Portobello and blue cheese salad

Dietician's Tip

Blue cheese and balsamic vinegar both have distinct, strong flavors, so only small amounts of each are needed for this mushroom and blue cheese salad. This salad is a very good source of selenium, potassium, folate, and vitamins C and K.

Ingredients

  • 1 teaspoon olive oil
  • 2 large portobello mushrooms, stemmed, wiped clean and cut into bite-size pieces
  • 4 slices red onion
  • 1 teaspoon minced garlic
  • 1 tablespoon merlot wine
  • 6 stalks asparagus, cut into 1-inch sections
  • 2 tablespoons crumbled blue cheese
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon water
  • Freshly ground black pepper, to taste
  • 6 cups chopped bibb lettuce
  • 2 roasted red peppers (from a can), sliced
  • 1/2 cup whole-wheat croutons

Directions

In a small pan, heat the olive oil over medium heat. Add the mushrooms and onions. Saute until the vegetables are tender, 4 to 6 minutes. Add the garlic and saute another minute — taking care not to burn the garlic. Add the wine and cook until it evaporates completely, about 1 minute.

In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, 2 to 3 minutes. Set aside.

In a small bowl, add the blue cheese, balsamic vinegar, water and black pepper. Whisk to mix thoroughly. (Just before drizzling the dressing over the salad, whisk again.)

Add 3 cups of lettuce to each plate. Top each with 1/2 the mushroom mixture, 1/2 the asparagus, 1/2 the roasted red pepper, 1/2 the blue cheese dressing mixture and 1/4 cup croutons. Serve immediately.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 190
Total carbohydrate: 26 g
Cholesterol: 6 mg
Dietary fiber: 7 g
Monounsaturated fat: 3 g
Protein: 9 g
Saturated fat: 2 g
Serving size: Half the salad
Sodium: 173 mg
Total fat: 6 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1/2
Vegetables: 3

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 3
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Fats: 1
Vegetables: 3

Last Updated Nov 19, 2016


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