Dilled shrimp salad on lettuce leaves

Dietician's Tip

This salad is best if it's made ahead of time and can chill well. If you aren't able to make it early, place the salad in the freezer and stir every 10 minutes.

Ingredients

  • 2 cups uncooked farfalle (bow tie) pasta
  • 4 fresh asparagus stalks, cut into 1/2-inch pieces
  • 1/4 cup reduced-sodium or light vinaigrette salad dressing
  • 1 1/2 teaspoons fresh dill
  • 1/2 pound cooked shrimp
  • 8 cherry tomatoes, halved
  • 4 scallions or green onions, diced
  • 4 cups watercress or another type of salad greens

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly and rinse under cold water.

In a small saucepan, cover the asparagus with water. Bring to a boil and cook only until tender-crisp, about 3 to 5 minutes. Drain and rinse under cold water. In a small bowl, add the salad dressing and dill. Whisk to mix evenly.

In a large bowl, add the pasta, asparagus, shrimp, tomatoes and scallions. Add the salad dressing mixture and toss to coat evenly. Cover and refrigerate until thoroughly chilled, about 1 hour.

To serve, divide the watercress among the plates. Top with dilled salad and serve.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 329
Total carbohydrate: 45 g
Cholesterol: 214 mg
Dietary fiber: 4 mg
Monounsaturated fat: Trace
Protein: 35 g
Saturated fat: Trace
Serving size: About 1 cup greens and 2 cups toppings
Sodium: 215 mg
Total fat: 1 g

DASH Eating Plan Servings

Grains and grain products: 2 1/2
Meats, poultry and fish: 3
Vegetables: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 3
Nonstarchy vegetables: 2
Starches: 2 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2 1/2
Protein and dairy: 1
Vegetables: 2

Last Updated Apr 7, 2016


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