This healthy dinner salad recipe gets its staying power from protein-packed shrimp and fiber-rich barley. With a simple red-wine vinaigrette, this quick salad makes just one serving but is easy to double or triple. Look for precooked beets with other prepared vegetables in the produce department.
- 2 cups lightly packed arugula
- 1 cup lightly packed watercress
- 1 cup cooked beet wedges
- ½ cup zucchini ribbons (see Tip)
- ½ cup thinly sliced fennel
- ½ cup cooked barley
- 4 ounces cooked, peeled shrimp (see Tip), tails left on if desired
- Fennel fronds for garnish
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon red- or white-wine vinegar
- ½ teaspoon Dijon mustard
- ½ teaspoon minced shallot
- ¼ teaspoon ground pepper
- ⅛ teaspoon salt
- Step 1
Arrange arugula, watercress, beets, zucchini, fennel, barley and shrimp on a large dinner plate.
Whisk oil, vinegar, mustard, shallot, pepper and salt in a small bowl, then drizzle over the salad. Garnish with fennel fronds, if desired.
To make zucchini ribbons, thinly shave whole zucchini lengthwise with a vegetable peeler.
Go for sustainably raised shrimp. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America; it’s more likely to be sustainably caught.
Give grains a cooldown: To cool grains down quickly, spread them out on a foil-lined baking sheet. The surface area helps speed cooling, while the foil prevents any residual flavors on the pan from seeping in.
Serving Size: About 4 1/2 cups salad Per Serving: 584 calories; protein 35g; carbohydrates 47g; dietary fiber 9.3g; sugars 17.9g; fat 29.8g; saturated fat 4.2g; cholesterol 214.3mg; vitamin a iu 2645.3IU; vitamin c 43.3mg; folate 217.7mcg; calcium 255.5mg; iron 4.3mg; magnesium 147mg; potassium 1506mg; sodium 653.6mg; thiamin 0.2mg. Exchanges:
1 1/2 starch, 5 vegetable, 4 lean meat, 5 1/2 fat