Don’t be afraid of the sardines in this healthy wedge salad recipe. Sardines are extremely nutritious, and are a perfect match for winter greens. In this healthy wedge salad recipe we’ve made little boats out of hearts of romaine lettuce and filled them with savory sardines, sweet caramelized onions, juicy cherry tomatoes and creamy dressing.
4 servings, 1 “wedge” each
Active Time: 30 minutes |
Total Time: 30 minutes
1 tablespoon canola oil
1 large sweet onion, sliced
1/8 teaspoon salt plus 1/2 teaspoon, divided
2 tablespoons balsamic vinegar
1/2 cup reduced-fat plain Greek yogurt
2 tablespoons low-fat mayonnaise
2 tablespoons white-wine vinegar
4 teaspoons minced shallot
1/4 teaspoon freshly ground pepper
2 hearts of romaine, halved lengthwise and cored
2 4-ounce cans sardines with bones, packed in olive oil, drained
1 cup halved grape or cherry tomatoes
Place oil, onion and 1/8 teaspoon salt in a small saucepan over medium heat. Cover and cook, stirring occasionally, until the onions are very soft and starting to brown, 12 to 15 minutes. Reduce heat to medium-low if they are browning too much. Stir in balsamic vinegar and simmer, uncovered, until it is reduced to a glaze, 1 to 3 minutes.
Whisk yogurt, mayonnaise, white-wine vinegar, shallot, pepper and the remaining 1/2 teaspoon salt in a small bowl.
Divide romaine halves among 4 dinner plates or place on a large platter. Spoon the dressing over the salads. Break sardines into two or three pieces each and divide among the romaine halves. Top with the caramelized onions and tomatoes.
Per serving :
12 g Fat;
2 g Sat;
5 g Mono;
79 mg Cholesterol;
13 g Carbohydrates;
18 g Protein;
3 g Fiber;
716 mg Sodium;
651 mg Potassium