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EatingWell Power Salad

March/April 2007, The EatingWell Diet (2007)

Your rating: None Average: 4 (94 votes)

Here's our take on a traditional chef's salad, which is anything but light fare when it's heaped with meats and cheeses. Our version keeps the satisfaction factor with lean turkey breast and reduced-fat Swiss cheese - and adds plenty of colorful vegetables to the mix.



READER'S COMMENT:
"Uhm duh, it's a chef salad with the meat included, you don't need any additional food after eating this. Sodium is controlled through the meats, cheeses, and dressing. "
EatingWell Power Salad Recipe

Makes: 2 servings, about 4 cups each

Active Time:

Total Time:

Ingredients

Creamy Dill Ranch Dressing

  • 1 small shallot, peeled
  • 3/4 cup nonfat cottage cheese
  • 1/4 cup reduced-fat mayonnaise
  • 2 tablespoons buttermilk powder
  • 2 tablespoons white-wine vinegar
  • 1/4 cup nonfat milk
  • 1 tablespoon chopped dill
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

Salad

  • 6 cups mixed salad greens
  • 1 cup shredded carrots
  • 2 tablespoons red onion, chopped
  • 10 cherry tomatoes
  • 4 slices roast turkey breast, cut up (3 ounces)
  • 2 slices reduced-fat Swiss cheese, cut up (2 ounces)

Preparation

  1. To prepare dressing: With the food processor running, add shallot through the feed tube and process until finely chopped. Add cottage cheese, mayonnaise, buttermilk powder and vinegar. Process until smooth, scraping down the sides as necessary, about 3 minutes. Pour in milk while the processor is running. Scrape down the sides, add dill, salt and pepper and process until combined. (Makes 1 1/4 cups.)
  2. To prepare salad: Toss greens, carrots, onion and 1/4 cup dressing in a large bowl until coated. Divide between 2 plates. Arrange tomatoes, turkey and cheese on top of the salad.

Nutrition

Per serving: 180 calories; 4 g fat (1 g sat, 0 g mono); 27 mg cholesterol; 19 g carbohydrates; 21 g protein; 6 g fiber; 757 mg sodium; 956 mg potassium.

Nutrition Bonus: Vitamin A (290% daily value), Vitamin C (70% dv), Folate (55% dv), Calcium (40% dv).

Carbohydrate Servings: 1

Exchanges: 3 vegetable, 2 very lean meat, 1/2 fat


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