Boiled Vegetable Salad

4 Reviews
100% would make this recipe again

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Preparation : 5 min Cooking : 10 min
200 calories/serving

Ingredients

1 cup green/snap beans 100 g
1 potatoes, peeled and cut into chunks 200 g
1 carrots, cut into chunks 100 g
1 1/2 tbsp extra virgin olive oil 23 mL
2 tsp lemon juice, freshly squeezed 1/4 lemon
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Prepare the green beans and blanch them 7-8 min, until crisp-tender (al dente). Drain and shake out the water.
  2. Prepare the potatoes : steam them for 15 min. Set aside.
  3. Prepare the carrots : steam them for 15 min. Set aside.
  4. Cut vegetables into small diced, then place in a large bowl. In a small bowl, combine extra virgin oil and lemon juice. Pour on the vegetables, adjust the seasoning and serve.

Nutrition Facts Table

per 1 serving (200 g)

Amount

% Daily Value

Calories

200

Fat

11 g

16 %

Saturated 1.5 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

30 mg

1 %

Carbohydrate

25 g

8 %

Fibre

4 g

16 %

Sugars

3 g

Net Carbs

21 g

Protein

3 g

Vitamin A

100 %

Vitamin C

33 %

Calcium

4 %

Iron

6 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Vitamin A, Vitamin K
Good source of  :
Folacin, Manganese, Potassium, Vitamin B6, Vitamin C, Vitamin E
Source of  :
Copper, Fibre, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

4 Reviews (4 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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