Create Your Own Salad
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.
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This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. The Supplemental Nutrition Assistance Program (SNAP) \ provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact the Montana Public Assistance Helpline at 1-888-706-1535 or apply.mt.gov. Montana State University Extension is an ADA/EO/AA/Veteran's Preference Employer and Provider of Educational Outreach.