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223 N. Van Dien Avenue Ridgewood, NJ 07450

Mailing Address:
The Valley Hospital
223 N. Van Dien Avenue
Ridgewood, NJ 07450
Healthy Bites: June 2013

No Stress, No Sweat, No Cook!

Let’s face it. Cooking over a hot stove or grilling on a hot, muggy night does not sound like fun. Give yourself a break this summer and stay cool. Try this quick, healthy, flavorful meal made with the freshest ingredients. It takes only 25 minutes from start to finish.

Servings: 4 (1 cup bean mixture and 2 lettuce leaves each)

  • 15-ounce can cannellini beans, rinsed and drained
  • 1 cup packaged cooked plain faro or cooked whole grain brown rice
  • 1 medium carrot, cut into matchstick-size strips (1/2 cup)
  • ¼ cup coarsely chopped salted dry-roasted pistachio nuts
  • 3 tablespoons oil-pack dried tomatoes, drained and chopped
  • 3 tablespoons chopped red onion
  • 1 avocado, halved, seeded, and peeled
  • 2 tablespoons lime juice
  • 1 teaspoon olive oil
  • 1 clove garlic, minced
  • ¼ teaspoon dried Italian seasoning, crushed
  • 8 large butterhead (Boston or Bibb) lettuce leaves or 4 small red sweet peppers, halved lengthwise and seeded.
  1. In a medium bowl, combine cannellini beans, farro, carrot, nuts, tomatoes, and onion. Cube the avocado and toss with lime juice. Add avocado to bean mixture; toss gently.
  2. In a small bowl whisk together oil, garlic, Italian seasoning, and ¼ teaspoon salt. Drizzle over bean mixture. Toss gently to combine.
  3. Spoon ½ cup of the bean mixture into each lettuce leaf or sweet pepper half.

Per serving: 277 calories, 11 gm fat, 36 gm carbohydrates, 10 gm fiber, 10 gm protein

Recipe source: Diabetic Living Magazine, Summer 2013

For additional healthy meal suggestions, make an appointment with a registered dietitian by calling 201-634-5371.

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