Massive Restaurant Salad for 1

Name: Massive Restaurant Salad for 1
Prep time: 10 min
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 1/4 cup (60 g) plain nonfat greek yogurt, or nonfat cottage cheese; 1 tbsp (6 g) PB2; 1 tbsp (15 g) balsamic vinegar; 1 tsp (5 g) low sodium soy sauce; 1/4 tsp garlic powder; 1/4 tsp onion powder; 1/4 tsp black pepper; 1 tbsp (15 g) water, to thin out, add more if needed; 4 oz (113g) head romaine lettuce; 2 oz (56 g) raw spinach, about 2 handfuls; 1 roma tomato (100 g), medium dice; 1 red bell pepper (120 g), medium dice; 1/2 oz (14 g) feta cheese, crumbled; 1/2 oz (14 g) chopped walnuts, or other nuts; 5 oz can albacore tuna in water, drained

5 steps

Prep:10min

Anyone who says a salad can't be filling or a great meal has obviously never had a good salad. A giant salad at a restaurant, topped with a lean protein and amazing toppings is my go to order, with dressing on the side. It's usually cheap, healthy, filling, and delicious. Just like a sandwich, a salad is simply a base for hundreds of different flavors. Don't just stick with a sad bowl of wet iceberg lettuce and store bought ranch dressing

Updated at: Thu, 18 Apr 2024 20:45:07 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories377.6 kcal (19%)

Total Fat15.3 g (22%)

Carbs27.2 g (10%)

Sugars13.6 g (15%)

Protein37.4 g (75%)

Sodium683.2 mg (34%)

Fiber8 g (28%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

Instructions

Step 1

In a medium glass, mix together the dressing - yogurt, PB2, balsamic, soy sauce, garlic, onion, and black pepper. Nonfat cottage cheese will also work in place of yogurt. Season with salt to taste, and thin out with some water. You want the dressing to be pourable but not too liquidy, like a creamy ceasar

pb 26g

balsamic vinegar15g

garlic powder¼ tsp

onion powder¼ tsp

plain nonfat greek yogurt¼ cup

black pepper¼ tsp

low sodium soy sauce5g

water15g

Step 2

Next, chop up the vegetables. Add the spinach and thinly sliced lettuce to a strainer, and wash under cold water for about 30 seconds. Drain, and add as the base to a large bowl

romaine lettuce113g

raw spinach56g

Step 3

Cut the tomatoes pepper into a medium dice. Add over the greens to the side of the bowl. Add the crumbled feta and chopped nuts to the center

roma tomato100g

red bell pepper120g

feta cheese14g

walnuts14g

Step 4

For the protein source, to keep this cheap and easy for a lunch, I've opted for a drained and rinsed can of tuna (canned in water). It's cheap, low in fat, high in protein, and super easy. Other great protein sources are shredded chicken or ground meat