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Sonoma Diet Recipes Recipes marked for each wave of the Sonoma Diet. Recipes fit in with whole food diets and the Mediterranean diet.

Wave 1 - Mediterranean Salad

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Old 05-31-2006, 02:55 PM   #1
LindaT's Avatar
Join Date: Jan 2000
Location: San Jose, CA, USA
Posts: 1,681

Default Wave 1 - Mediterranean Salad

Mediterranean Salad

I haven't made this yet.. just saw this today but it does look yummy. To make it a full meal.. add some tuna or cooked chicken

4 cups baby arugula
1 15-ounce can cannellini beans
1 14-ounce can water-packed artichoke hearts
1 7-ounce jar roasted peppers
1 cup grape tomatoes, halved
For the Dressing:
2 tablespoon extra-virgin olive oil
1/4 cup lemon juice
1 tbsp water
1/2 tsp dried oregano
Freshly ground black pepper

Arrange arugula on 4 salad plates. Rinse and drain cannellini beans and divide between the 4 plates. Drain artichoke hearts and cut vertically into quarters. Arrange on the four plates. Cut roasted peppers into strips and add to salads. Finish with the tomatoes.
For the dressing, combine oil, lemon, water, oregano and pepper in a small screw-top jar. Shake vigorously until combined. Drizzle a little over each plate.

Serves 4.

Per Serving: Calories 223, Calories from Fat 63, Total Fat 7.1g (sat 1g), Cholesterol 0mg, Sodium 812mg, Carbohydrate 29.8g, Fiber 9.2g, Protein 10.3g
"What are you REALLY hungry for?"

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