By Mayo Clinic Staff

Dietitian's tip:

This recipe uses several knife techniques — julienne, chiffonade, mince and chop — to bring together a lovely and tasty salad.

Number of servings

Serves 4

Ingredients

  1. 1 1/2 cup carrot
  2. 1/2 cup red bell pepper
  3. 1 1/2 cup bok choy
  4. 1/2 cup yellow onion
  5. 1 cup red cabbage
  6. 1 1/2 cup spinach
  7. 1 tablespoon garlic
  8. 1 tablespoon cilantro
  9. 1 1/2 tablespoons cashews
  10. 1 1/2 cups snow peas
  11. 2 teaspoons toasted sesame oil
  12. 2 teaspoons low-sodium soy sauce

Directions

Rinse all vegetables under cold running water. Let drain.

Julienne (cut into very thin strips like match sticks) carrot, bell pepper, bok choy and yellow onion.

Chiffonade (cut across grain into very narrow thin strips) cabbage and spinach.

Mince (cut into tiny pieces) garlic. Then chop (cut into slightly larger pieces) cilantro and cashews.

Place vegetables, cilantro, cashews and snow peas in a large bowl. Drizzle with sesame oil and soy sauce. Toss well to combine. Serve.

Nutritional analysis per serving

Serving size :About 2 cups

  • Total carbohydrate 14 g
  • Dietary fiber 4 g
  • Sodium 173 mg
  • Saturated fat 1 g
  • Total fat 4 g
  • Trans fat 0 g
  • Cholesterol 0 mg
  • Protein 3 g
  • Monounsaturated fat 2 g
  • Calories 113
  • Sugars 0 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Mar. 01, 2013