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Salads and Dressings: Three Bean Salad


As an alternative to calorie-laden mayonnaise or cheese-based salads, try this low fat, high fiber, high protein salad. Serve at any summer gathering. It's delicious at room temperature, but you can also serve it chilled.
1 lb. fresh green beans, trimmed and cut diagonally into 1 inch pieces
1 (15 oz.) can cannelloni beans, drained and rinsed
1 (15 oz.) can kidney beans, drained and rinsed
1/4 C. minced green onions
4 T. cider or white wine vinegar
1 T. extra-virgin olive oil
1 tsp. Dijon mustard


Steam or cook the green beans in a pot of boiling water for 3-4 minutes, until tender-crisp. Drain and plunge beans into cold water to stop cooking and retain color. Combine cooked green beans with cannelloni beans, kidney beans, and onions in a large bowl. Whisk vinegar, oil and mustard and drizzle over bean mixture. Toss gently. Serve chilled or at room temperature.

Serves: 8

Exchanges or food group servings: 1 STARCH, 1 VEG, 1/4 FAT

Nutrients per serving: CALS 120; PROTEIN 5.9g; CARBS 19g; FIBER 6.3g; TOT FAT 2.4g; SAT FAT 0.3g; SODIUM 280mg

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