By Barbara Day, M.S., R.D., C.N.
Here’s an easy-to-fix salad for a party or just great family eating. The recipe calls for a 5 hour refrigeration period but hey you can shorten the time if need be.
Nutritional Information Per Serving: 123 calories, 7 grams protein, 8 grams of fat, 8 grams of CHO, 2 grams of fiber, 233 mg sodium.
Preparation Time: 30 minutes Refrigerate: 5 hours
Serves: 12; 1 cup serving
Ingredients
- 4 cups spinach or torn romaine lettuce
- 1 ½ cup shredded 2% fat shredded cheddar cheese, divided
- 2 cups sliced fresh mushrooms
- 1 small red onion, sliced, separated into rings
- 2 medium tomatoes, chopped
- 1 pkg. (10 oz) frozen peas, thawed
- ½ cup light mayonnaise or Miracle Whip salad dressing
- ½ cup light sour cream
- ¼ cup chopped basil
- 2 slices of cooked bacon, cooked, crumbled*
Instructions
Layer spinach, 1 cup of cheese, mushrooms, onions, tomatoes in 3-qt bowl. Mix mayo, sour cream and basil; spread over salad, completely covering top of salad.
Top with remaining cheese and bacon. Refrigerate 5 hours.
*May substitute 1 cup bacon bits
Shopping List
- spinach
- shredded 2% fat shredded cheddar cheese, divided
- fresh mushrooms
- 1 small red onion
- 2 tomatoes
- 1 pkg. (10 oz) frozen peas
- light mayonnaise or Miracle Whip salad dressing
- light sour cream
- chopped basil
- bacon
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.
Image from: www.overwaitea.com
