Southwest Recipe Nutrition Breakdown

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I went ahead and did the nutrient analysis for the Touch of Southwest Salad recipe from Friday's 7/27 post. The recipe makes about 10 full to overflowing 1-cup servings. Here is the nutrition breakdown for one serving of the Touch of Southwest Salad (and by the way, I am not crazy about the recipe name. I welcome any new suggestions):

Nutrition Facts for one serving:
  • -220 Calories
  • -12 grams Fat (this is due to the avocado, and why I use rice vinegar only for dressing - helps keep the fat calories down. But do keep in mind avocado fat is the "heart healthy" fat)
  • 8 grams Monounsaturated Fat
  • 2 grams Polyunsaturated Fat
  • 2 grams Saturated Fat (not too bad..)
  • 0 Cholesterol (remember, cholesterol only comes from animal foods, not any plant foods. So saying this recipe is cholesterol-free is a little redundant, but important to mention)
  • 6.5 grams Protein
  • 28 grams Carbohydrate
  • 5.5 grams Fiber (darn good)
  • 41 milligrams Calcium (beans in general can be a significant source)
  • 3 milligrams Iron (good source)
  • 42 milligrams Magnesium (10% of the Daily Value)
  • 822 milligrams Potassium (17% of your daily needs - pretty good!)

This recipe is also a good source of Vitamin C, Vitamin A, Vitamin B6, and niacin. Enjoy your nutrient packed delicious dish!

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About the Author

Registered dietitian Andrea N. Giancoli is a nutrition advocate, consultant and educator.

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