Grape and Cashew Salad Sandwich
The creamy and tangy goodness of low-fat cottage cheese is the perfect balance to sweet grapes and cashews. Enjoy this salad as a sandwich filling or on a bed of lettuce.
- Yield
- 4 Servings
- Serving size
- 1 sandwich
- Rating
- 3.87 of 5 (136 ratings)
Food groups
- Dairy: 1/4 cups
- Fruit: 1/2 cups
- Grains: 2 1/2 ounces
- Protein Foods: 1 1/2 ounces
- Vegetables: 1/4 cups
Ingredients
- 3/4 cup dry roasted unsalted cashews, coarsely chopped
- 1 cup low-fat cottage cheese
- 1 1/2 cups red grapes, quartered
- 1 celery stalk, chopped
- ground black pepper to taste
- 2 tablespoons fresh parsley, chopped
- 8 lettuce leaves
- 8 slices whole-grain bread
Directions
- In a medium bowl, mix cottage cheese, grapes, celery, cashews, parsley, and ground black pepper.
- Toast bread and build sandwiches following steps 3 and 4.
- Spread 1/4 salad mix on 4 of the bread slices.
- Add two lettuce leaves to each sandwich; top with 2nd bread slice.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 414.53 |
| Total Fat | 15.71 g |
| Saturated Fat | 3.54 g |
| Monounsaturated Fat | 7 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 6.78 mg |
| Carbohydrates | 52.15 g |
| Dietary Fiber | 5.9 g |
| Total Sugars | 15.62 g |
| Added Sugars included | 3 g |
| Protein | 19.42 g |
| Calcium | 204 mg |
| Potassium | 555 mg |
| Sodium | 523.44 mg |
| Copper | 1 mg |
| Iron | 4 mg |
| Magnesium | 130 mg |
| Phosphorus | 371 mg |
| Selenium | 30 mg |
| Zinc | 3 mg |
| Vitamin A | 111 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 5 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 79 mcg |
| Folate | 66 mcg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.4 mg |
| Niacin | 4 mg |
| Choline | 49 mg |
Notes
Serving Suggestions: Serve with a side of raw baby carrots and 1 cup of sparkling water with a lemon wedge.
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Source
Recipe by: Produce for Better Health Foundation
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/grape-and-cashew-salad-sandwich. Federal works are public domain in the United States.