped
  • 1/4 cup fresh Italian parsley, chopped
  • 2 hard-cooked egg, chopped
  • 1/2 cup bottled balsamic vinaigrette dressing
  • 2 cup organic salad greens mix
Cooking Directions:
Combine all ingredients, except dressing and salad greens, in a bowl. Moisten with dressing and chill before serving on salad greens.
 
Per Serving: calories 379, fat 20.2g, calories from fat 48%, protein 14.4g, cholesterol 104.7mg, dietary fiber 10.1g

Nutrients Exchanges
Calories 379 Milk Exchanges 0.0
Protein 14.4g Vegetable Exchanges 2.3
Carbohydrates 40.5g Fruit Exchanges 0.0
Dietary Fiber 10.1g Bread Exchanges 1.9
Sugar 13.5g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 20.2g Lean Meat Exchanges 0.4
Saturated Fat 4.3g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 6.5g Fat Exchanges 3.9
Poly-unsaturated Fat 9.4g
% Calories from Fat 48%    
Cholesterol 104.7mg
Sodium 586.5mg
Vitamins Minerals
Vitamin A 184.4IU Calcium 163.0mg
Thiamin (B1) 2.0mg Copper 1.1mg
Riboflavin (B2) 1.2mg Iron 6.2mg
Niacin (B3) 1.6mg Magnesium 101.5mg
Vitamin B6 1.7mg Manganese 1.3mg
Vitamin B12 0.3mcg Phosphorus 214.5mg
Vitamin C 36.4mg Potassium 1000.0mg
Vitamin E 6.7IU Selenium 6.0mcg
Folate 153.0mcg Sodium 586.5mg
Pantothenic Acid 1.1mg Zinc 2.1mg