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Garden Waldorf Salad

Garden Waldorf Salad

37 Ratings
37 Ratings
Recipe Image
MyPlate Kitchen
Makes: 4 servings
Total Cost: $$$$

Try a new twist on this Waldorf Salad. Broccoli, cauliflower, carrots, and peanuts make this a fresh variation of an old classic.

Ingredients

  • 3 cups broccoli florets
  • 1 cup carrot (grated)
  • 1 1/2 cups cauliflower (sliced)
  • 1 cup apple (chopped)
  • 1/2 cup green onion (chopped)
  • 1 cup yogurt, non-fat vanilla
  • 1/4 cup peanuts

Directions

1. Toss all ingredients together in a large mixing bowl.

2. Refrigerate until ready to serve, up to 6 hours.

3. Serve chilled.

Notes

This recipe looks great served in a small footed bowl or an elegant dessert plate.

Source: Dorothy C. Lee, CFCS and Linda K. Bowman, RD/LD/N
University of Florida, IFAS Extension, Cooking Healthy with Diabetes

Nutrition Information

Serving Size: 1 1/2 cups (230g)
Nutrients Amount
Total Calories 165
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 122 mg
Carbohydrates 23 g
Dietary Fiber 5 g
Total Sugars 15 g
Added Sugars included 4 g
Protein 8 g
Vitamin D 0 mcg
Calcium 165 mg
Iron 1 mg
Potassium 646 mg
N/A - data is not available
Nutrients Amount
Total Calories 165
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 3 mg
Carbohydrates 23 g
Dietary Fiber 5 g
Total Sugars 15 g
Added Sugars included 4 g
Protein 8 g
Minerals
Calcium 165 mg
Potassium 646 mg
Sodium 122 mg
Copper 129 mcg
Iron 1 mg
Magnesium 50 mg
Phosphorus 189 mg
Selenium 5 mcg
Zinc 1 mg
Vitamins
Vitamin A 298 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0.3 mcg
Vitamin C 72 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 91 mcg
Folate 87 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.3 mg
Niacin 2 mg
Choline 45 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Fruits 1/4 cups
Vegetables 1 1/2 cups
Protein Foods 1/2 ounces
Dairy 1/4 cups

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025