Curried Waldorf Salad

From EatingWell: February/March 2005, EatingWell for a Healthy Heart Cookbook — Subscribe Now!

The famous Waldorf Salad, full of apples, celery, raisins and walnuts, gets a healthful makeover in with a touch of golden curry. It has nearly twice the fiber of typical versions.

6 servings, 3/4 cup each

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

Ingredients

1/4 cup nonfat plain yogurt
3 tablespoons low-fat mayonnaise
1/2 teaspoon curry powder
1/8 teaspoon salt
Pinch of cayenne pepper, or to taste
1 orange
2 tart-sweet red apples, diced
1 cup chopped celery
1/3 cup golden raisins
1/3 cup coarsely chopped walnuts, toasted (see Tip)

Preparation

Whisk yogurt, mayonnaise, curry powder, salt and cayenne in a medium bowl. Grate 2 teaspoons zest from the orange and add to the dressing.
Using a sharp knife, cut off the peel and white pith from the orange. To make segments, hold the orange over the bowl (to catch the juice) and slice between each segment and its surrounding membranes. Add apples, celery, raisins and walnuts; toss to combine.

Tips & Notes

Tip: To toast chopped walnuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 5 minutes.

Nutrition

Per serving: 136 calories; 5 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 24 g carbohydrates; 2 g protein; 4 g fiber; 134 mg sodium; 222 mg potassium.

Nutrition Bonus: Vitamin C (26% daily value).

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 fruit, 1 fat