Horizon Recipes

Green Bean and Walnut Salad
Yield: Serves 4
Difficulty: Moderate
Prep Time: 15 minutes
Cooking Time: 7 minutes

The dressing for this simple salad can also double as a healthful dip.


Ingredients

1 pound fresh green beans, trimmed
1/2 cup Horizon Organic lowfat cottage cheese
1/4 cup Horizon Organic fat-free plain yogurt
1 tablespoon red wine vinegar or lemon juice
1 tablespoon reduced fat feta
1 whole green onion, chopped
1/4 teaspoon salt
1/4 teaspoon dried oregano
1/2 teaspoon dried dill
1 to 1-1/2 teaspoon flax oil*
freshly ground pepper to taste
1/2 small red onion, thinly sliced
1/2 cup toasted walnuts, coarsely chopped
*Available in the natural section of most grocery stores.
Directions

Boil a large pot of generously salted water. Add the green beans and cook for 7 minutes. Drain and immediately rinse the beans in cold water to stop the cooking. Drain thoroughly or pat dry.

In a blender, combine the cottage cheese, yogurt, vinegar, feta, green onion, salt, oregano, dill, flax oil and a few grinds of fresh pepper. Blend until smooth. Adjust salt and pepper to taste.

If the sliced red onion is very sharp, rinse the slices in cool water to mellow their flavor and pat dry. Combine the beans and onions in a bowl, pour the dressing over and toss to coat. Chill for a least an hour. Sprinkle on the walnuts just before serving.

Nutrition Information

Calories 205; Calories from Fat 114; Total Fat 13g; Saturated Fat 2g; Cholesterol 8mg; Sodium 358mg; Total Carbohydrates 14g; Fiber 5g; Sugars 5g; Protein 10g; Vitamin A 19% DV; Vitamin C 36% DV; Calcium 15% DV; Iron 10% DV.     

Omega-3s 2328mg [2.3g]

Share