Salad with Pineapple, Nuts, and Raisins
This dish is overflowing with fresh veggies and fun flavors. Pineapple adds extra tang.
- Yield
- 4 servings
- Serving size
- 1 cup prepared salad, 1/4 of recipe
- Rating
- 3.38 of 5 (86 ratings)
Food groups
- Fruit: 1/4 cups
- Protein Foods: 1/2 ounces
- Vegetables: 1/2 cups
Ingredients
- 2 cups mixed salad greens
- 1 cup vegetables, chopped (tomatoes, cucumbers, carrots, green beans)
- 1 cup canned pineapple chunks (in juice), drained (or fresh orange segments)
- 1 1/2 teaspoons white vinegar
- 1/16 cup orange juice (1 tablespoon)
- 1/4 cup fat-free fruit-flavored yogurt
- 2 tablespoons nuts, chopped
- 2 tablespoons raisins (or dried cranberries)
Directions
- Wash hands with soap and water.
- Put mixed salad greens on a large platter or in a salad bowl.
- In a large bowl, mix chopped vegetables and pineapple or orange segments.
- Spoon onto the mixed greens.
- Mix vinegar, orange juice, and yogurt in a small bowl and pour dressing over salad greens and vegetables.
- Top with nuts and raisins.
- Serve.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 98.02 |
| Total Fat | 2.69 g |
| Saturated Fat | 0.38 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0.31 mg |
| Carbohydrates | 17.33 g |
| Dietary Fiber | 1.83 g |
| Total Sugars | 13.96 g |
| Added Sugars included | 1 g |
| Protein | 2.76 g |
| Calcium | 56 mg |
| Potassium | 360 mg |
| Sodium | 38.26 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 35 mg |
| Phosphorus | 64 mg |
| Selenium | 4 mg |
| Zinc | 0 mg |
| Vitamin A | 62 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 15 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 38 mcg |
| Folate | 25 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 13 mg |
Notes
Tomatoes used in nutrition and cost analysis for vegetables.
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Source
Recipe by: California 5 A Day, It’s So Easy, Adapted from Oprah's Outtasight Salad — Contra Costa Health Services
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/salad-pineapple-nuts-and-raisins. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.