Five Green Salad
Recipe: #608
October 16, 2011
Categories: Salads, Side Dishes, Beans, Asparagus, Heart Healthy, Low Cholesterol, Low Fat, more
"This is a salad I grew up with during the summer months at our lake house and had a big garden. Now, living in FL I have a year round farmers market, so this recipe gets made often. It has tons of flavor, but really simple ingredients. I get very board with the traditional green salads, so this is a nice change. Perfect to take to a pot luck, to entertain with, or just for Sunday dinner."
Ingredients
Nutritional
- Serving Size: 1 (264.9 g)
- Calories 487.6
- Total Fat - 20.2 g
- Saturated Fat - 3.2 g
- Cholesterol - 186 mg
- Sodium - 423.5 mg
- Total Carbohydrate - 58.9 g
- Dietary Fiber - 3.9 g
- Sugars - 36 g
- Protein - 20.5 g
- Calcium - 85.1 mg
- Iron - 2.7 mg
- Vitamin C - 56.9 mg
- Thiamin - 0.3 mg
Step by Step Method
Step 1
Dressing ... Add the olive oil, lemon juice and zest, mustard and capers to a small bowl and whisk well. Season with salt and pepper.
Step 2
Blanching ... In a medium size saute pan, fill it up half way with water and plenty of salt and bring to medium or a light boil. On the side have a bowl filled with water and ice for the vegetables go to in after cooking. Add in the beans and asparagus to the boiling water and cook 1-2 minutes to lightly blanch - you still want the vegetables crisp. Remove to the ice bath to stop the cooking process and keep the vegetables a bright green color. Let them cool down in the ice bath for just a minute and remove to a plate lined with a paper towel to dry.
Step 3
Salad and Vegetables ... Pour the water out of your bowl and pat it dry, you don't want any water in your salad. Add the mixed greens (any of your favorite; I happen to like spring greens), then the cooled beans and asparagus, and finish with the peas and celery.
Step 4
Fennel and Shallots ... In the same pan you blanched the the beans and asparagus, add the oil and bring to medium heat. Add the fennel and shallots and cook 3 minutes just until the fennel and shallots just begin to soften. You do not want them too soft, but crisp tender. Remove from the heat, cool slightly, and add to the bowl with the rest of the vegetables and greens.
Step 5
Finish and Serve ... Season your vegetables with a little salt and pepper and then pour over the dressing. Toss lightly and serve. Adding grilled chicken slices, shrimp or pork tenderloin can turn this into a main dish. ENJOY!
Tips
No special items needed.