Romaine Salad with Orange, Feta & Beans
http://www.eatingwell.com/recipes/romaine_salad_with_orange_feta_beans.html
From EatingWell: March/April 2007, The EatingWell Diet (2007)Adding canned beans is a quick, convenient way to make a salad into a meal—they boost the protein to make the salad more satisfying. This recipe calls for kidney beans, but other canned beans like cannellinis or black beans would also work nicely.
2 servings, about 4 cups each | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients
Orange-Oregano Dressing
- 1/2 teaspoon orange zest
- 1/2 cup orange juice, preferably freshly squeezed
- 1/4 cup cider vinegar
- 1 tablespoon extra-virgin olive oil
- 2 teaspoons chopped fresh oregano or 3/4 teaspoon dried
- 1 teaspoon Dijon mustard
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
Salad
- 1 orange
- 6 cups chopped romaine lettuce
- 1 cup sliced radishes
- 1 cup canned kidney beans, rinsed
- 1 scallion, sliced
- 1/4 cup crumbled reduced-fat feta cheese
- 1/4 cup Orange-Oregano Dressing
Preparation
- To prepare dressing: Place orange zest, orange juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine.
- To prepare salad: Slice both ends off orange. With a sharp knife, remove the peel and white pith; discard. Working over a large bowl, cut the segments from their surrounding membrane. Squeeze the juice into the bowl before discarding the membrane, if desired. Add lettuce, radishes, beans, scallion, feta and dressing; toss to coat. (Refrigerate the extra dressing for up to 1 week.)
Nutrition
Per serving : 235 Calories; 5 g Fat; 2 g Sat; 1 g Mono; 5 mg Cholesterol; 37 g Carbohydrates; 13 g Protein; 14 g Fiber; 708 mg Sodium; 992 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 1/2 fruit, 2 vegetables, 1 lean meat, 1 fat
Tips & Notes
- Make Ahead Tip: The recipe makes 1 cup dressing (Step 1); cover and refrigerate extra dressing for up to 1 week.