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Healthified Tangy Smoked Salmon Layered Salad

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80% less sat fat • 60% less cholesterol than the original recipe. Find your inner gourmet with this elegant salad—perfect for a special dinner but easy enough for a weeknight meal.

  • Prep Time 25 min
  • Total Time 25 min
  • Servings 6

Ingredients

3/4
cup Yoplait® plain fat-free yogurt
2
tablespoons olive oil
2
tablespoons lemon juice
1
tablespoon honey
1
clove garlic, minced
1/2
teaspoon ground cardamom or ground nutmeg
1/4
teaspoon salt
3/4
teaspoon cracked black pepper
1/3
cup fresh mint leaves, coarsely chopped
1
teaspoon finely shredded lemon peel
1/2
of a medium cantaloupe, peeled and cut into thin wedges (about 2 cups)
2
cups thinly sliced fennel
2
cups fresh blueberries, seedless red grapes, or Cascadian Farm® frozen organic blueberries, thawed
8
ounces smoked salmon, skin and bones removed, coarsely broken
1/2
of a medium honeydew melon, cut into cubes or balls (about 2 cups)

Directions

  • 1 For dressing: In a small bowl, combine yogurt, olive oil, lemon juice, honey, garlic, cardamom, salt, and 1/2 teaspoon of the pepper. Set aside.
  • 2 In a small bowl, combine mint, lemon peel, and the remaining 1/4 teaspoon pepper; set aside. In a trifle dish or straight-sided glass serving bowl, place cantaloupe, fennel, blueberries, salmon, and honeydew. Sprinkle with mint mixture. Serve with dressing.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 80
  • Fat Reduced By 10g
  • Saturated Fat Reduced By 4g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/2 cups salad
Calories
220
(
Calories from Fat
60),
% Daily Value
Total Fat
7g
7%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
10mg
10%;
Sodium
460mg
460%;
Total Carbohydrate
29g
29%
(Dietary Fiber
3g
3%
  Sugars
24g
24%
),
Protein
10g
10%
;
% Daily Value*:
Vitamin A
35%;
Vitamin C
40%;
Calcium
10%;
Iron
6%;
Exchanges:
0 Starch; 1 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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
3/4 cup sour cream 3/4 cup Yoplait® plain fat-free yogurt
1/4 cup olive oil 2 tablespoons olive oil
2 tablespoons sugar 1 tablespoon honey
1/2 teaspoon garlic salt 1 clove garlic, minced
1/2 teaspoon salt 1/4 teaspoon salt
Nutritional Highlights
Calories
 
 
280 (before)
200 (after)
Cholesterol
 
 
25 mg (before)
10 mg (after)
Saturated Fat
 
 
5 g (before)
1 g (after)
Total Fat
 
 
17 g (before)
7 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 07/24/2012. 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

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/2 cups salad
Calories
220
(
Calories from Fat
60),
% Daily Value
Total Fat
7g
7%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
10mg
10%;
Sodium
460mg
460%;
Total Carbohydrate
29g
29%
(Dietary Fiber
3g
3%
  Sugars
24g
24%
),
Protein
10g
10%
;
% Daily Value*:
Vitamin A
35%;
Vitamin C
40%;
Calcium
10%;
Iron
6%;
Exchanges:
0 Starch; 1 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

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