- 2 cups (1-inch) sliced asparagus (about 1/2 pound)
- 3/4 pound medium shrimp, peeled and deveined
- 1/2 teaspoon freshly ground black pepper, divided
- 1/4 teaspoon salt, divided
- 1 teaspoon vegetable oil
- 2 cups torn spinach
- One (19-ounce) can cannellini beans, drained and rinsed
- 3 bacon slices
- 1/2 cup chopped Vidalia green onions
- 1 garlic clove, minced
- 1/4 cup fat-free, less-sodium chicken broth
- 1 tablespoon chopped fresh parsley
- 2 tablespoons fresh lemon juice
- 1 tablespoon cider vinegar
Steam asparagus, covered, 3 minutes. Drain and rinse with cold water. Sprinkle shrimp with 1/8 teaspoon pepper and 1/8 teaspoon salt; toss well. Heat oil in a medium nonstick skillet over medium-high heat. Add shrimp; sauté 4 minutes. Remove from pan; place in a large bowl. Add asparagus, spinach, and beans to shrimp; toss well. Add bacon to pan; cook over medium heat until crisp. Remove bacon from pan; crumble. Reserve 2 teaspoons drippings in pan. Add onions and garlic; cook 3 minutes or until soft, stirring frequently. Remove from heat; add remaining pepper, 1/8 teaspoon salt, bacon, broth, and remaining ingredients. Drizzle dressing over salad; toss to coat. Serve immediately. Yield: 4 servings (serving size: 13/4 cups).
Warm bacon vinaigrette wilts the fresh spinach. This salad is best eaten immediately after tossing.
CALORIES 245 (29% from fat)
FAT 7.8g (sat 2.4g, mono 2.6g, poly 2.1g)
WHITE BEAN SALAD WITH CHICKEN AND SUGAR SNAP PEAS
Substitute 2 cups sugar snap peas for asparagus. Substitute 1/2 pound boneless, skinless chicken breasts for shrimp; cook 4 minutes on each side or until done. Shred cooked chicken. Substitute 2 cups arugula for spinach. Yield: 4 servings (serving size: 1 1/4 cups).
CALORIES 229 (23% from fat)
FAT 5.8g (sat 2.1g, mono 2.3g, poly 1g)
WHITE BEAN SALAD WITH TUNA AND HARICOT VERTS
Substitute 2 cups haricot verts for asparagus. Substitute 1 (8-ounce) tuna steak for shrimp; cook 3 minutes on each side or until desired degree of doneness. Cut into bite-sized pieces. Substitute 2 cups torn radicchio for spinach. Yield: 4 servings (serving size: 1 1/2 cups).
CALORIES 221 (28% from fat)
FAT 6.8g (sat 2.2g, mono 2.5g, poly 1.7g)