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Garden Orchard Salad

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Garden Orchard Salad
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  • Makes: 4 servings

Fresh veggies, peanuts, and apples give this crunchy salad a refreshing flavor, and it is coated with non-fat vanilla yogurt for creaminess.

Ingredients

  • 1 1/2 cup broccoli florets (coarsely chopped)
  • 1/2 cup carrots (grated)
  • 1/2 cup cauliflower (coarsely chopped)
  • 1/2 cup apple (chopped, cored and diced, not peeled)
  • 1/4 cup green onion (sliced)
  • 1/2 cup yogurt, non-fat vanilla
  • 1/4 cup peanuts, unsalted, dry-roasted (chopped)

Directions

1. Wash your hands and work area.

2. Mix all ingredients together in serving bowl.

3. Cover and refrigerate for 2 hours or longer to allow flavors to blend. Serve cold.

4. Cover and refrigerate leftovers within 2 hours.

Source: Kansas State University Research and Extension, Fix it Fresh! Recipe Series

Nutrition Information

Serving Size: 1/4 of recipe (126g)
Nutrients Amount
Calories 106
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 1 mg
Sodium 44 mg
Total Carbohydrate 13 g
Dietary Fiber 3 g
Total Sugars 8 g
Added Sugars included 3 g
Protein 5 g
Vitamin D 0 mcg
Calcium 77 mg
Iron 1 mg
Potassium 324 mg
N/A - data is not available
Nutrients Amount
Calories 106
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 1 mg
Total Carbohydrate 13 g
Dietary Fiber 3 g
Total Sugars 8 g
Added Sugars 3 g
Protein 5 g
Minerals
Calcium 77 mg
Potassium 324 mg
Sodium 44 mg
Copper 109 mcg
Iron 1 mg
Magnesium 32 mg
Phosphorus 101 mg
Selenium 2 mcg
Zinc 1 mg
Vitamins
Vitamin A 146 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 33 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 44 mcg
Folate 47 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 22 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Fruits
1/4 cups
Vegetables
3/4 cups
Protein Foods
3/4 ounces

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