Italiano Salad ( Healthy Diabetic Recipe )


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5/5 stars  100% LIKED IT    2 REVIEWS ALL GOOD

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This oregano-flavoured tangy, crunchy macaroni salad is an evergreen favourite with pasta lovers. The dressing features an interesting combination of ingredients like herbs, garlic, chilli flakes, pine nuts and lemon juice.


Unlike the oily nature of most dressings, this healthier option uses only 1 tsp of oil, and that too olive oil. Olive is considered very good as it is rich in MUFA (Mono unsaturated Fatty Acids) and is beneficial for the heart. This salad provides lots of vitamin C and fibre as it contains capsicum, bean sprouts and tomatoes.

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Italiano Salad ( Healthy Diabetic Recipe ) recipe - How to make Italiano Salad ( Healthy Diabetic Recipe )

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients

To Be Mixed Into A Dressing
2 tbsp lemon juice
1 tsp olive oil
1/4 tsp dried oregano
1 tsp finely chopped basil leaves
1 tsp crushed garlic (lehsun)
1/4 tsp dry red chilli flakes (paprika)
2 tbsp chopped pine nuts/ walnuts (akhrot)
salt to taste

Other Ingredients
1/2 cup boiled pasta (of your choice)
1/2 cup bean sprouts
2 medium tomatoes , deseeded and cubed
2 medium capsicum , cubed
3 spring onions (with the greens) , chopped

For The Garnish
5 to 6 stuffed olives , cut into halves
Method
  1. Combine all the salad ingredients together in a bowl and mix well. Refrigerate to chill.
  2. Just before serving, add the dressing and toss well.
  3. Serve chilled garnished with the olives.

Disclaimer:

  1. It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.

Nutrient values 
Energy 110 calories
Protein 4.5 gm
Carbohydrates 13.6 gm
Fat 4.5 gm
Vitamin C 101.5 mg
Iron 1.9 mg
Folic acid 17.4 mcg
Zinc 0.6 mg
Fibre 2.5 gm

RECIPE SOURCE : Healthy Diabetic CookingBuy this cookbook

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Reviews

Italiano Salad ( Healthy Diabetic Recipe )
5
 on 24 Sep 16 07:03 PM


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Tarla Dalal    Hi Ashok , we are delighted you loved the Italiano Salad recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
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26 Sep 16 10:42 AM
Italiano Salad ( Healthy Diabetic Recipe )
5
 on 01 Sep 16 09:55 AM


I make this salad quite often for my father-in-law, who is a diabetic, when he craves for Italian flavours. The dressing is quite healthy. He has heart disease also and has been advised to have walnuts daily. It has fibre rich veggies too! So this recipe fulfills the necessary diet norms...
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Tarla Dalal    Hi Hetal, thanks for your detailed review. Keep trying more recipes. Happy cooking.
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02 Sep 16 01:11 PM