Silverbeet ( Swiss Chard) Salad

1. Slice the silverbeet and mix with the onion and tomato.

2. Make dressing by putting all ingredients into a container and shake well.

3. Pour the dressing over the salad and toss lightly.

4. Optional: You can also add some finely sliced celery and some radishes if you like, Or add some cooked crisp bacon pieces.

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Nutrient	Quantity
Total fats	108.2395 g
Protein	8.2368 g
Carbohydrates	150.3003 g
Energy	1572.9149 kCal
Fatty acids, total saturated 18:3 undifferentiated	7.9748 g
Water	713.192 g
Aspartic acid	1.0416 g
Calcium, Ca	158.5939 mg
Lutein + zeaxanthin	22.72 g
Fiber, total dietary	8.657 g
Fatty acids, total saturated 22:0	0.0749 g
Carotene, beta	1883.6863 g
Niacin	3.1223 mg
Vitamin A, RAE	174.4136 g
Fatty acids, total trans-polyenoic	1.8853 g
Arginine	0.3229 g
Riboflavin	0.3033 mg
Tocopherol, beta	1.2519 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	6.6757 g
Fatty acids, total saturated 20:1	0.5093 g
Glutamic acid	2.7984 g
Sodium, Na	415.0299 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1477 g
Total lipid (fat)	108.2395 g
Manganese, Mn	0.9039 mg
Fructose	2.1981 g
Proline	0.1433 g
Fatty acids, total saturated 16:0	3.3541 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	48.5448 g
Sucrose	101.7659 g
Choline, total	57.0948 mg
Sugars, total	132.1441 g
Serine	0.2063 g
Fatty acids, total saturated 18:0	1.2779 g
Vitamin B-6	0.6292 mg
Selenium, Se	3.1736 g
Ash	4.1864 g
Fatty acids, total saturated 18:1 undifferentiated	38.9819 g
Pantothenic acid	2.8955 mg
Phenylalanine	0.2073 g
Fatty acids, total polyunsaturated 22:1 c	0.1509 g
Copper, Cu	0.6289 mg
Betaine	0.16 mg
Thiamin	0.4212 mg
Retinol	0.34 g
Methionine	0.0572 g
Iron, Fe	5.3537 mg
Carbohydrate, by difference	150.3003 g
Phosphorus, P	222.5104 mg
Folate, total	81.6957 g
Tocopherol, gamma	107.9416 mg
Fatty acids, total saturated 22:1 undifferentiated	0.1509 g
Alanine	0.2171 g
Valine	0.2009 g
Fatty acids, total saturated 18:2 undifferentiated	49.5955 g
Glycine	0.2019 g
Carotene, alpha	421.3295 g
Glucose (dextrose)	3.1967 g
Fatty acids, total saturated 14:0	0.0738 g
Zinc, Zn	0.7626 mg
Isoleucine	0.1789 g
Tocopherol, delta	33.0416 mg
Fatty acids, total polyunsaturated	57.5703 g
Leucine	0.2775 g
Tocotrienol, alpha	0.064 mg
Fatty acids, total trans-polyenoic 18:3i	1.2765 g
Fatty acids, total polyunsaturated 18:2 i	0.6088 g
Vitamin A, IU	3495.1275 IU
Folate, DFE	81.6957 g
Tryptophan	0.071 g
Vitamin C, total ascorbic acid	142.5569 mg
Phytosterols	24 mg
Fatty acids, total polyunsaturated 16:1 c	0.1423 g
Fatty acids, total polyunsaturated 18:1 c	38.8046 g
Fatty acids, total saturated 20:0	0.3852 g
Tyrosine	0.1357 g
Vitamin K (phylloquinone)	55.4927 g
Fatty acids, total saturated	5.1724 g
Histidine	0.1196 g
Fatty acids, total monounsaturated	39.7898 g
Threonine	0.1955 g
Folate, food	81.6957 g
Cryptoxanthin, beta	1.02 g
Vitamin E (alpha-tocopherol)	25.265 mg
Fatty acids, total trans	1.8853 g
Magnesium, Mg	78.648 mg
Lysine	0.2999 g
Potassium, K	1668.5705 mg
Cystine	0.0928 g
Fluoride, F	1.76 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Sugar	0.5 cup	402.99	100.798	0
Onion	1	64	14.944	0.16
Tomato	2	124.1379	27.5262	1.0795
Vinegar	3 tablespoons	9.387	0.4157	0
Worcestershire sauce	2 tablespoons	26.52	6.6164	0
Tomato Sauce	0.25 cup	0	0	0
salad oil	0.5 cup	945.88	0	107
silver beet	500	0	0	0