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Italian salad
Toasted pine nuts add a Mediterranean touch to this salad. Use your favourite salad dressing.
What you need
- 2 beef tomatoes
- 1 red onion, peeled and finely sliced
- 1/2 cucumber, chopped
- 1 head celery, trimmed and chopped
- 50 g pitted black olives
- 50 ml french dressing
- 25 g pine nuts
Method
Peel and chop the tomatoes. Place in a large bowl with the onion, cucumber, celery and olives. Toss together.
Mix in the dressing.
Toast the pine nuts in a clean and dry frying pan for 2-3 min untl golden. Sprinkle over the salad.
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Preparation 10 minutes Cook 2 minutes Total 12 minutes -
Energy 106 kcal/serving Fat 3.62 g/serving Carbohydrates 51.77 g/serving Glycaemic Index 4 Glycaemic Load 0.40 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 446 | 224 | 10475 | 8350 |
| Energy (kcal) | 106 | 53.6 | 2500 | 2000 |
| Protein (g) | 2.68 | 1.35 | ||
| Carbohydrate (g) | 10.1 | 5.09 | 345 | 275 |
| Fat (g) | 7.20 | 3.62 | 95 | 70 |
| Fat (saturated) (g) | 1.38 | 0.69 | ||
| Fibre (g) | 2.92 | 1.46 | ||
| Sodium (mg) | 267 | 134 | ||
| Salt (equivalent) (g) | 0.67 | 0.34 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 68.0 | 34.2 | 800 |
| Vitamin B-12 (µg) | 0.01 | 0.01 | 1 |
| Vitamin B-6 (mg) | 0.15 | 0.07 | 2 |
| Vitamin C (mg) | 19.4 | 9.76 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.70 | 0.85 | 10 |
| Zinc (mg) | 0.46 | 0.23 | 15 |
| Calcium (mg) | 50.4 | 25.3 | 800 |
| Folate (mcg) | 40.0 | 20.1 | 200 |
| Iron (mg) | 1.43 | 0.72 | 14 |
| Magnesium (mg) | 30.7 | 15.4 | 300 |
| Niacin (mg) | 0.88 | 0.44 | 18 |
| Pantothenic acid (mg) | 0.38 | 0.19 | 6 |
| Riboflavin (mg) | 0.08 | 0.04 | 1.6 |
| Phosphorous (mg) | 68.9 | 34.6 | 800 |
| Thiamin (mg) | 0.12 | 0.06 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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