Healthy Recipes - Seven-Layer Salad

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Seven-Layer Salad

EW (Test Kitchen)

This makeover of a Midwestern classic tops layers of lettuce, peas, bell pepper and tomatoes with a creamy, tangy dressing. The salad stays fresh underneath until it’s served and gets even better when held overnight.

Servings: 10 servings, about 1 cup each
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Low Sodium, Diabetes Appropriate, Healthy Weight, Low Calorie, Low Sat Fat, Heart Healthy

Ingredients:

Seven-Layer Salad
8 cups shredded romaine lettuce
1 cup frozen peas , thawed
1 medium yellow bell pepper , diced
1 cup halved grape tomatoes or quartered cherry tomatoes
1 cup sliced celery
1/2 cup sliced scallions
3/4 cup nonfat plain yogurt
3/4 cup low-fat mayonnaise
2 teaspoons cider vinegar
1-2 teaspoons sugar
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 cup shredded reduced-fat Cheddar cheese
1/2 cup thinly sliced fresh basil
3 strips cooked bacon , crumbled

Steps:

1: Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.

2: Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

Nutrition: (Per serving)

Calories - 84
Carbohydrates - 10
Fat - 4
Saturated Fat - 1
Monounsaturated Fat - 0
Protein - 5
Cholesterol - 7
Dietary Fiber - 2
Potassium - 234
Sodium - 355
Nutrition Bonus - Vitamin C (70 daily value), Vitamin A (60 dv).

Cover and refrigerate for up to 1 day. Sprinkle with basil just before serving.

Related Links:

• Garden Pasta Salad
• Healthy Summer Potluck Sides & Desserts

EatingWell

This news arrived on: 06/30/2009

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