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Recipe: Spinach Salad with Blue Cheese
Servings: 4
Preparation Time: 10 min.
Cooking Time: 0 min.
 
Ingredients:
  • 1 Lbs. spinach leaves\raw, washed and torn into pieces, tough stems discarded
  • 2 apple\raw, cored and diced
  • 1/4 cup blue cheese\grated, crumbled
  • 1/4 cup pitted dates, chopped
  • 2 Tbs. white wine vinegar
  • 2 Tbs. dry white wine or vegetable stock
  • 1 Tbs. lemon juice
  • 1 Tbs. Dijon mustard
  • 1 Tbs. shallots, minced
  • 1 Tbs. virgin olive oil
  • 1/4 tsp. salt (optional), or to taste
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Combine first 4 ingredients in a salad bowl. Combine remaining ingredients and pepper to taste in a jar with a tight-fitting lid. Shake vigorously. Pour dressing over salad and toss.
 
Per Serving: calories 172, fat 7.2g, calories from fat 37%, protein 5.7g, cholesterol 6.3mg, dietary fiber 6.4g

Nutrients Exchanges
Calories 172 Milk Exchanges 0.0
Protein 5.7g Vegetable Exchanges 1.2
Carbohydrates 25.6g Fruit Exchanges 1.3
Dietary Fiber 6.4g Bread Exchanges 0.0
Sugar 18.5g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 7.2g Lean Meat Exchanges 0.3
Saturated Fat 3.2g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 3.4g Fat Exchanges 1.1
Poly-unsaturated Fat 0.5g
% Calories from Fat 37%    
Cholesterol 6.3mg
Sodium 272.9mg
Vitamins Minerals
Vitamin A 984.0IU Calcium 182.5mg
Thiamin (B1) 1.3mg Copper 1.4mg
Riboflavin (B2) 0.4mg Iron 2.9mg
Niacin (B3) 1.5mg Magnesium 83.8mg
Vitamin B6 0.6mg Manganese 0.6mg
Vitamin B12 0.1mcg Phosphorus 92.9mg
Vitamin C 36.9mg Potassium 577.1mg
Vitamin E 1.2IU Selenium 1.5mcg
Folate 101.3mcg Sodium 272.9mg
Pantothenic Acid 0.8mg Zinc 0.7mg