Italiano Salad ( Healthy Diabetic Recipe )


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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 pufa 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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Preparation 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.
Nutrient values 
EnergyProteinCarbohydratesFatVitamin CIronFolic acidZincFibre
110 calories 4.5 gm 13.6 gm 4.5 gm 101.5 mg 1.9 mg 17.4 mcg 0.6 mg 2.5 gm
RECIPE SOURCE : Healthy Diabetic CookingBuy this cookbook

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