Blue Cheese Waldorf Salad

A three-ingredient blue cheese dressing coats this traditional apple, nut and veggie salad.

  • Prep Time 10 min
  • Total Time 1 hr 10 min
  • Servings 4

Ingredients

1/3
cup plain fat-free yogurt
1
tablespoon reduced-fat mayonnaise or salad dressing
1
tablespoon finely crumbled blue cheese
4
medium unpeeled red eating apples, cut into 1/4-inch slices
Lemon juice
2
cups tightly packed spinach leaves
2
medium stalks celery, thinly sliced (1 cup)
2
tablespoons chopped walnuts, toasted
  • 1 In small bowl, mix yogurt, mayonnaise and blue cheese until well blended. Cover and refrigerate at least 1 hour to blend flavors.
  • 2 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.

Expert Tips

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

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
140
(
Calories from Fat
45),
% Daily Value
Total Fat
5g
5%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
100mg
100%;
Total Carbohydrate
25g
25%
(Dietary Fiber
4g
4%
  Sugars
16g
16%
),
Protein
3g
3%
;
% Daily Value*:
Vitamin A
30%;
Vitamin C
10%;
Calcium
8%;
Iron
4%;
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.