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Photo of lettuce

Romaine lettuce is the main ingredient in this salad.
Photo credit: Health Powered Kids

Nutrition information
Serving: 1 1/2 cup salad with dressing (258 grams)
Servings per recipe: 6
Calories: 120 (70 from fat)
Cholesterol: 5 milligrams
Fat: 8 grams (2 saturated fat, 0 trans fats)
Protein: 3 gram
Sodium: 240 milligrams 
Total carbohydrate: 11 gram (3 fiber, 5 sugars)


Recipe tip

Prevent having a watered-down salad by removing the seeds from the cucumbers. Start by laying the cucumber on a cutting board and slicing it in half lengthwise. Then use a small spoon to scrape out the seeds.

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Fall vegetable salad

Healthful monounsaturated (“good”) fats found in olives help your body absorb the vitamins and minerals in this salad.

Ingredients

6 cups shredded romaine lettuce
3 medium tomatoes, diced
2 medium cucumbers, seeded and diced
1/2 cup minced red onion
3/4 cup sliced black olives
1/4 cup crumbled feta cheese
1/4 cup cider vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon fresh oregano (You can also use 1 teaspoon dried oregano.)
3 cloves garlic, minced
1/8 teaspoon salt
1/4 teaspoon black pepper

Directions

  1. In a large bowl, combine lettuce, tomato, cucumber, onion, olives and feta cheese.
  2. In another small bowl, whisk together vinegar, oil, oregano, garlic, salt and black pepper.
  3. Pour dressing over salad mixture and toss to coat.
  4. Serve immediately.*

* Note: If not serving immediately, store dressing and salad separately in air-tight containers and place in the refrigerator.

Makes 6 servings

Recipe contains: milk












 

Source: Allina Health's Patient Education Department

First published: 08/30/2013
Last updated: 08/30/2013

Reviewed by: Allina Health's Patient Education Department