Tossed greens with pasta fruit and balsamic vinaigrette - Mayo Clinic

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Tossed greens with pasta fruit and balsamic vinaigrette

Print Products and services By Mayo Clinic Staff

Dietitian s tip

This salad has a unique blend of spicy, sweet and sour flavors and crispy, chewy and crunchy textures. It's also an excellent source of fiber and folate.

Number of servings

Serves 6 High FiberHealthy carbLow Sodium

Ingredients

For the dressing

1 teaspoon dried rosemary or 1 tablespoon fresh rosemary 1/4 teaspoon ground cinnamon 1/4 teaspoon salt 3 tablespoons balsamic vinegar 1/4 cup olive oil

For the salad

4 ounces uncooked whole-wheat spiral pasta 6 cups mixed greens 2 large fresh pears, cored and sliced 1/2 cup sliced water chestnuts 1/2 cup golden raisins 3 tablespoons roasted unsalted soy nuts

Directions

Use a small bowl to make the dressing. Add the rosemary, cinnamon, salt, balsamic vinegar and olive oil; whisk thoroughly to blend. Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until tender (al dente), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly and rinse under cold water. In large bowl, combine the cooked pasta, mixed greens, pears, water chestnuts and raisins. Whisk the dressing again briefly and add to the salad. Toss to coat evenly. Divide the salad onto individual plates and top with soy nuts. Serve immediately.

Nutritional analysis per serving

Serving size About 2 cups

Calories 274Total fat 10 gSaturated fat 1 gTrans fat 0 gMonounsaturated fat 7 gCholesterol 0 mgSodium 136 mgTotal carbohydrate 40 gDietary fiber 6 gTotal sugars 16 gAdded sugars 0 gProtein 6 g

DASH Eating Plan Servings

Grains and grain products 1 Fats and oils 1 Nuts, seeds and dry beans 1 Vegetables 1 Fruits 1 1/2 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Fruits 1 1/2 Fats 2 Vegetables 1 Carbohydrates 1

Diabetes Meal Plan Choices

Fats 2 Fruits 1 1/2 Nonstarchy vegetables 1 Starches 1 ShareTweet July 01, 2017

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Tossed greens with pasta fruit and balsamic vinaigrette Mayo Clinic