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Portobello and blue cheese salad

Medically reviewed on November 19, 2016

Serves 2

Dietitian Tip

Blue cheese and balsamic vinegar both have distinct, strong flavors, so only small amounts of each are needed for this mushroom and blue cheese salad. This salad is a very good source of selenium, potassium, folate, and vitamins C and K.

Ingredients

  • 1 teaspoon olive oil
  • 2 large portobello mushrooms, stemmed, wiped clean and cut into bite-size pieces
  • 4 slices red onion
  • 1 teaspoon minced garlic
  • 1 tablespoon merlot wine
  • 6 stalks asparagus, cut into 1-inch sections
  • 2 tablespoons crumbled blue cheese
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon water
  • Freshly ground black pepper, to taste
  • 6 cups chopped bibb lettuce
  • 2 roasted red peppers (from a can), sliced
  • 1/2 cup whole-wheat croutons

Directions

In a small pan, heat the olive oil over medium heat. Add the mushrooms and onions. Saute until the vegetables are tender, 4 to 6 minutes. Add the garlic and saute another minute — taking care not to burn the garlic. Add the wine and cook until it evaporates completely, about 1 minute.

In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, 2 to 3 minutes. Set aside.

In a small bowl, add the blue cheese, balsamic vinegar, water and black pepper. Whisk to mix thoroughly. (Just before drizzling the dressing over the salad, whisk again.)

Add 3 cups of lettuce to each plate. Top each with 1/2 the mushroom mixture, 1/2 the asparagus, 1/2 the roasted red pepper, 1/2 the blue cheese dressing mixture and 1/4 cup croutons. Serve immediately.

Nutritional Analysis (per serving)

Serving SizeHalf the salad
Calories190
Carbohydrate26 g
Cholesterol6 mg
Fiber7 g
Protein9 g
Sodium173 mg
Monounsaturated Fat3 g
Saturated Fat2 g
Total Fat6 g

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