Beet & Shrimp Winter Salad

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From: EatingWell Magazine January/February 2016

This healthy dinner salad recipe gets its staying power from protein-packed shrimp and fiber-rich barley. With a simple red-wine vinaigrette, this quick salad makes just one serving but is easy to double or triple. Look for precooked beets with other prepared vegetables in the produce department.

Ingredients 1 serving

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  • Salad
  • 2 cups lightly packed arugula
  • 1 cup lightly packed watercress
  • 1 cup cooked beet wedges
  • 1/2 cup zucchini ribbons (see Tip)
  • 1/2 cup thinly sliced fennel
  • 1/2 cup cooked barley
  • 4 ounces cooked, peeled shrimp (see Tip), tails left on if desired
  • Fennel fronds for garnish
  • Vinaigrette
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon red- or white-wine vinegar
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon minced shallot
  • 1/4 teaspoon ground pepper
  • 1/8 teaspoon salt

Preparation

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  • Ready In

  1. Arrange arugula, watercress, beets, zucchini, fennel, barley and shrimp on a large dinner plate.
  2. Whisk oil, vinegar, mustard, shallot, pepper and salt in a small bowl, then drizzle over the salad. Garnish with fennel fronds, if desired.
  • To make zucchini ribbons, thinly shave whole zucchini lengthwise with a vegetable peeler.
  • Go for sustainably raised shrimp. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America; it's more likely to be sustainably caught.
  • Give grains a cooldown: To cool grains down quickly, spread them out on a foil-lined baking sheet. The surface area helps speed cooling, while the foil prevents any residual flavors on the pan from seeping in.

Nutrition information

  • Serving size: About 4 1/2 cups salad
  • Per serving: 584 calories; 30 g fat(4 g sat); 9 g fiber; 47 g carbohydrates; 35 g protein; 218 mcg folate; 214 mg cholesterol; 18 g sugars; 0 g added sugars; 2645 IU vitamin A; 43 mg vitamin C; 255 mg calcium; 4 mg iron; 654 mg sodium; 1506 mg potassium
  • Nutrition Bonus: Vitamin C (72% daily value), Folate (54% dv), Vitamin A (53% dv), Calcium (26% dv), Iron (24% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 1 1/2 starch, 5 vegetable, 4 lean meat, 5 1/2 fat

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