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Blue Cheese Waldorf Salad

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Blue Cheese Waldorf Salad
  • Prep 10 min
  • Total 1 hr 10 min
  • Servings 4
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A three-ingredient blue cheese dressing coats this traditional apple, nut and veggie salad.
Updated Sep 28, 2006

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

Steps

  • 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.

Tips from the Betty Crocker Kitchens

  • tip 1
    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!
  • tip 2
    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.
  • tip 3
    Save time (and a dirty bowl) by using purchased reduced-calorie blue cheese dressing.

Nutrition

140 Calories, 5g Total Fat, 3g Protein, 25g Total Carbohydrate, 16g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
140
Calories from Fat
45
Total Fat
5g
7%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
100mg
4%
Potassium
380mg
11%
Total Carbohydrate
25g
8%
Dietary Fiber
4g
16%
Sugars
16g
Protein
3g
% Daily Value*:
Vitamin A
30%
30%
Vitamin C
10%
10%
Calcium
8%
8%
Iron
4%
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 Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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