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Marinated Italian Vegetable Toss
Courtesy of CanolaInfo
Servings: 12
Prep Time: 15 Min. Cook Time: n/a What you need:
(click + to add ingredients to your shopping list)
+ 1 can (13.75 oz.) quartered artichoke hearts, drained
+ 1/2 of 16 oz. can chickpeas, rinsed and drained + 1 c. grape tomatoes (250 mL) + 1/4 c. (1 oz./28 g) part-skim mozzarella cheese, cut into 1/4-in. cubes (60 mL) + 8 pitted Kalamata olives + 1/2 medium green pepper, cut into strips + 2-3 Tbsp. (30-45 mL) fresh oregano leaves or 1 Tbsp. (15 mL) dried oregano leaves + 1 1/2 tsp. (7 mL) chopped fresh rosemary leaves or 1/2 tsp. (2 mL) dried rosemary leaves + 2 Tbsp. canola oil (30 mL) + 1 Tbsp. red wine vinegar (15 mL) + 1 medium clove garlic, minced + 1/8 tsp. red pepper flakes (.5 mL) What to do:
1. Combine all ingredients in a medium bowl and toss gently, yet thoroughly, until well coated. Serve with wooden picks or forks.
Fast Tip: In addition to bringing out ingredient flavors, canola oil binds the herbs to the vegetables. Double the recipe and use leftovers as a topping for a luncheon pasta or green salad. Serving size is 1/4 c. (75 mL) Recipes courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo, copyright 2009. Photo by Taran Z.@2009 from "The Heart-Smart Diabetes Kitchen." Nutritional information:
Calories: 65; Saturated Fat: 4g; Cholesterol: 0mg; Total Carbs: 6g; Fiber: 2g; Protein: 2g; Sodium: 140mg;
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