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Healthified Spring Vegetable Salad Over Fresh Greens

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94% less sat fat • 60% less sodium than the original recipe. Peppery arugula and watercress plus a dash of salsa add refreshing sassiness to your salad routine.

  • Prep Time 30 min
  • Total Time 2 hr 30 min
  • Servings 2

Ingredients

1
medium zucchini, chopped (1 1/4 cups)
8
ounces fresh asparagus spears, trimmed and cut into 1/2- to 1-inch slices (1 cup)
4
green onions, thinly sliced (1/4 cup)
1/2
cup frozen sweet peas
1
tablespoon olive oil
2
cups fresh arugula or spinach
2
cups watercress
1/4
cup bottled mild or medium green salsa or green taco sauce
1
tablespoon white balsamic vinegar

Directions

  • 1 In a large skillet, cook zucchini, asparagus, green onions, and peas in hot oil over medium heat for 3 to 5 minutes or until asparagus is just crisp-tender, stirring occasionally. Transfer vegetables to a medium bowl; cover and chill for 2 to 24 hours.
  • 2 In a large bowl, toss together arugula and watercress. Stir salsa and vinegar into chilled vegetables; spoon over greens.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 300
  • Fat Reduced By 31g
  • Saturated Fat Reduced By 15g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 2 cups
Calories
150
(
Calories from Fat
60),
% Daily Value
Total Fat
7g
7%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
250mg
250%;
Total Carbohydrate
17g
17%
(Dietary Fiber
5g
5%
  Sugars
7g
7%
),
Protein
7g
7%
;
% Daily Value*:
Vitamin A
70%;
Vitamin C
90%;
Calcium
15%;
Iron
20%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
2 tablespoons butter 4 green onions, thinly sliced (1/4 cup)
4 cups chopped iceberg lettuce 1/2 cup Green Giant® frozen sweet peas
1/4 cup ranch salad dressing 1 tablespoon olive oil
1/2 cup shredded cheddar cheese (2 ounces) 2 cups fresh arugula or spinach
1/2 cup seasoned croutons 2 cups watercress
1/4 cup bottled mild or medium green salsa or green taco sauce
1 tablespoon white balsamic vinegar
Nutritional Highlights
Calories
 
 
450 (before)
150 (after)
Cholesterol
 
 
70 mg (before)
0 mg (after)
Saturated Fat
 
 
16 g (before)
1 g (after)
Sodium
 
 
630 mg (before)
250 mg (after)
Total Fat
 
 
38 g (before)
7 g (after)
Vitamin A (%DV)
 
 
35 (before)
70 (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 2 cups
Calories
150
(
Calories from Fat
60),
% Daily Value
Total Fat
7g
7%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
250mg
250%;
Total Carbohydrate
17g
17%
(Dietary Fiber
5g
5%
  Sugars
7g
7%
),
Protein
7g
7%
;
% Daily Value*:
Vitamin A
70%;
Vitamin C
90%;
Calcium
15%;
Iron
20%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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