July 11, 2008

Quick & Healthy Recipes: Light & Crunchy Salad

I made up this recipe last night based on ingredients I came across in my refrigerator and pantry.

The result -- a perfect summer salad chock full of taste and nutrition.

It makes for a great barbecue side dish!

The following recipe serves 4:


8 cups mesclun mix
1 avocado, sliced
1 15.5 oz can of chickpeas (preferably low-sodium)
½ cup red onions, diced
1 cup red pepper, diced
1 cup green pepper, diced
¼ cilantro, chiffoned

DRESSING (Lemon Oregano Vinaigrette) INGREDIENTS:

4TBSP extra virgin olive oil
1.5 TBSP balsamic vinegar
2 TBSP fresh squeezed lemon juice
1 TBSP oregano
Salt, to taste
Pepper, to taste


Mix salad ingredients in large bowl.
Pour dressing over salad ingredients.


363 calories
25 grams fat (19 grams monounsaturated, 1.5 grams saturated, 4.5 grams polyunsaturated)
200 milligrams sodium
12 grams fiber
8 grams protein

Excellent Source of: Vitamin A, Vitamin C, Vitamin E, Vitamin K, iron, fiber, folate vitamin B6, manganese

Good Source of: potassium, phosphorus, magnesium

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