Recipe

Fennel and Walnut Winter Salad

developed by Church Health Center Wellness

The oil and nuts in this salad provide a heart-healthy balance of omega-6 to omega-3 fats, a generous amount of antioxidants and a good supply of protein and fiber.

Total Time: 20 minutes
Makes 4 servings
Serving Size: 2 cups each
Nutrition Facts (per serving): Calories: 211; Total Fat: 19 grams; Sodium: 210 mg; Carbohydrate: 10 grams; Fiber: 5 grams; Protein: 4 grams

Ingredients:

Vinaigrette

  • 1 medium shallot, finely diced (or 1 small onion)
  • 1 tablespoon red-wine vinegar
  • 1 teaspoon Dijon mustard
  • ¼ teaspoon salt, or to taste
  • ¼ cup canola oil

Salad

  • ¼ cup chopped walnuts, toasted
  • 4 cups mixed, tender salad greens, such as Boston or Bibb lettuce torn into bite-size pieces
  • 1 small fennel bulb, trimmed and cut into 2-inch slivers
  • 4 ounces (2 cups) white mushrooms, sliced

Directions:

  1. To prepare Vinaigrette: Combine shallot, vinegar, mustard and salt in a small bowl. Let stand for 5 minutes, then whisk in oil.
  2. Toast walnuts in dry skillet over medium heat for ~3-5 minutes or until fragrant.
  3. Just before serving, combine salad greens, fennel and mushrooms. Drizzle with vinaigrette and toss to coat well. Sprinkle with walnuts and serve immediately.

Make Ahead Tip: Refrigerate the dressing (Step 1) for up to 2 days.

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