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Tomato and Avocado Salad with Green Empress Dressing

Kori Ellis is an editor and writer based in San Antonio, TX, where she lives with her husband and four children. At SheKnows, she writes about parenting, fashion, beauty and other lifestyle topics. Additionally, Kori has been published i...

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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