A three-ingredient blue cheese dressing coats this traditional apple, nut and veggie salad.
cup plain fat-free yogurt
tablespoon reduced-fat mayonnaise or salad dressing
tablespoon finely crumbled blue cheese
medium unpeeled red eating apples, cut into 1/4-inch slices
cups tightly packed spinach leaves
medium stalks celery, thinly sliced (1 cup)
tablespoons chopped walnuts, toasted
In small bowl, mix yogurt, mayonnaise and blue cheese until well blended. Cover and refrigerate at least 1 hour to blend flavors.
Sprinkle apple slices with lemon juice to prevent browning. In large bowl, toss apples and spinach. Spoon blue cheese mixture over salad. Sprinkle with celery and walnuts.
Although high in calories and fat, nuts provide lots of vitamin E. We need vitamin E as a protective agent against cell damage. The key is just not to go nuts with nuts!
To toast nuts, cook them in an ungreased heavy skillet over medium-low heat 5 to 7 minutes, stirring frequently until browning begins, then stirring constantly until nuts are golden brown and you can smell the toasted aroma.
Save time (and a dirty bowl) by using purchased reduced-calorie blue cheese dressing.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:0 Starch; 1 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.