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Checked against USDA FoodData Central
Some of the best side dishes are the simplest ones. A bowl of crisp greens with a light dressing can brighten any plate, and that is exactly what this mixed green salad does. We made it to sit next to our air fryer sweet potato and herb crusted cod, but it works with chicken, pork, or eggs too.
Fresh salad greens are full of vitamins and fiber, and they add volume to your plate without adding many carbs. The carrot and red bell pepper bring natural color and a little sweetness, and the radishes add a peppery bite. Together, they make a salad that feels full and satisfying.
Why We Love a Vinaigrette Made at Home
Store-bought dressings often hide added sugar, salt, and extra oil. When you whisk your own, you control every ingredient. This version uses olive oil, white wine vinegar, and a spoonful of Dijon mustard. The mustard helps the oil and vinegar stay blended, so you get a smooth dressing without any sugar.
Measuring is the key. Three tablespoons of olive oil gives the salad a rich, silky coating while keeping the fat in a reasonable range. Taste as you go and add more vinegar if you like a sharper flavor.
Simple Steps for Fresh Results
Toast the seeds in a dry pan for a few minutes to bring out a nutty flavor.
Dry the greens well so the dressing sticks instead of pooling at the bottom of the bowl.
Dress at the last minute to keep the leaves crisp and bright.
Thin slices of radish and bell pepper look pretty and stay crunchy. Shredded carrot blends in and adds a touch of natural sweetness.
Making It Part of Your Meal Plan
This salad is a good match for a plate with lean protein and a smart carb. We like it with flaky fish, grilled chicken, or a simple egg dish. You get color, crunch, and fiber, and the dressing adds flavor without adding sugar. As always, check with your own care team about the right portions for your plan. We hope this salad becomes a regular on your table.
The recipe
Mixed Green Salad with Dijon Herb Vinaigrette
18 min 5.4g net carbs per serving
5.4g
Ingredients
4 servings
Tap ingredients to check them off.
Instructions
Toast the seeds
Heat a small dry skillet over medium heat. Add the pumpkin seeds and stir often for 2 to 3 minutes, until they are lightly golden and begin to pop. Move them to a plate to cool.
Whisk the dressing
In a small bowl or jar, whisk the olive oil, white wine vinegar, Dijon mustard, minced garlic, salt, and pepper until smooth. Stir in the chives.
Prep the vegetables
Rinse and dry the greens well so the dressing clings. Shred the carrot, thinly slice the radishes, and thinly slice the red bell pepper.
Toss and serve
Place the greens in a large bowl. Add the carrot, radishes, and pepper. Drizzle with about two-thirds of the dressing and toss gently. Top with the toasted pumpkin seeds and serve right away, passing the rest of the dressing.
Kitchen tips
Dry your greens completely with a salad spinner or clean towel. Wet leaves dilute the dressing.
Make the vinaigrette up to 3 days ahead and keep it in a jar in the fridge. Shake well before using.
Dress the salad just before serving so the greens stay crisp.
Measure the olive oil with a tablespoon. Oil adds fat and calories quickly, so a measured amount keeps the dish balanced.
Storage
Store the dressing separately in a sealed jar in the fridge for up to 3 days. Keep undressed salad ingredients in a covered container in the fridge for up to 3 days. Add the dressing and pumpkin seeds just before eating. Salad does not need reheating.
Watching fat too? Use 2 tablespoons of olive oil instead of 3 to cut fat. You can also skip the pumpkin seeds or use only 2 tablespoons for a lighter version. Log this meal in PancreaTrack
Nutrition is an estimate per serving. Recipes are for general information, not medical advice. Check with your care team about what fits your plan.
Per servingNet carbs5.4gTotal carbs7.2gFiber1.8gSugar1.4gProtein2.5gFat14.3gCalories162Sodium187mg
Ingredients (4 servings)
5 oz mixed salad greens about 6 packed cups
1 medium carrot peeled and shredded
5 radishes thinly sliced
1 small red bell pepper thinly sliced
¼ cup raw pumpkin seeds pepitas, unsalted
3 tbsp extra virgin olive oil
2 tbsp white wine vinegar
1 tsp Dijon mustard
1 small garlic clove finely minced
2 tbsp fresh chives finely chopped
¼ tsp salt
⅛ tsp black pepper freshly ground
Instructions
Toast the seeds. Heat a small dry skillet over medium heat. Add the pumpkin seeds and stir often for 2 to 3 minutes, until they are lightly golden and begin to pop. Move them to a plate to cool.
Whisk the dressing. In a small bowl or jar, whisk the olive oil, white wine vinegar, Dijon mustard, minced garlic, salt, and pepper until smooth. Stir in the chives.
Prep the vegetables. Rinse and dry the greens well so the dressing clings. Shred the carrot, thinly slice the radishes, and thinly slice the red bell pepper.
Toss and serve. Place the greens in a large bowl. Add the carrot, radishes, and pepper. Drizzle with about two-thirds of the dressing and toss gently. Top with the toasted pumpkin seeds and serve right away, passing the rest of the dressing.
Tips
Dry your greens completely with a salad spinner or clean towel. Wet leaves dilute the dressing.
Make the vinaigrette up to 3 days ahead and keep it in a jar in the fridge. Shake well before using.
Dress the salad just before serving so the greens stay crisp.
Storage: Store the dressing separately in a sealed jar in the fridge for up to 3 days. Keep undressed salad ingredients in a covered container in the fridge for up to 3 days. Add the dressing and pumpkin seeds just before eating. Salad does not need reheating.
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