Description
Anyone who says a salad can't be filling or a great meal has obviously never had a good salad. A giant salad at a restaurant, topped with a lean protein and amazing toppings is my go to order, with dressing on the side. It's usually cheap, healthy, filling, and delicious. Just like a sandwich, a salad is simply a base for hundreds of different flavors. Don't just stick with a sad bowl of wet iceberg lettuce and store bought ranch dressing. You can also check out any of my other salad recipes or salad dressings.
Time
Prep Time:
10 minutes
Total Time:
10 minutes
Cost
Total Cost:
Cost per Serving:
$3.92
Ingredients
Serving(s)
Dressing
- 1/4 cup Plain nonfat greek yogurt
- 1 tbsp Powdered peanut butter
- 1 tbsp Balsamic vinegar
- 1/4 tsp Garlic powder
- 1/4 tsp Onion powder
- 1/4 tsp Black pepper, ground
- 1 tbsp Water
Salad
- 4 oz Romaine lettuce
- 2 oz Spinach, fresh
- 1 medium Tomato
- 1 medium Bell pepper
- 1/2 oz Feta cheese
- 1/2 oz Walnuts
Protein
- 4 oz Tuna, in water
Instructions
Cook Mode Off: Prevents screen dimming
- In a medium glass, mix together the dressing - yogurt, powdered peanut butter, balsamic, soy sauce, garlic, onion, and black pepper. Nonfat cottage cheese will also work in place of yogurt. Season with salt to taste (I thought it was good as is), and thin out with some water if needed. You want the dressing to be pourable but not too liquidy, like a creamy ceasar
- Next, chop up the vegetables. I used 1 small head of romaine lettuce, and approximately 2 handfuls of raw spinach. Add the spinach and thinly sliced lettuce to a strainer, and wash under cold water for about 30 seconds. Drain, and add as the base to a large bowl
- Cut the tomatoes and bell pepper into a medium dice. Add over the greens to the side of the bowl. Add the crumbled feta and chopped nuts to the center
- For the protein source, to keep this cheap and easy for a lunch, I've opted for a 5 oz can (4 oz drained weight) of albacore tuna canned in water. It's cheap, low in fat, high in protein, and super easy. Other great protein sources are shredded chicken (from either from a rotiserie chicken or BBQ Pulled Chicken and Coleslaw) or any ground meat (like taco meat found in my Sauteed Taco Meat and Fajita Veggies
- Add your protein source on top of the salad, drizzle with your dressing, and enjoy!
Nutrition Facts
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Total Fat: 15.4g (20%
20 % of Daily Value (78 g)
)
Saturated Fat: 3.5g (17%
17 % of Daily Value (20 g)
)
Polyunsaturated Fat: 1.2g
Monounsaturated Fat: 1.2g
Cholesterol: 57mg (19%
19 % of Daily Value (300 mg)
)
Sodium: 701mg (30%
30 % of Daily Value (2300 mg)
)
Total Carbohydrate: 27.9g (10%
10 % of Daily Value (275 g)
)
Fiber: 9.6g (34%
34 % of Daily Value (28 g)
)
Net Carbs: 18.3g
Total Sugar: 14.6g
Protein: 41.6g (83%
83 % of Daily Value (50 g)
)
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Vitamin B12: 3.56mcg (148%
148 % of Daily Value (2.4 mcg)
)
Vitamin D: 1.42mcg (7%
7 % of Daily Value (20 mcg)
)
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Calcium: 305mg (23%
23 % of Daily Value (1300 mg)
)
Iron: 6.44mg (36%
36 % of Daily Value (18 mg)
)
Magnesium: 132mg (31%
31 % of Daily Value (420 mg)
)
Potassium: 1592mg (34%
34 % of Daily Value (4700 mg)
)
:
:
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:
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30.2
:
8.8
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:
9.5
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Sources of Inspiration
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