Description
I've previously posted a full in-depth post as to why your salads are lame, with a guide for building the perfect salad; check out You're Doing Salad Wrong. But today, I decided to actually measure out and document the salad that I make all the time. I make this large salad base at least twice a week, and use it as the basis of many of my meals. Just add this as a base to a bowl, and top it with whatever protein, fat, and carbs you desire for a delicious and nutritious meal.
Time
Prep Time:
15 minutes
Total Time:
15 minutes
Cost
Total Cost:
Cost per Serving:
$1.28
Ingredients
Serving(s)
Veggies
- 2 heads Romaine lettuce
- 3 medium Bell pepper
- 2 medium Tomato
Cheese
- 3 oz, crumbled Feta cheese
Spices
- 2 tbsp Minced garlic
- 2 tsp Lemon pepper
- 2 tsp Garlic powder
- 2 tsp Onion powder
- 1 tsp Black pepper, ground
Instructions
Cook Mode Off: Prevents screen dimming
- Thinly slice your lettuce, and add to a salad spinner. Rinse in the sink, spin the salad, and drain out the water
- Wash your peppers and tomatoes, and cut into a medium dice. Add to the salad
- Crumble the feta cheese on top of the vegetables
- Add in your seasonings - minced garlic, lemon pepper, garlic powder, onion powder, and black pepper. Mix with tongs
Notes
- Seasoning the vegetables makes them taste way better, but it also releases their water. Store the salad in the strainer part of the salad spinner, with the strainer in the large bowl. When you go to eat the salad, just lift the strainer out of the bowl and discard the released water
Nutrition Facts
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Total Fat: 4.3g (5%
5 % of Daily Value (78 g)
)
Saturated Fat: 2.4g (12%
12 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.4g
Monounsaturated Fat: 0.8g
Cholesterol: 15mg (5%
5 % of Daily Value (300 mg)
)
Sodium: 560mg (24%
24 % of Daily Value (2300 mg)
)
Total Carbohydrate: 13.0g (5%
5 % of Daily Value (275 g)
)
Fiber: 4.4g (16%
16 % of Daily Value (28 g)
)
Net Carbs: 8.6g
Total Sugar: 5.3g
Protein: 5.2g (10%
10 % of Daily Value (50 g)
)
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------------------------------------------
Vitamin B12: 0.29mcg (12%
12 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.07mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 137mg (11%
11 % of Daily Value (1300 mg)
)
Iron: 1.65mg (9%
9 % of Daily Value (18 mg)
)
Magnesium: 33mg (8%
8 % of Daily Value (420 mg)
)
Potassium: 530mg (11%
11 % of Daily Value (4700 mg)
)
:
:
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:
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29.7
:
4.0
------------------------------------------
:
9.4
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