I love ordering salads when I’m eating out. Sure, you may roll your eyes reading that from a nutritionist, but I do! Primarily because I love to have a lot of different things in my salad, and restaurants always seem to do it better then I do, or have the one-off ingredient that I have not yet tried in the home-made version. However, there are many salads on the menu that can add up to well over a 1,000 calories per entree, often times defeating the healthy side of ordering a salad. If you are eating out, try to look up the nutrition information first, or ask the restaurant for it, so you can make a wise and more informed choice. If that’s not available, ask for dressing on the side, or use lemon wedges to flavor, eat half of the salad entree, omit the cheese or go light on the cheese, and choose one that includes lean, grilled protein.
For me, Waldorf Salad was always a “treat” salad. Below is a spin on a traditional Waldorf Salad. To complete the meal, add grilled chicken, shrimp, or tofu.
www.cleaneatingmag.com, January 5, 2011
BULGUR WALDORF SALAD by Joanne Lusted
Serves: 4
Hands-on time: 15 minutes.
Total time: 1 hour, 15 minutes (includes chilling time).
INGREDIENTS:
- 1 cup prepared bulgur (soaked as per package directions)
- 1 Granny Smith apple, cored and cut into 1/2-inch pieces
- 1 tbsp fresh lemon juice
- 1 cup celery, thinly sliced
- 1 cup red seedless grapes, halved lengthwise
- 1/2 cup low-fat plain yogurt
- 6 to 8 sprigs fresh mint, chopped (about 2 tbsp)
- Pinch fresh ground black pepper
- 3 tbsp unsalted walnut pieces, toasted and chopped
INSTRUCTIONS:
- Place bulgur in a large bowl. Add apple and lemon juice and stir to combine. Add celery, grapes, yogurt and mint, mixing thoroughly. Season with pepper.
- Cover and refrigerate for a minimum of 1 hour or overnight to allow flavors to meld. To serve, sprinkle each serving with 1/2 tbsp walnuts.
Nutrients per 1-cup serving: Calories: 210, Total Fat: 4.5 g, Sat. Fat: 1 g, Carbs: 38 g, Fiber: 8 g, Sugars: 10 g, Protein: 7 g, Sodium: 50 mg, Cholesterol: 0 mg
Be well. ~Meg @ REJOOV
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