Estimated Nutrition (whole recipe, rough)
Counts 15 of 17 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Sunflower | 1 oz (28g) hulled | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Egg | 1 large egg (50g) | 78 |
| Honey | 1 tbsp (21g) | 64 |
| Pea | 1/2 cup (72g) | 62 |
| Grape | 1/2 cup (76g) | 62 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Bacon | 1 slice cooked (8g) | 43 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 0 |
| Salad | not in our table | 0 |
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
- =
- 1 Tbs. vegetable oil, or more as needed
- 5 oz. soy bacon
- 2 cups fresh or frozen peas
- 1 cup low-fat mayonnaise
- 1/4 cup apple cider vinegar
- 1/4 cup sugar or honey
- Salt and freshly ground black pepper to taste
- 2 cups roasted sunflower seeds
- 2 cups cubed pineapple, preferably fresh
- 1 pint grape tomatoes
- 1/2 pound mesclun salad mix, rinsed and dried
- Sprigs chopped parsley for garnish
- =
Directions
1. Heat oil in large skillet over medium heat, and cook soy bacon, several strips at a time, according to package directions. Drain strips on paper towels. When cool enough to handle, crumble or chop and set aside.
2. Place peas in water to cover and bring to a boil. Cook for 1 minute, remove from heat, rinse under cold water, drain and set aside.
3. To make dressing, combine mayonnaise, vinegar, sugar or honey, salt and pepper. Set aside.
4. To assemble salad, layer serving bowl, starting with seeds, then peas, pineapple cubes, tomatoes and crumbled bacon. Dress as needed and toss before serving.