Field Greens Salad

2 cups mixed greens + 1 tablespoon fat-free red wine vinaigrette = 40 calories

Add: 1 tablespoon toasted slivered almonds
Gain: 51 calories, one-third of the daily requirement for vitamin E (2.5 International Units), half a gram of fiber, and small amounts of heart-healthy monounsaturated fat, magnesium, and potassium

Add: 1⁄2 cup shredded carrots
Gain: 23 calories, ample beta-carotene (3,176 micrograms), and 1.5 grams of fiber, plus traces of potassium, magnesium, calcium, vitamin E, and folate (folic acid)

Add: 2 tablespoons chickpeas
Gain: 34 calories, another 1.5 grams of fiber, half a gram of iron, and a little bit of potassium, magnesium, and calcium for good measure

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