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
Time
Prep Time:
10 minutes
Total Time:
10 minutes
Cost
Total Cost:
Cost per Serving:
$3.82
Ingredients
Serving(s)
Dressing
- 1/4 cup Plain nonfat greek yogurt
- 1 tbsp Powdered peanut butter
- 1 tbsp Balsamic vinegar
- 1 tsp Low sodium soy sauce
- 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, PB2, 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 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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Servings: 1
Calories: 392
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Total Fat: 15.3g (20 %)
Saturated Fat: 3.4g (17 %)
Polyunsaturated Fat: 0.9g
Monounsaturated Fat: 0.9g
Cholesterol: 57mg (19 %)
Sodium: 744mg (32 %)
Total Carbohydrate: 27.0g (10 %)
Fiber: 8.7g (31 %)
Net Carbs: 18.3g
Total Sugar: 14.2g
Added Sugar: 0.5g (1%)
Protein: 40.9g (82 %)
Total Fat: 15.3g (20 %)
Saturated Fat: 3.4g (17 %)
Polyunsaturated Fat: 0.9g
Monounsaturated Fat: 0.9g
Cholesterol: 57mg (19 %)
Sodium: 744mg (32 %)
Total Carbohydrate: 27.0g (10 %)
Fiber: 8.7g (31 %)
Net Carbs: 18.3g
Total Sugar: 14.2g
Added Sugar: 0.5g (1%)
Protein: 40.9g (82 %)
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Vitamin B12: 3.56mcg (148 %)
Vitamin D: 1.42mcg (7 %)
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Calcium: 298mg (23 %)
Iron: 6.25mg (35 %)
Magnesium: 125mg (30 %)
Potassium: 1491mg (32 %)
------------------------------------------Vitamin B12: 3.56mcg (148 %)
Vitamin D: 1.42mcg (7 %)
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Calcium: 298mg (23 %)
Iron: 6.25mg (35 %)
Magnesium: 125mg (30 %)
Potassium: 1491mg (32 %)
Glycemic Index:
28.9
Glycemic Load:
8.0
Sources of Inspiration