grains and greens salad

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* Exported from MasterCook *

 

Grains and Greens Salad

 

Recipe By :Cooking Light

Serving Size : 4 Preparation Time :0:00

Categories : Low Fat/Diabetic

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

15 ounces fat-free lentil and carrots soup -- (such as Health

Valley)

1/2 cup water

1 6.1-ounce tomato lentil couscous mix

4 cups gourmet salad greens

1/4 cup fat-free balsamic vinaigrette

1/4 cup reduced fat feta cheese -- crumbled, garlic flavored

1/4 cup chopped unsalted peanuts -- dry-roasted

MENU:

2 sliced apples -- red and green

warm pita bread

mint iced tea

 

AUTUMN LUNCH: Fill up at lunchtime with this crunchy, satisfying salad.

 

1. Combine soup, water, and seasoning packet from couscous mix in a medium

saucepan; bring to a boil. Stir in couscous. Remove from heat; cover and let

stand 5 minutes or until liquid is absorbed. Fluff with a fork.

 

2. Combine salad greens and vinaigrette; toss gently. Place 1 cup greens on each

of 4 plates. Spoon 3/4 cup couscous mixture over each serving; sprinkle evenly

with crumbled feta cheese and peanuts.

 

Per Serving: Calories 285 (21% From fat) Fat 6.5 g (sat 1.7 g) Protein 15.3 g

Carbohydrate 50.39 Fiber 9.0 g Cholesterol 6 mg Sodium 882 mg Exchanges: 3

Starch, 1 Vegetable, 1 Fat

 

TIP - Look for mint-flavored tea bags at the grocery, or add fresh mint when

steeping your tea. Use about 1 cup of mint leaves for every 6 cups of water.

 

MENU PLAN:

1. Bring liquids to a boil for couscous.

2. Prepare couscous.

3. While couscous stands, slice apples and chop peanuts.

4. Heat Pita bread in oven for about 5 minutes.

5. Arrange salad while bread is warming.

 

Source:

" Cooking Light's Light and Easy Menus "

Copyright:

" Published by Oxmoor House (2001) ISBN 0-9598-2383-X "

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Per Serving (excluding unknown items): 279 Calories; 6g Fat (19.3% calories from

fat); 10g Protein; 47g Carbohydrate; 5g Dietary Fiber; 3mg Cholesterol; 330mg

Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit;

1 Fat; 0 Other Carbohydrates.

 

 

Nutr. Assoc. : 2130706543 0 449 4165 25018 0 5378 0 0 0 0