Tossed greens with pasta, fruit and balsamic vinaigrette

Dietician'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.

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.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 274
Total carbohydrate: 40 g
Cholesterol: 0 mg
Dietary fiber: 6 g
Monounsaturated fat: 7 g
Protein: 6 g
Saturated fat: 1 g
Serving size: About 2 cups
Sodium: 136 mg
Total fat: 10 g

DASH Eating Plan Servings

Fats and oils: 1
Fruits: 1 1/2
Grains and grain products: 1
Nuts, seeds and dry beans: 1
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 2
Fruits: 1 1/2
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 2
Fruits: 1 1/2
Vegetables: 1

Last Updated Jul 1, 2017


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