Green Goddess Salad & Dressing

As demonstrated in the “Green” episode of Live It – March 2017

Watch the episode here.

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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 Services and Wellness Departments at Community Hospitals and Wellness Centers (CHWC). Episodes are hosted by registered dietitian and certified diabetes educator Andrea Miller, and each features a different special guest sous chef. The goal of Live It is to showcase nutrient-dense foods and teach viewers doable ways to use them in order to promote wellness in our community. Held once a month at Bryan Hospital, the show is recorded by Bryan Municipal Utilities in front of a live all-staff audience. For more recipes and to watch past episodes of Live It, visit www.chwchospital.org/live-it.