PERFECT FOR
A LIGHT LUNCH

A purée of peas and a handful of fresh herbs lend this nutritious dressing its emerald green glow. With only a speck of fat and a minimum of calories, it provides a significant amount of vitamins A and C as well as calcium and iron when dressing a salad of red ripe tomatoes, buttery avocado and low-fat mozzarella cheese. This fantastic recipe was provided courtesy of Mealtime.org.
tomato mozzarella salad

Ingredients:

For the Green Empress Dressing:  
  • 1 can (8.5 ounces) sweet peas, drained
  • 2 scallions, trimmed and coarsely chopped
  • 2 cloves garlic, coarsely chopped
  • 1 cup fresh herb leaves (parsley, chive, basil and/or mint)
  • 2 tablespoons white distilled vinegar
  • 2 tablespoons fresh lemon juice
  • 1/2 cup low-fat buttermilk
  • Kosher salt, to taste*
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon extra-virgin olive oil

For the salad:

  • 3 large ripe tomatoes, each cut in 6 slices
  • 2 avocados, pitted and peeled, each cut in 9 wedges
  • 12 ounces low-fat, mozzarella, halved and cut in 18 slices
  • Kosher salt and ground black pepper, to taste
  • 1 lemon cut in 6 wedges

Preparation:

To make the dressing purée, all of the dressing ingredients in a blender or food processor until smooth.
 
Alternate the tomato slices, avocado wedges and mozzarella slices on a serving platter or 6 individual plates. Season with salt and pepper. Drizzle half the dressing over top and garnish with lemon wedges. Serve the remaining dressing on the side.
 
Servings: 6
 
Nutrition Information for Dressing Per Serving: Calories 60; Total fat 2.5g; Saturated fat 0g; Cholesterol 0mg; Sodium 130mg; Carbohydrate 7g; Fiber 2g; Protein 2g; Vitamin A 30%DV**; Vitamin C 35%DV; Folate 8%DV; Calcium 6%DV; Iron 6%DV; Potassium 4%DV
 
Nutrition Information for Dressed Salad Per Serving: Calories 350; Total fat 22g; Saturated fat 6g; Cholesterol 20mg; Sodium 540mg; Carbohydrate 19g; Fiber 8g; Protein 21g; Vitamin A 60%DV; Vitamin C 70%DV; Folate 25%DV; Calcium 50%DV; Iron 10%DV; Potassium 20%DV
 
* For salt and pepper, indicated as the amount "to taste," no amount of the ingredient is included in the analysis.
 
** Daily Value

 

Courtesy of Mealtime.org

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