Yield: 1 Serving | Serving Size: 4 cups

A bowl of salad topped with chicken, vegetables, and a lemon slice.

This material is provided by Iowa State University Extension and Outreach. For more tips like this, visit the Spend Smart. Eat Smart. website http://tinyurl.com/c59523

Cost/Serving: $1.36

Ingredients: 

2 cups salad greens (romaine, spinach, or mixture)

1 cup chopped vegetables and/or fruits, such as cucumber, frozen peas, or corn (thawed), red onion, tomato, mango, avocado, carrots, or salsa

3 ounces* chopped cooked chicken, beef, or pork, or 1/4 cup canned beans, drained, or hard-boiled egg, chopped

1 Tablespoon chopped dried fruit, shredded cheese, or chopped nuts

2 Tablespoons low-fat salad dressing

*3 ounces is about the size of a deck of playing cards

 

Directions: 

  1. Arrange greens on large plate or bowl.
  2. Add vegetables and/or fruits plus meat, beans, or egg.
  3. Add dried fruit, cheese, or nuts.
  4. Add dressing.

 

Option: Use fresh produce to tempt hot weatherappetites. Add whole grain cereal, baked chickpeas, or pomegranate seeds if you want more crunch.

 

Note: Nutrition Facts show information for romaine, cucumber, peas, tomato, carrots, raisins, chicken, and low-fat Italian dressing. 

 

Nutrition Facts: Servings: 1, Serving Size: 4 cups
Amount per serving: Calories 230, Total Fat 4g, Saturated fat 1g, Trans Fat 0g, Cholesterol 55mg, Sodium 390mg, Total Carbohydrate 25g, Dietary Fiber 5g, Total Suagrs 16g (Incl. 0g Added Sugars), Protein 24g

 

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