ROCKY MOUNTAIN SALAD

[Johnka]

ROCKY MOUNTAIN SALAD

Recipe Servings: 1.0
Calories/Serving: 482
PCF Ratio: 21-21-59

Recipe Ingredient Listing:

Favorites Name: SPINACH, BABY
Favorites Comment: Organic
Serving Size: 3 1/2 cups

Favorites Name: OLIVE OIL, EXTRA VIRGIN
Serving Size: 1 tbsp

Favorites Name: BALSAMIC VINEGAR
Favorites Comment: Organic
Serving Size: 1 tbsp

Food Name: OREGANO, DRIED, LEAVES
Serving Size: 1 tsp

Food Name: BASIL, DRIED, LEAVES
Serving Size: 1 tsp

Food Name: CELERY, RAW
Description: 7.5'' - 8'' long stalk
Serving Size: 1 medium-stalk

Food Name: CELERY SEED
Serving Size: .15 tsp

Favorites Name: ZUCCHINI W/SKIN, RAW
Favorites Comment: Summer squash
Serving Size: 5 slices

Favorites Name: AVOCADO, CALIFORNIA, RAW
Favorites Comment: w/o skin & seeds
Serving Size: .5 fruit

Favorites Name: COTTAGE CHEESE, 4% MF
Favorites Comment: large curd
Serving Size: 3 tbsp

Favorites Name: TOMATO, RED, RIPE, RAW
Favorites Comment: year round avg (2.4'' dia)
Serving Size: .5 whole

Food Name: HAM STEAK, UNHEATED
Description: no bone, extra lean
Serving Size: 3 oz

Preparation Instructions:
Slice the tomato into wedges, slice and chop the remaining ingredients, and mix everything together in a large bowl, leaving the cottage cheese as a side.

Recipe Nutrient Analysis:

Nutrient Single Serving Total Recipe
Calories 481.92 481.92
Food Energy (kj) 2016.35 2016.35
Protein (g) 26.37 26.37
Carbohydrates (g) 26.55 26.55
Starch (g)* 0.10 0.10
Sugars (g)* 4.97 4.97
Glucose (g)* 1.25 1.25
Fructose (g)* 1.38 1.38
Galactose (g)* 0.34 0.34
Sucrose (g)* 0.12 0.12
Dietary Fiber (g) 12.36 12.36
Est. Net Carbs (g) 14.19 14.19
Fat (g) 33.27 33.27
Saturated Fat (g) 6.24 6.24
Monounsaturated Fat (g)* 21.02 21.02
Polyunsaturated Fat (g)* 3.44 3.44
Omega-3 (g)* 0.22 0.22
Omega-6 (g)* 1.92 1.92
Cholesterol (mg) 47.65 47.65
Ash (g)* 5.83 5.83
Water (g)* 252.16 252.16
Phytosterols (mg)* 8.54 8.54
Stigmasterol (mg)* 1.73 1.73
Campesterol (mg)* 4.32 4.32
Beta-sitosterol (mg)* 65.74 65.74
Vit-A (mcg_RAE)* 45.66 45.66
Carotene, beta (mcg)* 506.49 506.49
Carotene, alpha (mcg)* 66.72 66.72
Cryptoxanthin, beta (mcg)* 24.52 24.52
Lycopene (mcg)* 1173.47 1173.47
Lutein+zeaxanthin (mcg)* 1472.13 1472.13
Vit-A IU 3994.58 3994.58
Vit-B1 Thiamine (mg)* 0.80 0.80
Vit-B2 Riboflavin (mg)* 0.40 0.40
Vit-B3 Niacin (mg)* 6.73 6.73
Vit-B5 Pantothenic Acid (mg)* 2.01 2.01
Vit-B6 Pyridoxine (mg)* 0.77 0.77
Total Folate (mcg)* 120.65 120.65
Folate, Food (mcg)* 120.65 120.65
Folate, DFE (mcg_DFE)* 120.65 120.65
Vit-B12 Cyanocobalami (mcg)* 0.67 0.67
Vit-C (mg) 55.10 55.10
Tocopherol, Alpha (mg)* 2.36 2.36
Tocopherol, Beta (mg)* 0.04 0.04
Tocopherol, Gamma (mg)* 0.34 0.34
Tocopherol, Delta (mg)* 0.02 0.02
Vit-E (IU)* 2.30 2.30
Vit-K (mcg)* 53.83 53.83
Calcium (mg) 334.72 334.72
Magnesium (mg)* 66.04 66.04
Phosphorus (mg)* 314.24 314.24
Potassium (mg)* 1101.42 1101.42
Sodium (mg) 1435.05 1435.05
Copper (mg)* 0.31 0.31
Iron (mg) 5.33 5.33
Manganese (mg)* 0.43 0.43
Selenium (mcg)* 13.90 13.90
Zinc (mg)* 2.69 2.69

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.