À votre santé! It means “to your health”, and that’s what this French-inspired salad is all about. We’ve improved it by using a lighter dressing and substituting sweet potatoes, an excellent source of phytochemicals and beta carotene. Try salmon or sardines for extra Omega-3 fatty acids. Serves 4.
Salad dressing
Ingredients
- ½ teaspoon Dijon or favorite mustard
- 1 tablespoon nonfat yogurt
- 1 clove garlic, minced
- 1 tablespoon red wine vinegar
- 2 tablespoons buttermilk
- 1 squeeze fresh lemon juice
- ⅛ teaspoon Worcestershire sauce
Directions
- Mix all ingredients in small jar.
Salad
Ingredients
- 1 sweet potato (½ pound) cooked but still firm, skinned and cubed into bite size pieces
- 2 hard boiled eggs
- 1½ cups green beans
- ½ red onion, thinly sliced
- 1 red or yellow sweet pepper, halved, seeded and thinly sliced
- 1 cucumber, peeled, halved lengthwise, seeded and sliced into bite size pieces
- 6 ounce can tuna in water
- 2 tomatoes, halved, and each half cut into at least 3 wedges each
- 3 artichoke hearts, quartered (canned, packed in water)
- Salad greens, assorted and washed
- Black olives, pitted and seeded
Directions
- Peel eggs, remove yolks from eggs, and slice whites
- In olive oil spray, sauté green beans, red onions, and peppers. Refrigerate for 15 minutes
Options for assembly
- Place greens on each plate, and arrange ingredients in pinwheel fashion around the plate. Sprinkle olives randomly and offer dressing on the side.
- Offer a salad bar with people assembling their own plates.
Per serving with dressing: 265 calories, 22 gm protein, 33 gm carbohydrate, 7 gm fat, 2 gm sat, 3 gm mono, 121 mg cholesterol, 9gm fiber, 225 mg sodium
THE SEASONED COOK Feel free to substitute sardines or canned salmon for tuna. Or, instead of tuna, grill a piece of fresh fish or chicken and serve on the side.
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