Portobello and blue cheese salad

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