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Asparagus and Tomato Salad

Newsletter recipe 

Preparation Time: 10 minutes
Cook Time: 4 minutes
Makes: about 8 cups (2 L)
Serving size: 2 cups

Both refreshing and colourful, this salad will be a big hit for lunch or dinner. If asparagus is not available, look for green beans as an easy and tasty substitute. In summer, look for a variety of colourful heirloom tomatoes for more colour and sweet taste.

Ingredients

8 oz

asparagus spears, trimmed

227 g

1

small head Boston lettuce, torn in bite size pieces

1 cup

baby arugula or spring mix

250 mL

4

tomatoes, sliced

1 lb/454 g

12

black olives, pitted and chopped

1 tbsp

toasted pine nuts or slivered almonds

Dressing:

3 tbsp

extra virgin olive oil

45 mL

2 tbsp

white wine vinegar

30 mL

1/2 tsp

grated lemon rind

2 mL

Pinch each salt and freshly ground black pepper

Directions
  1. Dressing: In a small bowl, whisk together oil, vinegar, lemon rind, salt and pepper; set aside.
  2. In a pot of boiling water, cook asparagus for about 4 minutes or until bright green and tender crisp. Drain well and rinse with cold water. Drain again. Chop into 2 inch (5 cm) pieces.
  3. In a large platter or bowl, arrange the lettuce and arugula around the edge to for the base of the salad. Place the slice tomatoes in a circle on top and asparagus in the center.
  4. Sprinkle with olives and pine nuts. Drizzle with dressing to serve.
Tips
  1. You can substitute the same amount of green beans for the asparagus.
  2. You can substitute 1 container (5 oz. /150 g) of Mache (lamb’s lettuce) for the Boston lettuce.
  3. Increase the protein and make a more filling meal by adding your choice of chick peas, grilled chicken or poached salmon.

Nutritional Information (2 cups): Calories: 155, Protein: 3, Fat: 13, Carbohydrate: 8, Fibre: 3, Sodium: 130

EatRight Ontario

Source: Reprinted with permission courtesy of EatRight Ontario at www.eatrightontario.ca. Contact an EatRight Ontario Registered Dietitian for free nutrition advice at 1 877 510-5102 or send an e-mail at www.eatrightontario.ca.


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