Nutritional Analysis
healthy living
Calories
Sodium
Fat
Fiber
Saturated Fat
Carbohydrates
Cholesterol
Sugars
Protein
Kathy’s
Amazing
Salad
Serves: 6
* Scatter pecans on cookie sheet and
place in a preheated 350° oven for approximately 8 minutes.
**When purchasing goat cheese that is
not crumbled, place cheese in freezer for
approximately 30 minutes before attempting to crumble. Remove from freezer, slice
and crumble cheese. Place crumbled
cheese in a two cup container with a lid.
Place in refrigerator until ready to serve.
Shake container to loosen the crumbled
cheese, this prevents the cheese from becoming too soft and creamy and allows
cheese to be evenly distributed.
Directions
Ingredients
Mix all the ingredients together except
the goat cheese. Add the goat cheese
just before serving. Toss gently with
your favorite salad dressing and serve
immediately.
2 heads Romaine lettuce, washed,
drained and torn
½ bunch green onions, chopped
2 Tbsp toasted pecans, roughly
chopped*
This salad is beyond excellent when
served with Rice Wine Vinaigrette (see
recipe on this page).
1 cup fresh strawberries, sliced
½ cup mandarin oranges, packed in
light syrup, drained
¼ cup Craisins (dried cranberries)
150
92mg
9g
6g
3g
17g
11 mg
10g
7g
3 oz. goat cheese, crumbled**
RICE WINE VINAIGRETTE
Serves: 10
Serving size: 1 Tbsp
Ingredients
¼ cup rice wine vinegar
1 Tbsp. lemon juice
1 Tbsp water
3 pkg. Splenda
1 Tbsp. garlic, minced
2 Tbsp. dried parsley
1 Tbsp Good Seasons Dry Italian
Dressing Mix, (half the package)
3 Tbsp. olive oil
Pepper (to taste)
Directions
Combine all the ingredients except oil.
Whisk oil into vinaigrette. Refrigerate until
needed. Shake or whisk before serving.
Add dressing to salad and toss.
FIVE DAYS TO
Longer
Better
COOPER WELLNESS
™
SCIENCE BASED. TRUSTED RESOURCE.
nutrition and eating • healthy living workshops • exercise and activity
A healthier, brighter future starts with Cooper Wellness.
12230 Preston Road | Dallas, Texas 75230
972.386.4777 | 800.444.5192 | cooperwellness.com
24 NORTH TEXAS DENTISTRY | www.northtexasdentistry.com
Nutritional Analysis
Calories
Cholesterol
Fat
Sodium
Saturated Fat
Carbohydrate
Trans Fat
Sugars
Exchanges: 1fat (FT)
44
0mg
4g
130 mg
1g
1g
0g
1g
Recipe provided by
Kathy Duran-Thal, R.D.,
Director of Nutrition
Cooper Wellness Program,
A Cooper Aerobics Company