Hy-Vee Dietitian: Salads - KWWL - Eastern Iowa Breaking News, Weather, Closings

Hy-Vee Dietitian: Salads

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WATERLOO (KWWL) -

Greens are a gold mine of nutrients, including vitamins A & K, folic acid, magnesium, antioxidants and phytonutrients that may provide protection against cancer, heart disease and osteoporosis, promote vision health and boost immunity.

Select brightly colored crisp leaves. Yellow leaves may indicate aging leaves with an unpleasant flavor. For convenience, grab a bag of pre-washed, pre-cut greens.

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Chicken and Asparagus Caesar Salad

Serve 4

Source: www.hy-vee.com

All you need:

1 bunch asparagus, trimmed and cut into 1-inch pieces

1 (10 ounce) Dole TM Light Caesar Salad Kit

2 cups cooked, diced chicken breast

All you do:

1. Steam asparagus 4 to 6 minutes or until crisp-tender. Drain and rinse.

2. Toss salad with chicken, asparagus and dressing include din salad kit.

3. Top with croutons before serving.

Nutrition information per serving: 190 calories, 7 g fat, 1.5 g saturated fat, 0 g trans-fat, 55 mg cholesterol, 10 g carbohydrate, 3 g fiber, 3 g sugar, 300 mg sodium, 25 g protein.

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Arugula and Strawberry Salad

Serves 4 (1 ½ cups each)

Source: www.hy-vee.com

All you need:

½ cup Hy-Vee chopped walnuts

4 cups baby arugula or torn arugula leaves

2 cups sliced strawberries (about 10 ounces)

2 ounces Parmesan cheese, shaved and crumbled into small pieces (½ cup)

¼ teaspoon Hy-Vee freshly ground pepper

1/8 teaspoon Hy-Vee salt

2 tablespoons aged balsamic vinegar

1 tablespoon Hy-Vee Select extra-virgin olive oil

All you do:

1. Toast walnuts in a small dry skillet over medium-low heat, stirring frequently, until lightly browned and aromatic, 3 to 5 minutes. Transfer to a salad bowl; let cool for 5 minutes.

2. Add arugula, strawberries, Parmesan, pepper and salt. Sprinkle vinegar and oil over the salad; toss gently and serve at once.

3. Tip: Aged balsamic vinegar (12 years or older) is a treat, but not an economical one; use regular balsamic if you prefer. Alternatively, bring ½ cup regular balsamic vinegar to a boil over high heat in a small skillet. Cook until the vinegar begins to thicken and become syrupy, 2 to 3 minutes.

Nutrition information per serving: 204 calories, 16 g fat, 3 g saturated fat, 7 mg cholesterol, 10 g carbohydrate, 3 g fiber, 251 mg sodium, 7 g protein.

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Spinach Salad with Avocado-Ranch Dressing

Source: www.eatingwell.com

Serves 4 (about 1 ¾ cups each)

All you need:

1 ripe avocado, halved and pitted, divided

½ cup buttermilk

2 tablespoons chopped fresh dill or 2 teaspoons dried

1 tablespoon white vinegar

½ teaspoon garlic powder

¼ teaspoon salt

¼ teaspoon freshly ground pepper

1 5- to 6-ounce package baby spinach

1 medium red bell pepper, sliced

1 (15 ounce) can chickpeas, rinsed

All you do:

1. Scoop 1 avocado half into a blender; add butter milk, dill, vinegar, garlic powder, salt and pepper. Puree until smooth.

2. Cut the remaining avocado half into ½ -inch chunks. Combine spinach, bell pepper and chickpeas in a large bowl. Add the dressing; toss to coat. Divide among 4 salad plates and top with the chopped avocado.

Nutritional information per serving: 207 calories, 9 g fat, 1 g saturated fat, 5 g monounsaturated fat, 1 mg cholesterol, 27 g carbohydrate, 0 g added sugar, 7 g protein, 8 g fiber, 366 mg sodium, 696 mg potassium.

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Make-Your-Own Vinaigrette

All you need:

1/3 cup extra virgin olive oil (EVOO)

1/2 cup acidic liquid (vinegar, citrus juice

or wine)

2 tablespoons water

1 tablespoon minced shallot or red onion

1 garlic clove, minced

1 teaspoon honey or clear agave nectar (optional)

2 teaspoons dried herbs

½ teaspoon sea salt

Freshly ground pepper, to taste

All you do:

Whisk all ingredients together in a bowl

until well combined.

Tips:

Add 2 teaspoons of Dijon mustard

as an emulsifier.

Try assorted herbs and spices for a variety of delicious flavors.

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