Educators, Dietitians, Nurses, Mental Health & Fitness Professionals
Menu Planning & Recipes

Romaine Salad
with Tomatoes, Raisins and Pecans

Servings: 4
Printable version



  • 1 head of Romaine, torn or chopped (or one package of ready to use torn Romaine, or other salad mix)
  • 1 large (or two small) Tomatoes, cut into wedges
    (or 1c. grape tomatoes)
  • 1½ oz. chopped Pecans (or almond, or walnuts)
  • 1 oz. Raisins (or Craisins, or white raisins)


  • 2 Tbl. Rice Vinegar
    (Nakano Seasoned; should be 20 calories/Tbl., and 240mg Sodium/Tbl.)
  • 3 Tbl. Uncle Dan’s Ranch Dressing (made with light sour cream only; no mayonnaise)


1.  Make Uncle Dan’s Ranch Dressing mix ahead of time, using package directions, but use ALL light sour cream, NO mayo. (This makes a perfect vegetable dip for carrots, celery, etc. In fact, it’s what I always use when I make a veggie tray for entertaining).
Cut and wash Romaine (I use an Oxo Salad Spinner to dry it).
Add tomatoes, nuts and raisins.
Add Vinegar, and Uncle Dan’s Dressing.
Toss well and serve immediately.

Optional add-ons:

  • Chicken Breast
  • Salad Shrimp
  • Leftover Steak, cut into strips

(Serving size: ¼th Salad Recipe)
: 150       Protein: 3g            total carbohydrate: 18g      total fat: 9g
: 5.8g       sodium: 396mg       saturated fat: 1.4g       dietary fiber: 3.4g

Broiled chicken breast, boneless, skinless: (4 oz.)
Calories: 175       Protein: 33g             total carbohydrate: 0g        total fat: 4.5g
sugars: 0g          sodium: 617mg        saturated fat: 1g               dietary fiber: 0g

Salad Shrimp: (6 oz.)
Calories: 180       Protein: 34.5g          total carbohydrate: 1.5g     total fat: 2.9g
sugars: 0g          sodium: 252mg        saturated fat: <1g             dietary fiber: 0g

Steak strips: (4 oz.)
Calories: 215       Protein: 34.5g          total carbohydrate: 0g        total fat: 7.4g
sugars: 0g          sodium: 71mg          saturated fat: 2.8g             dietary fiber: 0g