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Main Dish Salad

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Main Dish Salad
En Español

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  • Makes: 12 servings

Crunchy and colorful, this salad is packed with vegetables, flavor, and Vitamin C & A.

Ingredients

  • 1/2 head of red cabbage
  • 1/2 head of romaine lettuce
  • 3 carrot (medium)
  • 1 cucumber
  • 1 green pepper
  • 2 broccoli stalks
  • 3 tomatoes (medium)
  • 32 cans kidney beans or garbanzo beans (16 ounce)
  • 6 ounces cheese, grated low-fat cheddar
  • 1/4 cup salad dressing, non-fat

Directions

1. Wash and drain all vegetables well.

2. Thickly slice red cabbage, tear lettuce into pieces, peel and grate (or slice) carrots and cucumber, cut broccoli into florets and tomato into wedges.

3. Combine all salad ingredients in a bowl.

4. Add salad dressing and toss together lightly just before serving.

Source: University of Illinois, Extension Service, Wellness Ways Resource Book

Nutrition Information

Serving Size: 1/12 of recipe (222g)
Nutrients Amount
Total Calories 157
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 315 mg
Carbohydrates 26 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 166 mg
Iron 3 mg
Potassium 867 mg
N/A - data is not available
Nutrients Amount
Total Calories 157
Total Fat 2 g
Saturated Fat 1 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 3 mg
Carbohydrates 26 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 12 g
Minerals
Calcium 166 mg
Potassium 867 mg
Sodium 315 mg
Copper 258 mcg
Iron 3 mg
Magnesium 65 mg
Phosphorus 246 mg
Selenium 6 mcg
Zinc 2 mg
Vitamins
Vitamin A 275 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 131 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 182 mcg
Folate 178 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 51 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
2 3/4 cups
Protein Foods
1 ounces
Dairy
1/6 cups

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