Garden Italian Salad

Garden Italian Salad

Looking to add more veggies to your plate? This vibrant Italian-inspired salad brings together a medley of crisp, garden-fresh vegetables with the tangy brightness of fat-free Italian dressing. After a few hours of marinating, the flavors meld beautifully for a dish that’s as satisfying as it is refreshing. With just 34 calories per serving, it’s a light and easy way to enjoy the benefits of the Mediterranean diet — perfect as a starter, side, or simple snack.

Learn about the Mediterranean diet in "Five Reasons to Try the Mediterranean Diet."
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Ingredients

Preparation time:
15 minutes
Chilling time:
at least 4 hours

Directions

Yield:
5 servings

Serving size:
1 cup

Bring 4 quarts of water to a boil in a large pot. Drop in broccoli, cauliflower, and carrots and blanch for 3 minutes. Remove vegetables and run cold water over them to cool. Drain well. In a large bowl, toss together broccoli, cauliflower, carrots, green pepper, celery, and cucumber. Pour dressing over mixed vegetables. Cover the bowl and allow to marinate for at least 4 hours. Add tomatoes and mushrooms just prior to serving.

Nutrition Information:

Calories: 34 calories, Carbohydrates: 8 g, Protein: 2 g, Fat: 3 g, Saturated Fat: <1 g, Sodium: 239 mg, Fiber: 2 g

Exchanges per serving: 1 vegetable, 1/2 fat. Carbohydrate choices: 1/2.

This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

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