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Garden Salad ( Low Calorie Healthy Cooking )


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Garden salad, not just for weight-watchers, but for everybody, this delicious salad also contains all the vitamins a and c needed in the full day's diet. Vitamin a is good for the eyes and a glowing complexion. Eating raw fruits and vegetables preserves both fibre and other nutrients.

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Preparation Time: 
Makes 4 servings
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Ingredients


To Be Mixed Together Into A Thousand Island Dressing
1/2 cup thick fresh low-fat curds
1 tsp mustard (rai / sarson) powder
1 tsp sugar
3 tbsp tomato ketchup
1 tsp chilli sauce
2 tsp finely chopped onions
2 tsp finely chopped capsicum
1/2 tsp finely chopped green chillies
salt to taste

Other Ingredients
2 cups apples cut into 25 mm. (1”) cubes
1 mixed fruits , peeled and separated into segments
1/4 cup capsicum cubes
1/2 cup grated carrot
2 tbsp finely chopped celery
8 to 10 lettuce leaves , torn into pieces
2 tbsp chopped raisins (kismis)

Method
  1. Combine all the ingredients together in a bowl and refrigerate to chill.
  2. Just before serving, add the thousand island dressing and toss well. Serve chilled.
Nutrient values Per Serving
EnergyProteinCarbohydrateFatFibreVitamin AVitamin CCalciumIron
138 calories 1.5 gm 32.9 gm 0.4 gm 1.0 gm 758.2 mcg 31.3 mg 82.3 mg 4.7 mg
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