Bulking salads with Brussels sprouts

Published 11:25 pm Tuesday, September 23, 2014

Shaved Brussels Sprouts and Chicken Salad with Black Pepper-Mustard Dressing

Start to finish: 30 minutes

Servings: 4

For the dressing:

1/4 cup plain low-fat Greek yogurt

1/2 clove garlic, smashed or roughly chopped

2 tablespoons olive oil

1 tablespoon Dijon mustard

1 tablespoon red wine vinegar

1 tablespoon water

1/4 teaspoon kosher salt

1/2 teaspoon ground black pepper

For the salad:

1 Granny Smith apple, peeled, cored and diced

1 teaspoon lemon juice

1 pound Brussels sprouts, shaved or thinly sliced (about 5 cups)

1 pint grape tomatoes, halved

1/4 cup almonds, toasted and roughly chopped

1 boneless, skinless chicken breast, cooked and chopped or shredded (about 1 cup)

1 scallion, chopped

1 ounce Parmesan cheese, broken into shards

Lemon wedges, for serving

To make the dressing, in a blender combine all ingredients and blend until smooth. Set aside.

To prepare the salad, in a large serving bowl toss the diced apple with the lemon juice. Add the Brussels sprouts, tomatoes, almonds, chicken and scallion. Drizzle 1/4 cup of the dressing and toss well to coat. Top with Parmesan shards. Serve with the remaining dressing and lemon wedges on the side.

Nutrition information per serving: 280 calories; 120 calories from fat (43 percent of total calories); 14 g fat (2.5 g saturated; 0 g trans fats); 35 mg cholesterol; 23 g carbohydrate; 7 g fiber; 10 g sugar; 21 g protein; 400 mg sodium.