Turkey Pepper & Grape Salad

By Barbara Day, M.S., R.D., C.N.

Here’s an easy salad you can make for lunch or dinner. It’s got vegetables, fruit, meat and has nutty topping. The salad has lots of antioxidants, as well. You can make your own homemade vinaigrette  dressing or if you are pressed for time, you can use a purchased dressing as well.

Nutritional Information Per Serving: 209 calories, 12 grams protein, 12 grams of fat,  12 grams of CHO, 2 grams dietary fiber, 810 mg sodium.

Preparation Time:  15 minutes

Serves:  4

Ingredients

  • 8 oz del-style turkey, roast beef or ham
  • ¾ cup seedless grapes
  • ½ cup diced red or green pepper
  • ½ cup diced yellow or orange pepper
  • 2 scallions, white parts only, chopped (2 tbsp)
  • 4 cups mixed greens
  • 2 tbsp chopped walnuts or slivered almonds

Vinaigrette Dressing

  • 2 tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • ¼ tsp sugar
  • 2 ½ tbsp olive oil
  • ¼ tsp coarse sea salt
  • ¼ tsp black pepper

Instructions

In a large salad bowl add turkey, grapes, peppers and scallions & mix.  Whisk together lemon juice, mustard and sugar till well mixed. Add olive oil slowly and whisk together until the dressing is emulsified throughout. Add the salt and pepper and mix.  Tossed the mixed green with the dressing. Distribute the salad into 4 bowls or plates. Top the greens with turkey mixed.  Garnish with the walnuts before serving.  

Shopping List

  • del-style turkey, roast beef or ham
  • seedless grapes
  • diced red or green pepper
  • ½ cup diced yellow or orange pepper
  • 2 scallions
  • mixed greens
  • chopped walnuts or slivered almonds
  • fresh lemon juice
  • Dijon mustard
  • sugar
  • olive oil
  • coarse sea salt

Image from: http://www.sunset.com/garden/flowers-plants/our-favorite-mixes-00400000021771/

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.     

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