February 28, 2009

Recipe: Marinated Tomato and Sardine Salad

Marinated Tomato and Sardine Salad
1 Serving
This low-carb salad is particularly good when plump, garden-fresh tomatoes are in season. Serve it at room temperature for best flavor. We're providing the nutritional information for the salad using 1/2 can of water-packed sardines. Feel free to use a whole can for one serving if you're less concerned with calories than with healthy eating. Sardines are rich in omega-3 fatty acids and are surprisingly low in sodium and saturated fat.

1 large ripe tomato (preferably organic)
1/2 can sardines (water-packed)
1/4 cup basil leaves, finely chopped
1 tsp quality extra virgin olive oil
1 tsp balsamic vinegar
1 tsp garlic, finely chopped

You can use the tomato as is (unpeeled and with seeds) but the salad is better if you peel the tomato after plunging it briefly in boiling water, and then remove the seeds. This reduces the water in the finished salad. Cut the tomato pulp into large chunks.

Mix together the dressing ingredients (olive oil, balsamic vinegar, fresh garlic) and stir in the chopped basil leaves. Add the drained sardines and the tomato chunks.

Serve at room temperature, on a bed of salad greens or spinach.

Nutritional Information:

Per serving:
219 calories
12 g total fat (3 g sat)
28 mg cholesterol
21 g carbohydrate
13 g protein
9 g fiber
94 mg sodium

- Recipe reprinted with permission of DrWeil.com

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