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Recipe: Apple and Wheat Germ Salad
Servings: 4
Preparation Time: 15 min.
Cooking Time: 5 min.
 
Ingredients:
  • 3 Tbs. wheat germ
  • 3/4 cup orange juice
  • 4 Rome apple, cored and diced
  • 1/4 cup chopped walnuts
  • 2 Tbs. slivered almonds
  • 1 orange, peeled, white pith removed and cut into segments
  • 2 Tbs. orange zest
  • 1-1/4 cups plain yogurt
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Combine wheat germ and orange juice in a small bowl. Cover and refrigerate 50 minutes. Place apples in a steamer basket over boiling water. Cover pan and steam about 5 minutes or until tender. Transfer apples to blender or food processor and puree. Let cool. Combine all ingredients, except yogurt, in a bowl. Gently stir to blend. Serve at room temperature or chilled over yogurt.
 
Per Serving: calories 259, fat 11.2g, calories from fat 39%, protein 7.4g, cholesterol 9.7mg, dietary fiber 6.6g

Nutrients Exchanges
Calories 259 Milk Exchanges 0.3
Protein 7.4g Vegetable Exchanges 0.0
Carbohydrates 40.3g Fruit Exchanges 2.1
Dietary Fiber 6.6g Bread Exchanges 0.2
Sugar 29.6g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 11.2g Lean Meat Exchanges 0.1
Saturated Fat 3.1g Very Lean Meat/Protein Exchanges 0.2
Mono-unsaturated Fat 3.5g Fat Exchanges 1.7
Poly-unsaturated Fat 4.5g
% Calories from Fat 39%    
Cholesterol 9.7mg
Sodium 36.6mg
Vitamins Minerals
Vitamin A 50.3IU Calcium 146.6mg
Thiamin (B1) 1.2mg Copper 1.8mg
Riboflavin (B2) 0.7mg Iron 1.6mg
Niacin (B3) 2.7mg Magnesium 53.3mg
Vitamin B6 1.4mg Manganese 1.6mg
Vitamin B12 0.3mcg Phosphorus 153.7mg
Vitamin C 54.1mg Potassium 552.2mg
Vitamin E 2.8IU Selenium 3.4mcg
Folate 42.4mcg Sodium 36.6mg
Pantothenic Acid 1.5mg Zinc 1.9mg