jueves, 1 de agosto de 2013

Green salad with yogurt sauce

INGREDIENTS
  • 150g Green beans, frozen
  • 150g Spinach leaves, fresh
  • 50g Red onion, sliced thinly
  • 1 Spring onion, chopped
  • Balsamic vinegar
  • 1 low fat yogurt (natural flavour)
PREPARATION
  1. Boil the beans in salted boiling water for 10 minutes.
  2. Strain and set aside to cool.
  3. Mix all the vegetables except the spring onion and toss with one spoon of olive oil and venegar
  4. Pour yogurt over salad and then garnish with spring onion.
HEALTHY COOKING TIPS
  1. Cook and serve vegetables just before eating to retain maximum nutrient value.
  2. Make your own healthy salad dressings to control the amount of fat, oil or seasonings.
  3. Milk and dairy products provide calcium, which is essential for healthy bone growth and development.
NUTRITIONAL INFORMATION (servings per dish: 4)
Per Serving:
Calories: 45 kcal
Protein: 2.7g
Fat: 0.2g
Cholesterol: 1 mg (unless you choose a yogurt without fat)
Carbohydrate: 7g
Fiber: 2g