Recipe: Heart Smart Cobb Salad with Dressing
This recipe comes to you from Chef Beth of Caregivers Kitchen. You can see a video of how to prepare this dish in the course: Mealtime with Cardiovascular Disease. (If you are interested in this course and it's not in your course list, please ask your supervisor to assign it to you.)
Heart Smart Cobb Salad: Serves 2 (Each 1/2 cup serving has 270 calories, 130 mg of sodium and counts as 1/2 of a carb choice.)
This salad is lighter than a traditional Cobb salad without giving up flavor. Use prewashed lettuce and spinach for easy preparation. Add favorite veggies like carrots, onion, or radish for extra crunch. Drizzle with Cobb Salad Dressing, if desired, for extra flavor.
Essential Equipment:
- cutting board
- paring or chef knife
- salad spinner (optional)
- measuring cups
- measuring spoons
- serving plates
Ingredients:
- 2 c. Romaine lettuce
- 2 c. fresh spinach
- 1 avocado
- 1/2 c. tomato, diced
- 1 egg, hard boiled, sliced
- 1/4 c. cooked chicken, diced
- 2 Tbsp. sunflower seed (optional)
- diced carrot, onion, or other vegetables (optional)
Instructions:
- Wash and dry lettuce and spinach or use prewashed. Remove tough stems and tear into bite-sized pieces. Wash the avocado and tomato.
- Remove skin and pit from avocado and dice. Peel and dice the hard boiled egg and chicken.
- Divide the lettuce and spinach between 2 plates. Top with avocado, diced chicken, sliced egg, tomato, and other toppings.
- Sprinkle with sunflower seeds and dressing (if using) and serve.
To serve later: Make the salad with all ingredients except avocado (as it will turn brown). Cover tightly with plastic wrap and refrigerate for up to 2 days. Drizzle with dressing just before serving.
- CONTAINS: EGGS
Cobb Salad Dressing
Essential Equipment:
- cutting board
- paring or chef knife
- small mixing bowl
- measuring spoons
- whisk
- spoon
Ingredients:
- 3 Tbsp. olive oil
- 2 tsp. red wine vinegar
- 1 clove garlic, peeled and minced
- 1 tsp. Dijon mustard
- 1 tsp. Worcestershire sauce
- salt and pepper (optional)
Instructions:
- Mash the garlic clove with the back of a knife and peel. Mince very finely.
- In a small bowl, add minced garlic, vinegar, Dijon mustard, and Worcestershire sauce.
- Drizzle in olive oil, whisking all ingredients together. For best flavor, let stand for at least 30 minutes before serving.
- Spoon over salad just before serving.
- CONTAINS: FISH (ANCHOVIES)
© Caregivers Kitchen