Green Goddess Salad & Dressing
As demonstrated in the “Green” episode of Live It – March 2017
Ingredients
Dressing
- 1 ripe avocado
- ¼ cup buttermilk
- 5 oz plain Greek yogurt
- 3 scallions (green onions), chopped
- 1 tsp minced garlic
- ½ cup fresh basil leaves
- Juice from ½ lemon
- ½ tsp salt (optional)
- ½ tsp pepper
Salad
- 8 cups chopped Romaine lettuce
- 12 oz peeled & deveined cooked shrimp
- ½ cucumber, sliced
- 1 cup cherry tomatoes
- 1 cup canned chickpeas, rinsed
- 1 cup canned artichoke hearts, rinsed & chopped
- ½ cup chopped celery
Instructions
Dressing
Slice avocado in half and remove the pit. Scoop out of its skin and place in a blender. Add the remaining ingredients to the blender and blend until smooth.
Salad
Assemble salad by dividing lettuce among 4 large plates and top with cucumber, tomatoes, chickpeas, artichoke hearts, celery and cooked shrimp, evenly divided among the 4 plates. Drizzle dressing over the salad and serve immediately. Store leftover dressing in the refrigerator for up to 3 days.
Note: To reduce the sodium in this recipe, choose fresh shrimp that has not been soaked in a sodium solution, or use fresh chicken.
Nutrition Facts
Dressing
Amount per serving
Serving size: ⅛ recipe
Calories: 54
Total Fat 3.4 g
Cholesterol 0.3 mg
Sodium 164.9 mg
Potassium 46.5 mg
Total Carbohydrate 4.0 g
Dietary Fiber 1.7 g
Sugars 1.1 g
Protein 2.7 g
Salad
Amount per serving
Serving size: ¼ recipe
Calories 233
Total Fat 1.7 g
Cholesterol 165.8 mg
Sodium 770.1 mg
Potassium 338.4 mg
Total Carbohydrate 28.3 g
Dietary Fiber 9.6 g
Sugars 2 g
Protein 25.3 g
Vitamin A 112%
Vitamin B-12 21%
Vitamin B-6 21%
Vitamin C 54%
Calcium 8%
Copper 14%
Folate 43%
Iron 24%
Magnesium 13%
Niacin 12%
Pantothenic Acid 5%
Phosphorus 18%
Selenium 51%
Zinc 14%
Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.
For more recipes and to watch past episodes of Live It, visit www.www.chwchospital.org/live-it.