Spring Salad with Tarragon Vinaigrette - 9g Carbs, 4g Fiber
From: Eating Well- Eating Well Serves Two
A bold, layered salad that showcases sardines and asparagus, this
beautiful dish adds variety to your weekday dining. If you prefer
tuna to sardines or have fish from the night before, go ahead and
use that instead.
NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | High calcium | High potassium |
Active Time: 20 minutes
Total Time: 30 minutes
Servings: 2
2 Tbsp red-wine vinegar
2 Tbsp extra-virgin olive oil
1 tsp whole-grain mustard
1/4 tsp dried tarragon
Pinch of salt
Pinch of freshly ground pepper
1 clove garlic, crushed
1/2 bunch asparagus, tough ends trimmed
2 large hard-boiled eggs, (see Tip)
1 5-oz bag mixed salad greens, (about 5 cups)
10 cherry tomatoes
1 4-oz can sardines, drained
6 olives, (optional)
Whisk vinegar, oil, mustard, tarragon, salt and pepper in a small bowl.
Add garlic and set aside.
Bring 1 inch of water to a boil in a medium skillet. Add asparagus,
stirring to submerge if necessary, and cook until bright green and
crisp-tender, about 3 minutes. Drain and place under cold running
water until cooled.
Peel and slice eggs. Divide salad greens between 2 plates and top
with the eggs, asparagus, tomatoes, sardines and olives (if using).
Remove the garlic from the dressing, stir to combine and drizzle
over the salads.
Make Ahead Tip:
Hard-boil the eggs and refrigerate for up to 4 days.
Tip: To hard-boil eggs: Place eggs in a single layer in a saucepan; cover
with water. Bring to a simmer over medium-high heat. Reduce heat to low
and cook at the barest simmer for 10 minutes. Remove from heat, pour out
hot water and run a constant stream of cold water over the eggs until completely cooled.
Servings: 2
Nutrition per Serving:
360 Calories, 26g Fat, 4g Sat, 15g Mono, 287mg Cholesterol, 23g Protein,
9g Carbs, 4g Fiber, 485mg Sodium, 846mg Potassium
Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (45% dv),
Calcium (30% dv), Iron (20% dv).
12 Carbohydrate Serving
Exchanges: 2 vegetable, 3 medium-fat meat, 2 fat
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