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Healthy Chef's Salad with Walnuts and French Dressing
This salad is limited only by your imagination. Use it as a base but mix and match your favorite vegetables. If you'd rather, substitute chicken breast for they turkey.
Healthy Chef's Salad with Walnuts and French Dressing Prep and Cook Time: 15 minutes

Ingredients:
  • 4 cups mixed salad greens
  • 4 oz sliced turkey breast
  • 4 oz low-fat cheddar cheese
  • 1/4 cup cucumbers, sliced
  • 1/4 cup fresh ripe tomato, diced
  • 1/4 cup celery, diced
  • 3 TBS walnuts, chopped
  • 1 TBS French Dressing
  • French Dressing
  • 1/2 cup extra virgin olive oil
  • 1 TBS onion, chopped fine
  • 4-1/2 tsp red wine vinegar
  • 2 tsp tomato paste
  • 1 tsp mustard powder
  • 2 TBS honey
  • 1 tsp paprika
  • 1/2 tsp celery seeds
  • salt and pepper to taste

Directions: Salad

  1. Place greens on a plate and top with the rest of ingredients.
  2. Top with dressing.
French Dressing
  1. In a blender, blend all ingredients, except olive oil and salt and pepper until smooth.
  2. With blender running, slowly pour in the olive oil until emulsified.
  3. Season to taste with salt and pepper.
Serves 1

From page 144 of The World's Healthiest Foods book.

Nutritional Profile

Healthy Chef's Salad with Walnuts and French Dressing
1.00 serving
(604.85 grams)
Calories: 585

NutrientDRI/DV

 vitamin C152%


 protein139%

 manganese110%




 folate80%

 copper71%


 calcium65%


 zinc56%







 iron34%


 fiber33%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Healthy Chef's Salad with Walnuts and French Dressing is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Healthy Chef's Salad with Walnuts and French Dressing
1.00 serving
604.85 grams
Calories: 585

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin C114.00 mg1524.7excellent
phosphorus981.07 mg1404.3excellent
protein69.62 g1394.3excellent
manganese2.19 mg1103.4excellent
selenium54.16 mcg983.0excellent
omega-3 fats2.36 g983.0excellent
vitamin A821.47 mcg RAE912.8excellent
folate318.96 mcg802.5excellent
copper0.64 mg712.2very good
vitamin B61.12 mg662.0very good
calcium654.18 mg652.0very good
vitamin B39.83 mg611.9very good
zinc6.21 mg561.7very good
vitamin B20.71 mg551.7very good
potassium1511.46 mg431.3good
vitamin B120.98 mcg411.3good
pantothenic acid2.04 mg411.3good
magnesium153.53 mg381.2good
molybdenum15.91 mcg351.1good
iron6.08 mg341.0good
vitamin B10.40 mg331.0good
fiber8.16 g331.0good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Healthy Chef's Salad with Walnuts and French Dressing

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