Ask a dietitian here.
Salad Ingredients: Makes 1 serving
3 ounces tofuChipotle seasoning, to taste1 cup arugula1/4 cup bell pepper strips1/4 cup red onion slices1/2 cup cooked quinoa1/4 cup pico de gallo (or chopped tomatoes)1/2 ounce baked tortilla strips2 tablespoons Greek Yogurt Ranch (recipe below)
Serving Size: 1 full salad
Nutrition:(full salad): 360 calories, 2 g saturated fat, 370 mg sodium
Greek Yogurt Ranch Dressing Ingredients: Makes 13 servings
1 cup fat free plain Greek yogurt1/4 cup white wine vinegar1/4 cup olive oil1 teaspoon minced garlic1 tablespoon minced shallots2 teaspoons minced chives2 teaspoons chopped parsley2 teaspoons minced dill1/4 teaspoon salt1/2 teaspoon black pepper
Serving Size: 2 Tablespoons dressing
Nutrition:Per 2 tablespoon serving: 50 calories, 4 g fat, 1 g saturated fat, 40 mg sodium, 1 g carbs, 1 g sugar, 0 g fiber, 2 g protein
Recipe Source:Recipe provided by FLIK Hospitality Group
A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association© Copyright 2021 Health Care Service Corporation. All Rights Reserved.
Telligent is an operating division of Verint Americas, Inc., an independent company that provides and hosts an online community platform for blogging and access to social media for Blue Cross and Blue Shield of Illinois.
File is in portable document format (PDF). To view this file, you may need to install a PDF reader program. Most PDF readers are a free download. One option is Adobe® Reader® which has a built-in screen reader. Other Adobe accessibility tools and information can be downloaded at http://access.adobe.com.