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Boiled Vegetable Salad

1 Reviews
100% would make this recipe again

Preparation : 5 min Cooking : 10 min
200 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

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
salt [optional]
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 (200g)

Amount

% Daily Value

Calories

200

Fat

11 g

16 %

Saturated 1.5 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

40 mg

1 %

Carbohydrate

25 g

8 %

Fibre

4 g

16 %

Sugars

3 g

Protein

3 g

Vitamin A

100 %

Vitamin C

33 %

Calcium

4 %

Iron

6 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Fats 2

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again