Healthified Tangy Spinach and Apple Salad

50% less sat fat than the original recipe • Only 140 calories. Get ready for a light, crispy salad that will fill you up, but won't weigh you down.

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 90
Fat Reduced By 7g
Sodium Reduced By 250mg

See What Makes It Healthified »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 140
Calories from Fat: 70),

% Daily Value

Total Fat: 8g; 8%
(Saturated Fat 2 1/2g, 2 1/2% Trans Fat 0g 0% ),
Cholesterol: 5mg; 5%;
Sodium: 340mg; 340%;
Total Carbohydrate: 14g; 14%
(Dietary Fiber 3g 3% Sugars 9g 9% ),
Protein: 5g; 5%

% Daily Value*:

Vitamin A: 90%;
Vitamin C: 25%;
Calcium: 10%;
Iron: 8%;

Exchanges:

0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 10 min
Total Time 25 min
Servings 4

Ingredients

Tangy Spinach and Apple Salad

6: cups fresh baby spinach

1: medium green-skin apple (such as Granny Smith), cored and sliced

1/4: cup thin wedges red onion

2: tablespoons snipped dried tart red cherries

1/2: cup crumbled reduced-fat feta cheese

Thyme-Dijon Vinaigrette

1/4: cup olive oil

1/4: cup white balsamic vinegar or regular balsamic vinegar

2: teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed

1: teaspoon Dijon-style mustard

1/4: teaspoon salt

Directions

1 In a large bowl toss together spinach, apple, red onion, and dried cherries. Drizzle with Thyme-Dijon Vinaigrette. Toss gently to coat. Top individual servings with cheese.
2 Thyme-Dijon Vinaigrette: In a screw-top jar combine 1/4 cup olive oil; 1/4 cup white balsamic vinegar or regular balsamic vinegar; 2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed; 1 teaspoon Dijon-style mustard; and 1/4 teaspoon salt. Cover; shake well to mix. Chill for up to 1 week. Shake before serving. Makes 2/3 cup.

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
1/2 cup bottled honey mustard salad dressing	6 cups fresh baby spinach
2 slices crisp cooked bacon, crumbled	2 tablespoons snipped dried tart red cherries
6 cups chopped iceberg lettuce	1/2 cup crumbled reduced-fat feta cheese
1/2 cup crumbled feta cheese or crumbled blue cheese (2 ounces)	1/4 cup olive oil
	1/4 cup white balsamic vinegar or regular balsamic vinegar
	2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
	1 teaspoon Dijon-style mustard
	1/4 teaspoon salt

Nutritional Highlights

Calories		230 (before) 140 (after)
Fat		2 (before) 1 1/2 (after)
Saturated Fat		5 g (before) 2 1/2 g (after)
Sodium		590 mg (before) 340 mg (after)
Sugars		16 g (before) 9 g (after)
Total Fat		15 g (before) 8 g (after)
Vitamin A (%DV)		10 (before) 90 (after)
Vitamin C (%DV)		8 (before) 25 (after)

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We calculated the nutrition of this recipe at the time it was created on 07/17/2012. NOTE: We do not include optional ingredients in our calculations.