INGREDIENTS
- 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
DIRECTIONS
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).
TIPS
Warm bacon vinaigrette wilts the fresh spinach. This salad is best eaten immediately after tossing.
NUTRITIONAL INFORMATION
CALORIES 245 (29% from fat)
FAT 7.8g (sat 2.4g, mono 2.6g, poly 2.1g)
PROTEIN 24.5g
CARB 19.1g
FIBER 5.5g
CHOL 136mg
IRON 4.5mg
SODIUM 578mg
CALC 108mg
VARIATIONS
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).
NUTRITIONAL INFORMATION
CALORIES 229 (23% from fat)
FAT 5.8g (sat 2.1g, mono 2.3g, poly 1g)
PROTEIN 20.8g
CARB 22.7g
FIBER 6.2g
CHOL 39mg
IRON 2.6mg
SODIUM 550mg
CALC 103mg
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).
NUTRITIONAL INFORMATION
CALORIES 221 (28% from fat)
FAT 6.8g (sat 2.2g, mono 2.5g, poly 1.7g)
PROTEIN 19.9g
CARB 20g
FIBER 5.9g
CHOL 32mg
IRON 2.6mg
SODIUM 469mg
CALC 70mg