Romaine Wedges with Sardines & Caramelized Onions
From EatingWell: January/February 2014
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.
- 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.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate the dressing (Step 2) for up to 2 days.
Per serving: 230 calories; 12 g fat (2 g sat, 5 g mono); 79 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 7 g total sugars; 18 g protein; 3 g fiber; 716 mg sodium; 651 mg potassium.
Nutrition Bonus: Vitamin A (202% daily value), B12 80% dv), Folate (43% dv), Calcium (28% dv), Vitamin C (21% dv), Potassium (19% dv), Iron (16% dv)
Carbohydrate Servings: 1
Exchanges: 2 vegetable, 1/2 low-fat milk, 2 lean meat, 1 fat
More From EatingWell
Boneless chicken thighs can take plenty of cooking without...
An outstanding salad dressing can take your salad from ho-hum...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
When you’re watching your diet, snacking healthfully can keep...
Snacking (done right) can be a healthy way to curb your...
Muffin tins are great for making more than just muffins,...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
When the temperature drops and the days get shorter, there's...
Having a snack attack? Stock your fridge and pantry with...
Low-fat cottage cheese is a healthy addition that adds...
Pass on store-bought snacks that are loaded with fat and...
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Salad, main dish
- Ease of Preparation
- January/February 2014