Sumptuous Summer Salad

Ingredients:

  • 1 cup chopped zucchini
  • 1 cup fresh, canned, or frozen kernel corn
  • 1 cup chopped, seeded tomatoes
  • 1 cup fresh or frozen peas
  • ¼ cup sliced green onions
  • 2 cups cooked rice, quinoa, bulgur, or millet
  • ¼ cup chopped fresh basil or 1 Tablespoon dried basil
  • ¼ cup low-fat vinaigrette salad dressing
  • 6 large butter or leaf lettuce leaves

Directions:

  1. Wash hands with soap and warm water. Wash fresh vegetables before preparing.
  2. Combine all ingredients except lettuce in a large bowl.
  3. Mix well and let sit for at least ½ hour.
  4. Serve chilled on lettuce leaves.

Nutrition Facts (Per Serving):

Calories, 138; Carbohydrate, 27 g; Protein, 4 g; Total Fat, 1 g; Saturated fat, 0 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 3 g; Total Sugars, 5 g; Sodium, 118 mg; Calcium, 35 mg; Folate, 57 mcg; Iron, 2 mg; Percent of Calories from Fat, 33%.

Makes 6 servings, approximately 1 cup each.

The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

https://www.azhealthzone.org/recipes

Sumptuous Summer Salad

Rate this Recipe
Sumptuous Summer Salad
Dinner
Lunch
5.00 Rating

Ingredients

  • 1 cup chopped zucchini
  • 1 cup fresh, canned, or frozen kernel corn
  • 1 cup chopped, seeded tomatoes
  • 1 cup fresh or frozen peas
  • ¼ cup sliced green onions
  • 2 cups cooked rice, quinoa, bulgur, or millet
  • ¼ cup chopped fresh basil or 1 Tablespoon dried basil
  • ¼ cup low-fat vinaigrette salad dressing
  • 6 large butter or leaf lettuce leaves

Directions

  1. Wash hands with soap and warm water. Wash fresh vegetables before preparing.
  2. Combine all ingredients except lettuce in a large bowl.
  3. Mix well and let sit for at least ½ hour.
  4. Serve chilled on lettuce leaves.

Nutrition Facts (Per Serving)

Calories, 138; Carbohydrate, 27 g; Protein, 4 g; Total Fat, 1 g; Saturated fat, 0 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 3 g; Total Sugars, 5 g; Sodium, 118 mg; Calcium, 35 mg; Folate, 57 mcg; Iron, 2 mg; Percent of Calories from Fat, 33%.

Makes 6 servings, approximately 1 cup each.

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