Power Salad

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

Suggestions

Looking for a delicious and nutritious vegetarian option that's perfect as a side dish, antipasti, starter, or snack? Look no further than our Power Salad! This gluten-free recipe is not only easy to make, but it's also packed with flavors and nutrients that will leave you feeling satisfied and energized.

With a base of sweet, tender sweet potatoes and crisp, juicy Granny Smith apples, this salad is the perfect balance of sweet and savory. The addition of plump raisins and toasted walnuts adds a delightful crunch and extra layer of flavor. But what really sets this salad apart is the dressing - a zesty combination of plain fat-free yogurt and reduced-fat mayonnaise, lightly sweetened with no-calorie sweetener and brightened up with fresh lime juice.

This Power Salad is the perfect dish for any occasion, whether you're hosting a dinner party, looking for a healthy snack, or just want to add some color to your plate. Plus, it's versatile - feel free to add your favorite veggies or protein for a heartier meal. Give it a try and see for yourself why it's a favorite among cooking enthusiasts!

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