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Fresh Lunch Salad

Makes 1 serving

Preparation Time: 15 min

2009 Kids Recipe Challenge winning recipe – 3rd place!

Ingredients

1 cup chopped red or green leaf lettuce 250 mL
1  small carrot, shredded 1 
¼ cup diced tomatoes 50 mL
¼ quarter of a red or green pepper, diced ¼
1/8 1/8th of a small red onion, thinly sliced (optional) 1/8
1 tbsp flax seeds 15 mL
1 oz 2 thin slices lean deli turkey or chicken or cubed cheese 30 g
1  1 hard cooked egg, quartered 1 
1/3 cup homemade or store bought croutons 75 mL
     
  Homemade Vinaigrette  
1 tsp vegetable or olive oil 5 mL
2 tsp cider vinegar 10 mL
¼ tsp mustard 1 mL
  Pinch each salt and pepper  
With a combination of fresh greens, vegetables, meat and cheeses packing a lunch salad is a great meal and very colourful too. Serve with a soy chocolate beverage and apple slices.

Instructions

Step 1
In a bowl, toss together lettuce, carrot, tomatoes, pepper, onion and flax seeds. Top with turkey, egg and croutons; set aside.

Step 2
Homemade vinaigrette: In small bowl, whisk together oil, vinegar, mustard, salt and pepper. Pour over salad and toss to combine before serving. You can substitute a low fat salad dressing for the homemade vinaigrette.

Tips

Pack the salad and vinaigrette in separate containers if taking to school for lunch.
To make croutons: Cut a piece of whole grain bread into small cubes and toast in 200 C (400 F) toaster oven for about 5 minutes or until golden and crisp. Let cool completely.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 329
Fat / Lipides 17 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 435 mg
Carbohydrates / Glucides 28 g
Fiber / Fibres 8 g
Sugars / Sucres
Protein Protéines 19 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Contributor
Daniella, from Dalkeith, likes this salad because, “It’s colourful, healthy and crunchy.  It’s a meal in one bowl”. 
Recipe courtesy of EatRight Ontario at www.eatrightontario.ca. 

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