The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 95

Spinach, Fruit, and Nut Salad
4 cups baby spinach
2 cups strawberries, sliced; or 2 cans water-packed Mandarin
oranges, drained
2 tablespoons walnuts or pecans, chopped; or slivered almonds
1 ⁄ 4 cup Newman’s Own Lighten Up Raspberry & Walnut Dressing
Toss all ingredients together and serve.
Analysis for one serving: 2 cups
Makes 2 - 2 cup servings
Calories: 229  •  Fat: 10.5  •  Total carbohydrate: 23.7,
Protein: 3.7 g  •  Dietary fiber: 4.6  •  Sodium: 109 mg
Zingy Marinara Pasta
2
1
2
1  1 ⁄ 2
3
1 ⁄ 2
2
1 ⁄ 2
1
cups whole wheat pasta of your choice
cup chopped onion
cloves garlic, minced
teaspoons extra-virgin olive oil
cups diced canned tomatoes, with liquid
cup Hunt’s ® Tomato Sauce, No Salt Added
teaspoons Italian seasoning (adjust to taste)
teaspoon salt
tablespoon fresh lemon juice (optional)
Cook pasta according to package directions and drain. While pasta
is cooking, in a medium saucepan, sauté onion and garlic in oil
until tender, about 3–4 minutes. Add the rest of the ingredients to
sauteed onions garlic and bring to a boil. Reduce heat and simmer
sauce 10 minutes. Pour sauce over pasta.
Analysis for one serving: 2 cups pasta
with 1 ⁄ 2 cup sauce
Makes 1 – 2 cup servings
Calories: 387  •  Fat: 2.5 g  •  Total carbohydrate: 81.6 g
Protein: 16.2 g  •  Dietary fiber: 14.2 g  •  Sodium: 294 mg
Go to www.FullPlateDietBeta.org for more 7-Minute Meals.
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