A tossed salad can be made from any combination of salad greens, including spinach, iceberg and romaine lettuce, and vegetables, including tomatoes, cucumbers and carrots. Fruits, meats and cheeses also can be tossed in and calories will vary accordingly.
Calories
A recipe for a Classic Tossed Salad found at Allrecipes.com uses romaine and red leaf lettuce, cherry tomatoes, onions, mushrooms, olives, feta and romano cheese, almonds, sesame seeds and Italian dressing. This recipe has 149 calories per 1-cup serving.
Considerations
Adding meat, eggs, cheese and nuts will increase the calories in your recipe. According to Pillsbury's Complete Cookbook, a basic tossed salad with greens, tomatoes, cucumbers and dressing contains 120 calories per 1-cup serving. A loaded version of a tossed salad that has ham, turkey, eggs and swiss cheese contains 418 calories per 1-cup serving.
Warning
Many of the calories in a tossed salad come from the salad dressing you use. If you use salad spritzers or reduced-fat salad dressing you can keep the caloric count down.
References
- All Recipes: Classic Tossed Salad
- "Pillsbury Complete Cook Book"; The Pillsbury Company; 2000
- All Recipes: Maurice Salad Recipe
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