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Take-and-Shake Salad
Take-and-Shake Salad
Yield: Makes 5 servings
Ingredients:
1can (15 ounces) low-sodium garbanzo beans
1pint cherry tomatoes, preferably sweet grape variety
1can (14 ounces) quartered artichoke hearts, drained
1can (2-1/4 ounces) sliced ripe olives, drained
4ounces sliced mushrooms
1/2medium green bell pepper, chopped
4ounces crumbled low-fat feta cheese OR 1 cup cooked, diced, skinless, boneless chicken breast meat
5cups chopped Romaine lettuce
2/3cup cider vinegar
1-1/2tablespoons extra-virgin olive oil
2packets sugar substitute
1teaspoon dried oregano leaves
1/4teaspoon black pepper
Preparation:
1.Place beans and cherry tomatoes in colander and run under cold water until rinsed.2.In large mixing bowl, combine bean mixture, artichokes, olives, mushrooms, bell pepper and feta or chicken. Toss gently to blend. Place equal amounts of salad mixture into 5 gallon-sized plastic resealable bags.3.In measuring cup, combine vinegar, olive oil, sugar substitute, oregano and black pepper. Whisk until well blended. Spoon 3 tablespoons of dressing into 5 small plastic resealable bags. Seal and place one in each of the salad bags. Seal and refrigerate until needed.4.To transport, add 1 cup of lettuce to each salad bag the day the salad is being served. Do not add lettuce prior to that time or it will become limp.5.To serve, pour dressing into gallon-size bag with salad. Seal bag and toss to coat salad with dressing.
Nutritional Information:
Serving Size: about 3 cups salad
Sodium
648 mg
Protein
17 g
Fiber
9 g
Carbohydrate
39 g
Cholesterol
8 mg
Saturated Fat
3 g
Total Fat
11 g
Calories from Fat
31 %
Calories
305
Dietary Exchange:
Meat
1
Vegetable
2
Starch
2
Fat
1
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