Summer Salad

• khẩu phần: 10 servings
• tổng thời gian: 40 minutes

Nguyên liệu

(Optional) 15 garlic cloves, peeled and halved lengthwise

2 medium sweet peppers, sliced

2 tablespoons olive oil

1/2 teaspoon salt

1/2 teaspoon pepper

salad:

2-1/2 cups water

1 tablespoon olive oil

1-1/2 teaspoons salt

1 cup uncooked pearl (Israeli) couscous

1/2 cup red quinoa, rinsed

2 large tomatoes, cut into 1-inch pieces

2 cups fresh arugula or baby spinach

1 cup cubed fresh pineapple

1/2 cup fresh shelled peas or frozen peas, thawed

1/2 cup crumbled feta cheese

1/2 cup sunflower kernels, toasted

1/4 cup minced fresh parsley

dressing:

1/4 cup olive oil

3 tablespoons balsamic vinegar

2 teaspoons honey

1 teaspoon grated lemon zest

1/2 teaspoon salt

1/2 teaspoon pepper

Hướng dẫn

1. Preheat oven to 425°. Toss together garlic, sweet peppers, oil, salt and pepper; transfer to a parchment-lined 15x10x1-in. baking pan. Bake until garlic is dark golden brown, about 15 minutes. Transfer mixture to a large bowl.

2. Meanwhile, in a small saucepan, bring water, oil and salt to a boil. Stir in couscous and quinoa. Reduce heat; simmer, covered, for 15 minutes or until liquid is absorbed. Remove from heat; let stand, covered, for 5 minutes.

3. Transfer couscous and quinoa to bowl with roasted pepper mixture. Stir in remaining salad ingredients. In a small bowl, whisk dressing ingredients until blended. Pour over salad; gently toss to coat.

Ghi chú

3/4 cup: 269 calories, 15g fat (2g saturated fat), 3mg cholesterol, 700mg sodium, 29g carbohydrate (7g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 2 fat.