Updated Waldorf Salad
There's nothing wrong with a good old Waldorf Salad (except probably too much mayonnaise dressing). But what if you took the same ideas--creamy dressing, lettuce, crunchy sweet fruit, and chopped nuts--and created a salad with super antioxidant power: selenium in Brazil nuts, and quercetin in red apples and red onion? The results are as tasty as they are healthy.
3/4 cup plain fat-free yogurt
1/2 cup reduced-fat sour cream
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
3 tart red apples, cut into 1-inch chunks
1-1/4 cups diced fennel (about 1/2 medium bulb)
1/2 cup finely diced red onion
1 small head romaine lettuce, cut crosswise into thin shreds
1/2 cup chopped Brazil nuts or walnuts (2 ounces)
1 In a large bowl, combine the yogurt, sour cream, lemon zest, lemon juice, salt, and pepper, and stir to blend.
2 Add the apples, celery, onion, and pomegranate seeds, and toss well to coat.
3 Serve the salad on a bed of shredded lettuce and topped with the chopped nuts.
Makes 6 servings.
Per serving: 189 calories, 11g total fat (3.3g saturated), 8mg cholesterol, 4.8g dietary fiber, 23g carbohydrate, 5g protein, 232mg sodium.