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Summer means salads and you can combine both, bread and vegetables and still have a low carbohydrate side with great flavor . This recipe has medieval origins called Panzanella. Back in 1354, yes that long ago, a dish was eaten by peasants .  The dish was referred to as Panlavato or washed bread, because the bread which was eventually stale, was washed and revived with water and vegetables were added to the bread. Cucumbers were the main veg back then, for tomatoes were not raised in Italy until the 1700’s. The rest is history.

So now in present day Italian we have tomatoes, red onion, fresh mozzarella, (optional if lactose intolerant)  fresh basil with lemon zest and roasted zucchini.

A 1 cup portion is approximately  254 calories, 32 grams of carb ( 2 exchanges for diabetics) with non starchy carbohydrate from the vegetables and starch carbohydrate from the bread.

Panzanella

3 cups of toasted bread cubes

1 -2 lbs of chopped tomatoes (any kind- heirloom, plum, beef steak or even cherry tomatoes)

1 1/2 cup of diced fresh mozzarella

 1 zucchini

1 yellow squash

1/2 red pepper sliced

4-5  torn basil leaves

The Dressing:

  • 1/4 cup Olive Oil

  • 4 tablespoons of Red Wine Vinegar

  • Sea salt

  • Cracked black pepper or ground black pepper

  • juice of 2 lemons

  • zest of a 1/2 lemon

  • a sprig of thyme leaves

  • 1 tablespoon of capers ( optional)

  • Preheat oven to 375 degrees.  Chop tomatoes and add salt and pepper to taste and set aside. Cut up baguette, Italian bread or other white bread into cubes. Place on a cookie sheet and drizzle olive oil over the bread. Toast in the oven for 20 minutes or until dried like croutons. Set aside the bread cubes.

  • With the oven still on,  slice zucchini , yellow squash and red pepper and roast the vegetables until slightly golden and soft, 20 minutes. Add the roasted vegetables to the bread cubes,  basil leaves, chopped mozzarella  and zest from a 1/2 a lemon. Mix together.

  • Add all the ingredients together and pour the dressing over the entire salad.  Let marinate for an hour before serving. Can be made ahead of time and add the vinaigrette the next day. Serves 6

 

 

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