Composed Vegetable Salad
- 6 Servings
- 140 Calories per Serving
A refreshing addition to any summer meal.
Ingredient List
- 1 cup from 1 tub Mountain High™ Original Plain Whole Milk Yoghurt
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon chopped fresh dill weed
- 1/4 teaspoon salt
- 1 1/2 cups seeded, chopped, peeled if desired cucumber
- 1 medium sweet white onion, thinly sliced and separated into rings
- 4 cups lettuce leaves
- 2 large tomatoes, sliced
- 2 avocados, sliced
Preparation
- In medium bowl, combine yoghurt, lemon juice, dill, and salt until well blended. Add cucumber and onion. Stir to coat evenly.
- Cover and chill 2 hours to blend flavors. Spoon over lettuce, tomato, and avocado arranged on a platter or individual plates. Cover and refrigerate any leftover dressing.
Tips
- Feel free to use Mountain High™ Plain Low Fat Yoghurt or Mountain High™ Plain Fat Free Yoghurt instead of Mountain High™ Original Plain Whole Milk Yoghurt, if you'd like.
Nutrition Information
Servings: 6
Serving size: 1 Serving
Amount per serving (Calories ): 140
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 8g | 13% |
| Saturated Fat | 1&½g | 8% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 5mg | 2% |
| Sodium | 140mg | 6% |
| Total Carbohydrate | 13g | 4% |
| Dietary Fiber | 5g | 19% |
| Soluble Fiber | 1g | % Value not available |
| Sugars | 5g | % Value not available |
| Protein | 4g | % Value not available |
| Vitamin D | Value not available | 0% |
| Vitamin E | Value not available | 6% |
| Calcium | Value not available | 8% |
| Iron | Value not available | 4% |
| Potassium | 590mg | 17% |
| Thiamin | Value not available | 6% |
| Riboflavin | Value not available | 6% |
| Niacin | Value not available | 6% |
| Vitamin B6 | Value not available | 10% |
| Vitamin B12 | Value not available | 0% |
| Pantothenic Acid | Value not available | 8% |
| Phosphorus | Value not available | 6% |
| Magnesium | Value not available | 8% |
| Zinc | Value not available | 4% |
| Manganese | Value not available | 10% |
| Selenium | Value not available | 0% |
| Copper | Value not available | 8% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch ½,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 1,
- Very Lean Meat 0,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat 1&½,
- Fruits ¼c,
- Vegetables 1c,
- Grains 0oz-eq,
- Meat & Beans 0oz-eq,
- Dairy 0c,
- Fats & Oils 0tsp
Carbohydrate Choice
- Choices per serving1
