Garden Orchard Salad
Fresh veggies, peanuts, and apples give this crunchy salad a refreshing flavor, and it is coated with non-fat vanilla yogurt for creaminess.
- 4 Servings
- Less than $3.00
Garden Orchard Salad
Fresh veggies, peanuts, and apples give this crunchy salad a refreshing flavor, and it is coated with non-fat vanilla yogurt for creaminess.
- 4 Servings
- Less than $3.00
Ingredients
- 1 1/2 cups broccoli florets
- 1/2 cup carrots
- 1/2 cup cauliflower
- 1/2 cup apple
- 1/4 cup green onion
- 1/2 cup nonfat vanilla yogurt
- 1/4 cup unsalted, dry-roasted peanuts
Steps
1
Wash your hands with soap and water.
2
Mix all ingredients together in a serving bowl.
3
Cover and refrigerate for 2 hours or longer to allow flavors to blend. Serve cold.
4
Cover and refrigerate leftovers within 2 hours.
Ingredients
Serving Size: 1/4 of recipe (126g)
| Nutrients | Amount |
|---|---|
| Total Calories | 106 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 1 mg |
| Carbohydrates | 13 g |
| Dietary Fiber | 3 g |
| Total Sugars | 8 g |
| Added Sugars included | 3 g |
| Protein | 5 g |
| Minerals | |
| Calcium | 77 mg |
| Potassium | 324 mg |
| Sodium | 44 mg |
| Copper | 109 mcg |
| Iron | 1 mg |
| Magnesium | 32 mg |
| Phosphorus | 101 mg |
| Selenium | 2 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 146 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.1 mg |
| Vitamin C | 33 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 44 mcg |
| Folate | 47 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 22 mg |
Source:
- Fix it Fresh! Recipe Series
- Kansas State University Research and Extension