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Salads, Side, Whole Grains/Pasta/Rice |180 calories per serving|40 minute recipe

Grilled Panzanella

This content was last updated on February 20, 2020

Mediterranean cuisine packs a nutritious punch. Colorful vegetables, a dash of healthy fat, and a range of herbs and spices makes for flavorful and exciting dishes. It also calls for sensible portions and smart proportions of healthy foods, like our New American Plate, that can help you reduce your cancer risk. This Panzanella recipe features cancer-fighting vegetables, grilled and lightly marinated with garlic and basil. Pair with a light grilled fish for a full Mediterranean meal.

Ingredients

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  • 4 cloves garlic, minced
  • 1/2 tsp. Dijon mustard
  • 2 Tbsp. white wine vinegar
  • 3/4 cup extra-virgin olive oil
  • 15 fresh basil leaves, chopped coarsely
  • 1 medium cucumber, seeded, washing into ½ -inch pieces
  • 3 large ripe tomatoes, cut into 1-inch cubes
  • 2 Tbsp. green olives, pitted and chopped (capers may be substituted)
  • 1 medium red bell pepper, seeded and quartered
  • 1/2 large red onion, cut in half and then ¼- inch slices
  • 1/2 small loaf whole-grain Fresh or Italian bread, cut into 1-inch slices, halved
  • Salt and freshly ground black pepper, to taste
Per serving: 180 calories, 10 g total fat (1.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 20 g carbohydrates, 4 g protein, 1 g dietary fiber, 150 mg sodium, 4 g sugar, 0 g added sugar.

Directions

  1. In mixing bowl, whisk garlic, mustard, vinegar, oil, salt and pepper and set aside.
  2. In large bowl gently combine basil, cucumber, tomatoes and olives.
  3. Brush bell peppers and onion slices on one side with oil mixture. Place oil side down on hot grill and cook for 3-4 minutes. Brush other side with oil mixture, turn over and cook an additional 3-4 minutes.
  4. Remove from grill. On cutting board, slice peppers into ½ -inch slices and separate onion rings. Add to vegetables. Add oil mixture and toss to coat.
  5. Toast both sides of bread until nicely browned.
  6. On a serving platter layer bread and top with vegetables and basil mixture. Toss bread with vegetables if desired. Serve.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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