Kids Recipe Challenge Winning Recipe: 3rd Place!
School day lunch, grades 4-6
Daniella, from Dalkeith, likes this salad because, “It’s colourful, healthy and crunchy. It’s a meal in one bowl”.
With a combination of fresh greens, vegetables, meat and cheeses, packing a lunch salad is a great meal and very colourful too. Serve with a soy chocolate beverage and apple slices.
Preparation Time: 15 minutes
Serves: 1
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Pack the salad and vinaigrette in separate containers if taking to school for lunch.
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To make croutons: Cut a piece of whole grain bread into small cubes and toast in 200ºC (400ºF) toaster oven for about 5 minutes or until golden and crisp. Let cool completely.
Ingredients
|
Chopped red or green leaf lettuce |
1 cup (250 mL)
|
Small carrot, shredded |
1
|
Diced tomatoes |
1/4 cup (50 mL)
|
Red or green pepper, diced |
1/4
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Small red onion, thinly sliced (optional) |
1/8
|
Flax seeds |
1 Tbsp (15 mL)
|
Lean deli turkey, chicken or cubed cheese |
2 thin slices (30 g or 1 oz)
|
Hard cooked egg, quartered |
1
|
Homemade or store bought croutons |
1/3 cup (75 mL)
|
Homemade Vinaigrette |
|
Vegetable or olive oil |
1 tsp (5 mL)
|
Cider vinegar |
2 tsp (10 mL) |
Mustard |
1 mL (1/4 tsp)
|
Salt and pepper |
A pinch of each
|
Directions
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In a bowl, toss together lettuce, carrot, tomatoes, pepper, onion and flax seeds. Top with turkey, egg and croutons; set aside.
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To make the homemade vinaigrette, in small bowl, whisk together oil, vinegar, mustard, salt and pepper. Pour over salad and toss to combine before serving. You can substitute a low fat salad dressing for the homemade vinaigrette.
Nutrition Information per serving:
Calories: 329 kcal
Protein: 19 g
Fat: 17 g
Carbohydrate: 28 g
Fibre: 8 g
Sodium: 435 mg
Last Update – May 10, 2017