Served with a whole grain roll, this vibrant salad is a meal in itself! Low in fat and full of antioxidants, you’ll feel healthier just looking at all these cancer-fighting powerfoods. It only takes about half an hour to prepare!
Directions
Makes 8 servings
1 head red leaf lettuce
1 1/4 cups snow peas
1 large cucumber
1 red bell pepper
1 1/2 cups bean sprouts
2 carrots
1 tablespoon balsamic vinegar
1 teaspoon soy sauce
1/4 teaspoon Thai chili paste or other chili sauce
1 15-ounce can white beans, drained and rinsed, or 1 1/2 cups of cooked white beans
low-fat bottled salad dressing of your choice (sesame shiitake, tahini lemon, cilantro lime, etc.) (optional)
Wash and tear lettuce into bite-size pieces. Drain thoroughly and place in a large salad bowl.
Trim tips from snow peas and cut on a diagonal into 1-inch slices. Peel cucumber, if desired, and julienne (cut into thin, narrow slices, 1 or 2 inches long). Cut bell pepper in half and remove seeds and pit. Then, cut into thin slices and cut slices diagonally into thirds. Rinse and drain bean sprouts. Julienne carrots and blanch them, if desired, by submerging them in boiling water for 3 to 4 minutes. Rinse with cold water and drain.
Add snow peas, cucumber, bell pepper, bean sprouts, and carrots to the salad bowl, toss, and make an indentation in the center of the salad.
In a separate bowl, stir together vinegar, soy sauce, and chili paste. Add beans and toss. Place bean mixture in the center of the salad just before serving.
Serve with salad dressing, if using, tossed in or on the side.
Nutrition Information
Per serving (1/8 of recipe):
94 calories
1.8 g fat
0.3 g saturated fat
17.1% calories from fat
0 mg cholesterol
6.4 g protein
14.8 g carbohydrate
2.8 g sugar
3.9 g fiber
117 mg sodium
64 mg calcium
2.3 mg iron
37.7 mg vitamin C
2251 mcg beta-carotene
0.8 mg vitamin E