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At a Glance
Course : Entree, Lunch
Special : Low Fat
Type of Prep : Assemble
Occasion : July 4th, Labor/Memorial Day, Picnic, Spring, Summer
 
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Spring Salmon Salad

From Fiona Haynes,
Your Guide to Low Fat Cooking.
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This is a wonderful way to step up your intake of veggies, as well as increasing your intake of heart-healthy omega-3 fatty acids. You can easily substitute tuna for the salmon and get similar benefits. Make this lower fat basic vinaigrette dressing, or use your own favorite low fat or fat-free dressing.

INGREDIENTS:

  • 1 medium head of red lettuce
  • 2 hard cooked eggs, yolks removed
  • 2 medium, vine-ripe tomatoes cut into wedges
  • 1 cup cooked asparagus tips
  • 1 small red onion, thinly sliced
  • 1 small yellow pepper, cut into strips
  • 1 7.5 ounce can of pink salmon
  • .
  • For the Vinaigrette Dressing:
  • 1 tbsp extra-virgin olive oil
  • 1/4 cup balsamic vinegar
  • 2 tbsp water
  • 11/2 tsp Dijon mustard
  • 1 garlic clove, crushed

PREPARATION:

Rinse and dry lettuce leaves. Tear into pieces and divide among four bowls or plates.

Combine chopped cooked egg whites, tomato, asparagus, onion and pepper. Arrange on top of lettuce.

Drain salmon and flake on top of vegetables.

In a small bowl, whisk vinaigrette ingredients together until emulsified. Drizzle a little over each plate or bowl.

Serves 4.

Per Serving (without dressing): Calories 148, Calories from Fat 40, Total Fat 4.4g (sat 0.9g), Cholesterol 23mg, Sodium 341mg, Carbohydrate 11.4g, Fiber 3.1g, Protein 15.7g

Salad with dressing: Calories 191, Calories from Fat 70, Total Fat 7.8g (sat 1.4g), Cholesterol 23mg, Sodium 386mg, Carbohydrate 14.6g, Fiber 3.1g, Protein 15.7g

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