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Rainbow Chopped Salad

:  March/April 2007, The EatingWell Diet (2007)

Your rating: None Average: 4 (33 votes)

Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.


Rainbow Chopped Salad Recipe

Makes: 4 servings, generous 1 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

Orange-Oregano Dressing

  • 1/2 teaspoon orange zest
  • 1/2 cup orange juice, preferably freshly squeezed
  • 1/4 cup cider vinegar
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons fresh oregano, chopped, or 3/4 teaspoon dried
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper

Salad

  • 1 1/2 cups bell peppers, chopped
  • 1 1/2 cups broccoli florets, chopped
  • 1 cup shredded carrots
  • 1/2 cup radishes, diced
  • 1 tablespoon red onion, minced
  • 1/2 cup Orange-Oregano Dressing

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Preparation

  1. To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
  2. To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate dressing for up to 1 week.

Nutrition

Per serving: 52 calories; 1 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 2 g protein; 3 g fiber; 111 mg sodium; 350 mg potassium.

Nutrition Bonus: Vitamin C (173% daily value), Vitamin A (143% dv)

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable, 1/2 fat


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Recipe Categories

Holiday
July 4th
Labor Day
Memorial Day
Father's Day
Health & Diet Considerations
Gluten free
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Style/Theme
Quick (total 30 min. or less)
Vegan
Vegetarian
Ease of Preparation
Easy
Total Time
15 minutes or less
Servings
4
Type of Dish
Salad, side/appetizer
Preparation/ Technique
No-cook
Ethnic/Regional
American
Meal/Course
Appetizers
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The EatingWell Diet (2007)
March/April 2007
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