Mayo Clinic Health Library

Recipe: Portobello and blue cheese salad

Updated: 01-12-2011

Dietitian's tip: Blue cheese and balsamic vinegar both have distinct, strong flavors, so only small amounts of each are needed for this mushroom and blue cheese salad. This salad is a very good source of selenium, potassium, folate and vitamins C and K.

Ingredients

Serves: 2

  • 1 teaspoon olive oil
  • 2 large portobello mushrooms, stemmed, wiped clean and cut into bite-size pieces
  • 4 slices red onion
  • 1 teaspoon minced garlic
  • 1 tablespoon of merlot wine
  • 6 asparagus stalks, cut into 1-inch sections
  • 2 tablespoons crumbled blue cheese
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon water
  • Freshly ground black pepper, to taste
  • 6 cups Bibb chopped lettuce
  • 2 roasted red peppers (canned), sliced
  • 1/2 cup croutons

Directions

In a small pan, heat the olive oil over medium heat. Add the mushrooms and onions. Saute until the vegetables are tender, 4 to 6 minutes. Add the garlic and saute another minute — taking care not to burn the garlic. Add the wine and cook until it evaporates completely, about 1 minute.

In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, 2 to 3 minutes. Set aside.

In a small bowl, add the blue cheese, balsamic vinegar, water and black pepper. Whisk to mix thoroughly. (Just before drizzling the dressing over the salad, whisk again.)

Add 3 cups of lettuce to each plate. Top each with 1/2 of the mushroom mixture, 1/2 of the asparagus, 1 roasted red pepper, 1/2 of the blue cheese dressing mixture and 1/4 cup croutons. Serve immediately.

Nutritional Analysis per serving
  • Calories: 190
  • Total carbohydrate: 25 g
  • Cholesterol: 6 mg
  • Dietary fiber: 5 g
  • Monounsaturated fat: 3 g
  • Protein: 9 g
  • Saturated fat: 2 g
  • Sodium: 250 mg
  • Total fat: 6 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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