White Bean Salad With Spicy Roasted Tomatoes and Broccoli
White Bean Salad With Spicy Roasted Tomatoes and Broccoli
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    A lunchtime bowl includes white beans and broccoli, two foods high in fiber, which can lower cholesterol and may help prevent type-2 diabetes. Tomatoes bring lycopene to the substantial salad.

    Ingredients

    • 2 bunches broccoli, trimmed, florets and stems cut into 1-inch pieces (4 cups)
    • 3 large garlic cloves, thinly sliced
    • 5 teaspoons extra-virgin olive oil
    • 1/2 teaspoon coarse salt
    • 1 pound large cherry tomatoes, halved (about 3 cups)
    • 1 tablespoon coarsely chopped fresh oregano
    • 1/4 teaspoon crushed red pepper, flakes
    • 1 1/2 teaspoons Dijon mustard
    • 1 tablespoon red wine vinegar
    • 1 teaspoon fresh lemon juice
    • Freshly ground pepper
    • 2 cups drained jarred or canned large white beans, such as large lima beans or gigande beans
    • 2 ounces baby spinach (about 2 cups)

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 172 % Daily Value *
    • Total Fat: 7 g 10.34%
    • Saturated Fat: 1 g 5%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 319 mg 13.28%
    • Calcium: 70 mg 6.98%
    • Potassium: 638 mg 18.22%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 20.15%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 21 g %
    • Dietary Fiber: 6 g 23.33%
    • Sugar: 4 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 59.98%
    • Vitamin C 70.34%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables4
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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