Green Bean and Walnut Salad
The dressing for this simple salad can also double as a healthful dip.
Serves 4
- 1 lb. fresh green beans, trimmed
- 1/2 cup Horizon Organic reduced fat cottage cheese
- 1/4 cup Horizon Organic fat-free plain yogurt
- 1 tablespoon red wine vinegar or lemon juice
- 1 tablespoon reduced fat feta
- 1 whole green onion, chopped
- 1/4 teaspoon salt
- 1/4 teaspoon dried oregano
- 1/2 teaspoon dried dill
- 1 to 1 1/2 teaspoon flax oil*
- freshly ground pepper to taste
- 1/2 small red onion thinly sliced
- 1/2 cup toasted walnuts, coarsely chopped
*Available in the natural section of most grocery stores.
- Boil a large pot of generously salted water. Add the green beans and cook for 7 minutes. Drain and immediately rinse the beans in cold water to stop the cooking. Drain thoroughly or pat dry.
- In a blender, combine the cottage cheese, yogurt, vinegar, feta, green onion, salt, oregano, dill, flax oil and a few grinds of fresh pepper. Blend until smooth. Adjust salt and pepper to taste.
- If the sliced red onion is very sharp, rinse the slices in cool water to mellow their flavor, and pat dry. Combine the beans and onions in a bowl, pour the dressing over and toss to coat. Chill for at least an hour. Sprinkle on the walnuts just before serving.
Nutrition facts/serving (250g): 4 servings
Calories: 210, calories from fat: 110, total fat: 12g, saturated fat: 1.5g, cholesterol: 5 mg, sodium: 310mg, total carbohydrates: 18g, fiber: 6g, sugars: 7g, protein: 10g. Vitamin A: 20%, vitamin C: 50%, calcium: 15%, iron: 10%
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