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Take-and-Shake Salad (recipes)


Take-and-Shake Salad

Yield: Makes 5 servings



Ingredients:



1can (15 ounces) low-sodium garbanzo beans

1pint cherry tomatoes, preferably sweet grape variety

1can (14 ounces) quartered artichoke hearts, drained

1can (2-1/4 ounces) sliced ripe olives, drained

4ounces sliced mushrooms

1/2medium green bell pepper, chopped

4ounces crumbled low-fat feta cheese OR 1 cup cooked, diced, skinless, boneless chicken breast meat

5cups chopped Romaine lettuce

2/3cup cider vinegar

1-1/2tablespoons extra-virgin olive oil

2packets sugar substitute

1teaspoon dried oregano leaves

1/4teaspoon black pepper









Preparation:





1.Place beans and cherry tomatoes in colander and run under cold water until rinsed.2.In large mixing bowl, combine bean mixture, artichokes, olives, mushrooms, bell pepper and feta or chicken. Toss gently to blend. Place equal amounts of salad mixture into 5 gallon-sized plastic resealable bags.3.In measuring cup, combine vinegar, olive oil, sugar substitute, oregano and black pepper. Whisk until well blended. Spoon 3 tablespoons of dressing into 5 small plastic resealable bags. Seal and place one in each of the salad bags. Seal and refrigerate until needed.4.To transport, add 1 cup of lettuce to each salad bag the day the salad is being served. Do not add lettuce prior to that time or it will become limp.5.To serve, pour dressing into gallon-size bag with salad. Seal bag and toss to coat salad with dressing.









Nutritional Information:







Serving Size: about 3 cups salad







Sodium

648 mg







Protein

17 g







Fiber

9 g







Carbohydrate

39 g







Cholesterol

8 mg







Saturated Fat

3 g







Total Fat

11 g







Calories from Fat

31 %







Calories

305









Dietary Exchange:







Meat

1







Vegetable

2







Starch

2







Fat

1