Cost/Serving: $1.36
Yield: [1 serving] / Serving Size = 4 cups
Ingredients:
Directions:
Yield: [1 serving] / Serving Size = 4 cups
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 ¼ cup canned beans, drained or 1 hard-boiled egg, chopped
1 tablespoon chopped dried fruit, shredded cheese, or chopped nuts
2 Tablespoons lowfat 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.
Tips: Use fresh produce to tempt hot weather appetites. 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 lowfat Italian dressing.
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.
Recipe Rating:
Nutrition Criteria for Recipes
Recipes must be:
- Low in:
- Added sugar
- Total fat
- Trans fat
- Sodium
- High in:
- At least one of the following: vitamin A, vitamin C, calcium, iron, or fiber
- Whole grains (if the recipe contains grains)
Recipes must also:
- Use low cost, readily available ingredients
- Be able to be prepared relatively quickly
For the full set of criteria, click here.