Romaine Salad with Orange, Feta & Beans
Adding canned beans is a quick, convenient way to make a salad into a meal—they boost the protein to make the salad more satisfying. This recipe calls for kidney beans, but other canned beans like cannellinis or black beans would also work nicely.
From EatingWell: March/April 2007, The EatingWell Diet (2007)
Yield: 2 servings, about 4 cups each
Active Time: 20 minutes
Total Time: 20 minutes
Ingredients
Orange-Oregano Dressing
- 1/2 teaspoon orange zest
- 1/2 cup orange juice, preferably freshly squeezed
- 1/4 cup cider vinegar
- 1 tablespoon extra-virgin olive oil
- 2 teaspoons chopped fresh oregano or 3/4 teaspoon dried
- 1 teaspoon Dijon mustard
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
Salad
- 1 orange
- 6 cups chopped romaine lettuce
- 1 cup sliced radishes
- 1 cup canned kidney beans, rinsed
- 1 scallion, sliced
- 1/4 cup crumbled reduced-fat feta cheese
- 1/4 cup Orange-Oregano Dressing
Preparation
- To prepare dressing: Place orange zest, orange juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine.
- To prepare salad: Slice both ends off orange. With a sharp knife, remove the peel and white pith; discard. Working over a large bowl, cut the segments from their surrounding membrane. Squeeze the juice into the bowl before discarding the membrane, if desired. Add lettuce, radishes, beans, scallion, feta and dressing; toss to coat. (Refrigerate the extra dressing for up to 1 week.)
- Make Ahead Tip: The recipe makes 1 cup dressing (Step 1); cover and refrigerate extra dressing for up to 1 week.
Nutrition Per serving:
235 calories; 5 g fat (2 g sat, 1 g mono); 5 mg cholesterol; 37 g carbohydrates; 0 g added sugars; 13 g protein; 14 g fiber; 708 mg sodium; 992 mg potassium.
Nutrition Bonus: Vitamin A (255% daily value), Vitamin C (100% dv), Folate (76% dv), Potassium (29% dv), Iron (19% dv), Calcium & Magnesium (18% dv)
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 1/2 fruit, 2 vegetables, 1 lean meat, 1 fat