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
Onions are the perfect accompaniment to almost any savory...
Pesto is an easy way to add flavor without tons of extra...
Having a snack attack? Stock your fridge and pantry with...
Coffee is a healthy and flavorful addition to many desserts...
Coconut is a sweet addition to many healthy breakfast recipes...
The health perks of coffee only add to it's appeal for coffee...
If you’re looking for healthier food to enjoy during the...
Lentils are a versatile, budget-friendly and healthy addition...
Pork chops are a versatile and budget-friendly option for...
Apple recipes are a favorite fall fruit, whether you enjoy...
Make sure you have a quick and easy dinner ready to go next...
If you like your food hot—spicy, that is—we've got some...
Mediterranean cuisine is delicious: it’s rich in fruits,...
This Valentine’s Day, stay in with the ones you love and make...
Ring in the Chinese New Year with these healthy Chinese...
From grilled steak to creamy chicken, our quick and healthy...
- Type of Dish
- Salad, main dish
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- January/February 2014