Healthified Thai Salad with Peanut Dressing

50% less sat fat • 46% less sodium than the original recipe—see the comparison. This fresh and filling main-dish salad provides a whopping 10 grams of fiber per serving. From Live Better America.

  • Prep Time 25 min
  • Total Time 40 min
  • Servings 4

Thai Salad

1
cup Progresso™ reduced-sodium chicken broth
1/2
cup bulgur
1
bag (10 oz) Cascadian Farm® frozen shelled edamame
1
medium red sweet pepper, seeded and cut into thin bite-size strips
1/2
cup coarsely shredded carrot
1/2
cup thinly sliced red onion
2
tablespoons snipped fresh cilantro
4
cups fresh spinach leaves
2
tablespoons finely chopped honey-flavor dry-roasted peanuts
1
recipe Peanut Dressing (below)

Peanut Dressing

1/3
cup water
3
tablespoons reduced-fat creamy peanut butter
2
tablespoons reduced-sodium soy sauce
1
teaspoon sugar
1/4
teaspoon ground ginger
1/8
teaspoon crushed red pepper
1
clove garlic, minced

  • 1 In a medium saucepan, bring broth to boiling; add uncooked bulgur. Return to boiling; reduce heat. Cover and simmer about 15 minutes or until bulgur is tender and most of the liquid is absorbed. Drain if necessary. Meanwhile, prepare edamame according to package directions.
  • 2 Transfer bulgur and edamame to a large bowl; stir in sweet pepper, carrot, red onion, and cilantro.
  • 3 Divide spinach among four serving plates. Top with bulgur mixture; drizzle with Peanut Dressing. Sprinkle with peanuts.
  • 4 Peanut Dressing: In a small saucepan, combine 1/3 cup water, 3 tablespoons reduced-fat creamy peanut butter, 2 tablespoons reduced-sodium soy sauce, 1 teaspoon sugar, 1/4 teaspoon ground ginger, 1/8 teaspoon crushed red pepper, and 1 clove garlic, minced. Whisk constantly over medium-low heat about 3 minutes or until smooth and slightly thickened (mixture will appear curdled at first but will become smooth as it’s whisked over the heat). Makes about 2/3 cup.
 

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/4 cups bulgur mixture, 1 cup spinach, and about 3 tablespoons dressing
Calories
290
(
Calories from Fat
100),
% Daily Value
Total Fat
11g
11%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
550mg
550%;
Total Carbohydrate
35g
35%
(Dietary Fiber
10g
10%
  Sugars
9g
9%
),
Protein
17g
17%
;
% Daily Value*:
Vitamin A
130%;
Vitamin C
100%;
Calcium
15%;
Iron
20%;
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.