Spinach and Berry Salad

Serves 6 – 8
1 Serving = 1 ½ cups

Nutrition Facts-

Serving Size (84g)

Servings Per Container

Amount Per Serving
Calories 25 Calories from Fat 0

% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 40mg 2%
Total Carbohydrate 5g 2%
Dietary Fiber 2g 9%
Sugars 2g
Protein 2g
Vitamin A 90% Vitamin C 40%
Calcium 6% Iron 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

spinach and berry salad

ingredients


  • 1 bag (10 ounce) fresh spinach, torn into bite sized pieces
  • ½ cup fresh cilantro, minced
  • 1½ cups fresh raspberries or strawberries, hulled and cut into quarters or halves
  • 1 small red onion, thinly sliced
  • ⅓ cup low-fat poppy seed salad dressing
  • ¼ cup pecans, chopped (optional)

preparation


  1. Combine the spinach, cilantro, strawberries and onion slices in a large bowl.
  2. Drizzle with dressing and toss.
  3. Add pecans (optional)

Dressing

ingredients


  • ¼ cup extra virgin olive oil
  • 1½ tablespoons balsamic vinegar
  • ½ clove fresh garlic, minced
  • 2 teaspoons poppy seeds
  • 2 teaspoons Splenda® or artificial sweetener

Note:
To make a lower fat dressing, decrease olive oil by 2 tablespoons and increase vinegar by 2 tablespoons.

preparation


  1. Combine all dressing ingredients and mix well.

Nutrition Information for Salad with Dressing
Calories 130     Fat 10 grams     Carbohydrates 9 grams     Protein 2 grams    

Nutrition Information for Salad with Lower Fat Dressing
Calories 80     Fat 5 grams     Carbohydrates 7 grams     Protein 2 grams

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