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| Recipe: Apple, Carrot, and Walnut Salad |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 0 min.
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| Ingredients: |
- 3 cup carrots\grated, shredded
- 2 Jonathan or Macintosh apple, washed, cored and diced
- 1/4 cup chopped walnuts
- 4 tsp. red wine vinegar
- 1 tsp. Dijon mustard
- 3/4 tsp. salt (optional)
- 1/4 tsp. pepper
- 2 Tbs. olive oil
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| Cooking Directions: |
Combine carrots, apples and walnuts in a salad bowl. Combine remaining ingredients in a jar with a tight-fitting lid. Shake vigorously. Pour dressing over salad and toss. |
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| Per Serving:
calories 189, fat 13.0g, calories from fat 62%, protein 3.0g, cholesterol 0.0mg, dietary fiber 5.0g
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| Nutrients |
Exchanges |
| Calories |
189 |
Milk Exchanges |
0.0 |
| Protein |
3.0g |
Vegetable Exchanges |
1.7 |
| Carbohydrates |
21.2g |
Fruit Exchanges |
0.8 |
| Dietary Fiber |
5.0g |
Bread Exchanges |
0.0 |
| Sugar |
14.8g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
13.0g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
1.9g |
Very Lean Meat/Protein Exchanges |
0.2 |
| Mono-unsaturated Fat |
6.8g |
Fat Exchanges |
2.2 |
| Poly-unsaturated Fat |
4.3g |
| % Calories from Fat |
62% |
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| Cholesterol |
0.0mg |
| Sodium |
45.4mg |
| Vitamins |
Minerals |
| Vitamin A |
1000.0IU |
Calcium |
34.1mg |
| Thiamin (B1) |
0.9mg |
Copper |
0.8mg |
| Riboflavin (B2) |
0.6mg |
Iron |
0.9mg |
| Niacin (B3) |
1.4mg |
Magnesium |
33.9mg |
| Vitamin B6 |
0.5mg |
Manganese |
0.8mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
79.5mg |
| Vitamin C |
12.2mg |
Potassium |
402.0mg |
| Vitamin E |
2.5IU |
Selenium |
2.9mcg |
| Folate |
18.8mcg |
Sodium |
45.4mg |
| Pantothenic Acid |
0.7mg |
Zinc |
0.8mg |
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