Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
616
Calories
17g
Protein
26g
Fat
89g
Carbs
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Apple | 1 medium (182g) | 95 |
| Bread | 1 slice (30g) white | 79 |
| Grape | 1/2 cup (76g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Mustard | 1 tsp (5g) yellow | 3 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tablespoons lemon juice or white wine vinegar
- 1 teaspoon olive oil
- 1 teaspoon Dijon or wholegrain mustard
- 1 quarter of a small red cabbage, finely shredded
- 1 carrot, grated
- 1 small red onion, thinly sliced
- 1 medium apple, cored and chopped
- 20g sultanas or raisins
- 50g reduced-fat hard cheese, cut into tiny chunks
- 1 pinch ground black pepper
- 4 wholemeal pitta breads
Directions
1
Whisk together the lemon juice or vinegar, olive oil, and mustard, then add all the remaining ingredients (apart from the pittas!) and toss together gently. Information: Use green cabbage instead of red, if you prefer.
2
Warm the pittas in a toaster or under the grill. Split open and stuff with the salad. Serve at once, or wrap and keep cool until lunchtime. Information: You could use chopped ready-to-eat dried apricots instead of raisins or sultanas.
Recipe sourced from
nhs_uk