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Grape and Cashew Salad Sandwich

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Grape and Cashew Salad Sandwich
En Español

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  • Makes: 4 Servings
  • Prep Time: 15 minutes

The creamy and tangy goodness of low-fat cottage cheese is the perfect balance to sweet grapes and cashews. Enjoy this salad as a sandwich filling or on a bed of lettuce.

Ingredients

  • 3/4 cup dry roasted cashews (unsalted, coarsely chopped)
  • 1 cup low-fat cottage cheese
  • 1 1/2 cups red grapes (quartered)
  • 1 celery stalk (chopped)
  • Ground black pepper to taste
  • 2 tablespoons fresh parsley (chopped)
  • 8 lettuce leaves
  • 8 slices whole-grain bread

Directions

1. In a medium bowl, mix cottage cheese, grapes, celery, cashews, parsley, and ground black pepper.

2. Toast bread and build sandwiches following steps 3 and 4.

3. Spread 1/4 salad mix on 4 of the bread slices.

4. Add two lettuce leaves to each sandwich; top with 2nd bread slice.

 

Notes

Serving Suggestions: Serve with a side of raw baby carrots and 1 cup of sparkling water with a lemon wedge.

Source: Produce For Better Health Foundation

Nutrition Information

Serving Size: 1 Grape and Cashew Salad Sandwich
Nutrients Amount
Total Calories 380
Total Fat 16 g
Saturated Fat 4 g
Cholesterol 5 mg
Sodium 430 mg
Carbohydrates 45 g
Dietary Fiber 6 g
Total Sugars 16 g
Added Sugars included 3 g
Protein 19 g
Vitamin D 0 mcg
Calcium 150 mg
Iron 4 mg
Potassium 556 mg
N/A - data is not available
Nutrients Amount
Total Calories 380
Total Fat 16 g
Saturated Fat 4 g
Monounsaturated Fat 7 g
Linoleic Acid 2 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 5 mg
Carbohydrates 45 g
Dietary Fiber 6 g
Total Sugars 16 g
Added Sugars included 3 g
Protein 19 g
Minerals
Calcium 150 mg
Potassium 556 mg
Sodium 430 mg
Copper 839 mcg
Iron 4 mg
Magnesium 126 mg
Phosphorus 341 mg
Selenium 33 mcg
Zinc 3 mg
Vitamins
Vitamin A 89 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 9 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 108 mcg
Folate 80 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 47 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1/4 cups
Vegetables
3/4 cups
Grains
2 ounces
Protein Foods
2 ounces
Dairy
1/4 cups