Power Salad

Vegetarian
Gluten Free
Health score
15%
Power Salad
52 min.
10
187kcal

Suggestions

Ingredients

  • 0.5 cup yogurt plain fat-free
  • pounds apples i use 2 granny smith apples cut into 1/2-inch cubes ( 4 medium)
  • tablespoons juice of lime fresh
  • tablespoons mayonnaise reduced-fat
  • tablespoons splenda® no calorie sweetener 
  • tablespoons raisins 
  • 0.3 teaspoon salt 
  • 2.3 pounds sweet potatoes and into peeled cut into 1/2-inch cubes ( 4 medium)
  • 0.3 cup walnut pieces chopped

Equipment

  • bowl
  • frying pan
  • dutch oven
  • colander
  • steamer basket

Directions

  1. Heat nuts in a small nonstick skillet over medium-low heat, stirring often, 8 to 10 minutes or until lightly toasted and fragrant.
  2. Arrange sweet potatoes in a steamer basket or stainless-steel colander in a 4- to 6-qt. Dutch oven over boiling water. Cover and steam 16 to 17 minutes or until potatoes are fork tender. Plunge potatoes into ice water to stop the cooking process; drain.
  3. Place apples in large bowl.
  4. Sprinkle with lime juice and no-calorie sweetener; toss gently to coat. Stir in sweet potatoes, raisins, salt, and 3 Tbsp. walnuts.
  5. Stir together yogurt and mayonnaise.
  6. Add yogurt mixture to sweet potato mixture, tossing gently to coat.
  7. Sprinkle with remaining 1 Tbsp. walnuts. Cover and chill 2 to 12 hours.
  8. Note: For testing purposes only, we used Splenda No Calorie Sweetener.

Nutrition Facts

Calories187kcal
Protein6.35%
Fat14.15%
Carbs79.5%

Properties

Glycemic Index
21.88
Glycemic Load
15.65
Inflammation Score
-10
Nutrition Score
11.957391350166%

Flavonoids

Cyanidin
1.5mg
Peonidin
0.02mg
Catechin
1.18mg
Epigallocatechin
0.24mg
Epicatechin
6.83mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.17mg
Eriodictyol
0.07mg
Hesperetin
0.27mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.13mg
Kaempferol
0.14mg
Myricetin
0.03mg
Quercetin
3.66mg

Nutrients percent of daily need

Calories:187.02kcal
9.35%
Fat:3.09g
4.76%
Saturated Fat:0.39g
2.44%
Carbohydrates:39.11g
13.04%
Net Carbohydrates:33.36g
12.13%
Sugar:15.4g
17.11%
Cholesterol:0.92mg
0.31%
Sodium:160.72mg
6.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.13g
6.25%
Vitamin A:14533.88IU
290.68%
Fiber:5.75g
23.01%
Manganese:0.41mg
20.43%
Potassium:527.11mg
15.06%
Vitamin B6:0.28mg
14.12%
Copper:0.24mg
12.11%
Vitamin B5:0.98mg
9.75%
Magnesium:38.67mg
9.67%
Vitamin C:7.91mg
9.59%
Phosphorus:91.72mg
9.17%
Vitamin B1:0.12mg
7.8%
Vitamin B2:0.13mg
7.5%
Calcium:65.27mg
6.53%
Vitamin K:6.21µg
5.91%
Iron:0.95mg
5.3%
Folate:18.89µg
4.72%
Vitamin B3:0.75mg
3.77%
Zinc:0.57mg
3.77%
Vitamin E:0.55mg
3.65%
Selenium:1.34µg
1.91%
Vitamin B12:0.07µg
1.25%
Source:My Recipes