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Marinated Rainbow Salad Antipasto

Gerri French, MS/RD, CDE

Aug 26, 2012

The two best ways to increase your family’s consumption of vegetables is to make them taste really good and have them readily available.

Marinating raw and lightly cooked vegetables in a vinegar or lemony dressing enhances their flavor, and it makes a dish that looks great and tastes even better a day or two later. Most raw vegetables will “cook” in the marinade in about 24 hours, but you can also blanch some hardier vegetables (such as green beans, broccoli or asparagus) for a more tender texture if you want to serve them on the first day.

The combinations of vegetables that you can use are endless. You can also create an antipasto-type of entrée or salad by adding some sliced provolone cheese, capicollo ham or salami and some garbanzo or white beans.

Ingredients & Methods

Makes 8 servings

Marinated Rainbow Salad Antipasto

Marinade - Makes 1 cup, enough to marinate 4 to 5 cups of vegetables

¼ cup water

½ cup vinegar, preferably red wine vinegar, or part fresh lemon juice

¼ cup olive oil

Salt or salt substitute

Freshly ground pepper

Vegetables

1 cup chopped lightly cooked asparagus or green beans

1 cup sliced red and yellow bell peppers

1 cup thickly sliced or quartered mushrooms

¼ cup thinly sliced white or red onion

2 small tomatoes quartered, or 12 cherry tomatoes, cut in half

8 black olives, sliced (about ¼ cup when sliced)

Optional: 1 cup shelled cooked edamame (soybeans) or cooked garbanzo beans

Nutrition at a Glance (per serving); each serving includes one eighth of the marinade
Calories	90
Total fat	8g
Saturated fat	1g
Carbohydrate	5g
Dietary fiber	1g
Protein	1g

Method:

Whisk together ingredients to make the marinade.
In a large bowl, combine all vegetables (except tomatoes) and the marinade ingredients and stir. Cover, refrigerate and mix every few hours, if possible, or at least two times a day. Keep covered in the refrigerator for up to three days.
Add tomatoes just prior to serving.

Exchanges:
1 vegetable, 1.5 fat

Categories: Diabetes, Diabetes Health, Diabetic, Diet, Food

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