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Karate Chopped Salad


6 Servings12 Servings24 Servings
Romaine lettuce, chopped1.25 cups2.5 cups5 cups
Tomatoes. Chopped1 2 4
Carrots, chopped0.75 cup1.5 cup3 cup
Yellow bell pepper, chopped0.25 cup0.5 cup1 cup
Cucumber, chopped0.75 cup1.5 cup3 cup
Walnuts (optional)0.25 cup0.5 cup1 cup
Yogurt, non-fat0.5 Tbsp1 Tbsp2 Tbsp
Lemon juice1 Tbsp2 Tbsp4 Tbsp


  1. 1. Chop all vegetables.
  2. 2. Combine all vegetables in a large bowl.
  3. 3. Chill until ready to serve.
  4. 4. Combine yogurt and lemon juice in small bowl. Pour over salad.
  5. 5. Toss to coat.
Nutrition Facts
Serving size 1/2 cup (78g)
Amount Per Serving
Calories 22 From Fat 1
% Daily Value*
Total Fat 0g 0%
Sat. Fat 0g 0%
Cholesterol 0mg 0%
Sodium 20mg 1%
Total Carb 4g 1%
Dietary Fiber 1g 4%
Sugars 2g
Protein 1g
Vitamin A 50% Vitamin C 35%
Calcium 4% Iron 2%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food For Thought

This salad can be used as a snack, a side dish, or topped with chicken or fish and eaten as a larger-portioned main course.

CACFP Crediting

For 3-5 year olds; Snack. Must serve all of the following:

  • Fruit/Vegetable