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Grape and Cashew Salad Sandwich

Grape and Cashew Salad Sandwich

Grape and Cashew Salad Sandwich on a plate
Makes: 4 Servings
Preparation Time: 15 minutes

The creamy and tangy goodness of low-fat cottage cheese is the perfect balance to sweet grapes and cashews. Enjoy this salad as a sandwich filling or on a bed of lettuce.

Ingredients

  • 3/4 cup dry roasted cashews (unsalted, coarsely chopped)
  • 1 cup low-fat cottage cheese
  • 1 1/2 cups red grapes (quartered)
  • 1 celery stalk (chopped)
  • ground black pepper to taste
  • 2 tablespoons fresh parsley (chopped)
  • 8 lettuce leaves
  • 8 slices whole-grain bread

Directions

  1. In a medium bowl, mix cottage cheese, grapes, celery, cashews, parsley, and ground black pepper.
  2. Toast bread and build sandwiches following steps 3 and 4.
  3. Spread 1/4 salad mix on 4 of the bread slices.
  4. Add two lettuce leaves to each sandwich; top with 2nd bread slice.

Notes

Serving Suggestions: Serve with a side of raw baby carrots and 1 cup of sparkling water with a lemon wedge.

Learn more about:

Source:

Produce for Better Health Foundation

Nutrition Information

Serving Size: 1 Grape and Cashew Salad Sandwich
Nutrients Amount
Total Calories 415
Total Fat 16 g
Saturated Fat 4 g
Cholesterol 7 mg
Sodium 523 mg
Carbohydrates 52 g
Dietary Fiber 6 g
Total Sugars 16 g
Added Sugars included 3 g
Protein 19 g
Vitamin D 0 mcg
Calcium 204 mg
Iron 4 mg
Potassium 555 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 415
Total Fat 16 g
Saturated Fat 4 g
Monounsaturated Fat 7 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 7 mg
Carbohydrates 52 g
Dietary Fiber 6 g
Total Sugars 16 g
Added Sugars included 3 g
Protein 19 g
Minerals
Calcium 204 mg
Potassium 555 mg
Sodium 523 mg
Copper 1 mg
Iron 4 mg
Magnesium 130 mg
Phosphorus 371 mg
Selenium 30 mg
Zinc 3 mg
Vitamins
Vitamin A 111 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.2 mcg
Vitamin C 5 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 79 mcg
Folate 66 mcg
Thiamin 0.4 mg
Riboflavin 0.4 mg
Niacin 4 mg
Choline 49 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Dairy 1/4 cups
Fruit 1/2 cups
Grains 2 1/2 ounces
Protein Foods 1 1/2 ounces
Vegetables 1/4 cups
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