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Apple lettuce salad

May 29, 2020

Recipe

This apple and lettuce salad will remind you of apple pie — without the calories and fat.

Serves 4

To boost flavor and nutritional value, use a mixture of greens for this salad, such as endive, radicchio, arugula and kale.

Mix the apple juice, lemon juice, oil, brown sugar, mustard and apple pie spice in a large salad bowl. Add the apple and toss to coat. Add the salad greens and toss to mix just before serving.

1/4 cup unsweetened apple juice
2 tablespoons lemon juice
1 tablespoon canola oil
2 1/4 teaspoons brown sugar
1/2 teaspoon Dijon mustard
1/4 teaspoon apple pie spice
1 medium red apple, chopped
8 cups mixed salad greens

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils 1 Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) 1 Fruits Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1 Fats 1 Fruits Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 124 Calories 20 g Total carbohydrate 0 mg Cholesterol 3 g Dietary fiber 2 g Monounsaturated fat Potassium 2 g Protein Trace Saturated fat 2 cups lettuce and 1/4 cup apple mix Serving size 44 mg Sodium 4 g Total fat