Tuesday, January 4, 2011

Blue and White Salad

A colorful, healthful main-course salad that's brightened with a handful of blueberries is a satisfying but light summer meal.

2 Tbsp. raspberry-flavored or blueberry- flavored vinegar
1/4 cup fat-free, reduced-sodium chicken broth
2 Tbsp. extra virgin olive oil
1 tsp. mild-flavored honey
1/2 tsp. fresh mint leaves, finely minced
1 cup plus 10 fresh blueberries
8 cups torn, mixed salad greens
2 oz. crumbled reduced-fat feta cheese

To make the vinaigrette, place in a blender the vinegar, broth, oil, honey, mint and 10 blueberries. Blend at low speed just until emulsified. Transfer to a jar with a tight lid and refrigerate until needed. Store chilled, vinaigrette will keep up to 2 to 3 days.

Just before serving time, toss mixed greens and remaining blueberries in a large bowl. Shake vinaigrette until thoroughly re-blended, drizzle over salad and toss lightly. Sprinkle crumbled feta over top and serve.

Makes 4 servings.Per serving: 134 calories, 9 g. total fat (2 g. saturated fat), 12 g. carbohydrate, 5 g. protein, 4 g. dietary fiber, 252 mg. sodium.

No comments:

Post a Comment