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

Minutes

Total Time

Minutes

Makes

servings

Thai Salad

cup Progresso® reduced-sodium chicken broth

1/2

cup bulgur

bag (10 oz) Cascadian Farm® frozen shelled edamame

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

tablespoons snipped fresh cilantro

cups fresh spinach leaves

tablespoons finely chopped honey-flavor dry-roasted peanuts

recipe Peanut Dressing (below)

Peanut Dressing

1/3

cup water

tablespoons reduced-fat creamy peanut butter

tablespoons reduced-sodium soy sauce

teaspoon sugar

1/4

teaspoon ground ginger

1/8

teaspoon crushed red pepper

clove garlic, minced

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.
Transfer bulgur and edamame to a large bowl; stir in sweet pepper, carrot, red onion, and cilantro.
Divide spinach among four serving plates. Top with bulgur mixture; drizzle with Peanut Dressing. Sprinkle with peanuts.
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.

Makes 4 servings

Nutrition Information:

1 Serving (1 1/4 cups bulgur mixture, 1 cup spinach, and about 3 tablespoons dressing)

Calories 290

(Calories from Fat 100),

Total Fat 11g

(Saturated Fat 1 1/2g,
Trans Fat 0g),

Cholesterol 0mg;
Sodium 550mg;
Total Carbohydrate 35g

(Dietary Fiber 10g,
Sugars 9g),

Protein 17g;

Percent Daily Value*:

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:

*Percent Daily Values are based on a 2,000 calorie diet.