EatingWell: Simple salad packed with protein
This healthy dinner salad recipe gets its staying power from protein-packed shrimp and fiber-rich barley. With a simple red-wine vinaigrette, this quick salad makes just one serving but is easy to double or triple. Look for precooked beets with other prepared vegetables in the produce department.
Beet & Shrimp Winter Salad
Serves 1
Serving Size: About 4 1/2 cups salad
Active Time: 15 minutes
Total Time: 15 minutes
For the salad:
2 cups lightly packed arugula
1 cup lightly packed watercress
1 cup cooked beet wedges
1/2 cup zucchini ribbons
1/2 cup thinly sliced fennel
1/2 cup cooked barley
4 ounces cooked, peeled shrimp, tails left on if desired
Fennel fronds for garnish
For the vinaigrette:
2 tablespoons extra-virgin olive oil
1 tablespoon red- or white-wine vinegar
1/2 teaspoon Dijon mustard
1/2 teaspoon minced shallot
1/4 teaspoon ground pepper
1/8 teaspoon salt
Arrange arugula, watercress, beets, zucchini, fennel, barley and shrimp on a large dinner plate.
Whisk oil, vinegar, mustard, shallot, pepper and salt in a small bowl, then drizzle over the salad. Garnish with fennel fronds, if desired.
Recipe notes: To make zucchini ribbons, thinly shave whole zucchini lengthwise with a vegetable peeler.
Recipe nutrition: Per serving: 584 calories; 30 g fat (4 g sat, 22 g mono); 214 mg cholesterol; 47 g carbohydrate; 0 g added sugars; 18 g total sugars; 35 g protein; 9 g fiber; 654 mg sodium; 1506 mg potassium.
Nutrition Bonus: Vitamin C (72 percent daily value), Folate (54 percent dv), Vitamin A (53 percent dv), Calcium (26 percent dv), Iron (24 percent dv)
3 Carbohydrate Serving(s)
Exchanges: 1 1/2 starch, 5 vegetable, 4 lean meat, 5 1/2 fat
(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)