Loaded Spinach Salad Source: Eating Well Magazine March/April 2007 NUTRITION PROFILE: High Fiber | High Potassium | Healthy Weight
Like many spinach salads, this one features lots of chopped-up hard-boiled egg. But since most of the calories in an egg are in the yolk, we use just two whole eggs, plus the whites from six additional eggs. The result is a rich, eggy, satisfying spinach salad that keeps the calories in check. Makes 2 servings, about 4 cups each ACTIVE TIME: 20 minutes TOTAL TIME: 30 minutes EASE OF PREPARATION: Easy 8 large eggs 6 cups baby spinach 4 Tbsp Creamy Blue Cheese Dressing, divided **Recipe Below 1 8-oz can beets, rinsed and sliced 1 cup shredded carrots 2 Tbsp chopped pecans, toasted (see Tip) 1. Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs, discard 6 of the yolks, chop the remaining yolks and whites. 2. Toss spinach and 2 tablespoons dressing in a large bowl. Divide between 2 plates. Top with chopped eggs, beets, carrots and pecans. Drizzle with the remaining 2 tablespoons dressing. Nutrition per Serving: 300 Calories, 13g Fat (3g Sat, 6g Mono), 216mg Cholesterol, 26g Carbs, 22g Protein, 8g Fiber, 823mg Sodium, 592mg Potassium Nutrition bonus: Vitamin A (240% daily value), Folate (35% dv), Vitamin C (30% dv), Calcium (15% dv) Exchanges: 4 vegetable, 2 lean meat, 1 1/2 fat 1 Carbohydrate Serving TIP: To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. Creamy Blue Cheese Dressing - 2g Carbs, 0g Fiber NUTRITION PROFILE: Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy Creamy blue cheese dressing is still rich and delicious when you make it with low-fat dairy products and reduced-fat mayonnaise. Choose the tangiest aged blue cheese you can find; its flavor will go a long way. Makes 1 1/4 cups ACTIVE TIME: 10 minutes TOTAL TIME: 10 minutes EASE OF PREPARATION: Easy 1/3 cup reduced-fat mayonnaise 1/3 cup nonfat buttermilk or nonfat milk 1/3 cup nonfat plain yogurt 2 Tbsp tarragon vinegar or white vinegar 1 Tbsp Dijon mustard 1/2 tsp salt 1/2 tsp freshly ground pepper 1/4 cup crumbled blue cheese (1 oz) Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated. Nutrition per 2 Tbsp Serving: 38 Calories, 3g Fat (1g Sat, 1g Mono), 4mg Cholesterol, 2g Carbs, 1g Protein, 0g Fiber, 215mg Sodium, 8mg Potassium Exchanges: 1/2 fat 0 Carbohydrate Servings MAKE AHEAD TIP: Cover and refrigerate for up to 1 week. Stir before using. _______________________________________________ Cookinginthedark mailing list [email protected] http://acbradio.org/mailman/listinfo/cookinginthedark
