MU Extension MU Extension       University of Missouri    ●    Columbia    ●    Kansas City       Missouri S&T     ●    St. Louis

MissouriFamilies.org - Food and Fitness

 
Asparagus, Tomato and Feta Salad Asparagus, Tomato and Feta Salad

Prepared by: Kelsey Duncan,
Nutrition Specialist,
University of Missouri Extension

April 17, 2016

 

Yield: Makes 8 servings

 

Ingredients:

Vinaigrette

  • 6 tablespoons balsamic vinegar
  • 1/4 cup olive oil
  • 2 teaspoons Dijon mustard
  • 2 teaspoons honey
  • 1 clove garlic, minced
  • Salt and freshly ground black pepper

 

Salad

  • 2 pounds fresh asparagus, tough ends trimmed, dice into 2-inch pieces
  • 1 (10.5 ounce) package grape tomatoes, halved
  • 2/3 cup chopped walnuts, toasted
  • 4 ounces low-fat feta cheese, crumbled

 

Preparation:

  1. Bring a large pot of water to a boil.
  2. Meanwhile, prepare vinaigrette — add vinegar to a small saucepan. Bring to a boil over medium heat and allow to boil until reduced by half, about 3 minutes.
  3. Pour into a jar or bowl and add olive oil, mustard, honey and garlic. Whisk to blend while seasoning with salt and pepper to taste. Set aside.
  4. Add asparagus to boiling water and allow to boil until tender crisp, about 4-5 minutes.
  5. Meanwhile, fill a medium mixing bowl with ice and cold water. Drain and immediately transfer asparagus to ice water; let rest about 10 seconds then drain asparagus well.
  6. Transfer to a bowl with tomatoes and walnuts.
  7. Drizzle vinaigrette over top and toss lightly. Sprinkle over half of the feta then plate and top with remaining feta (just so the feta doesn't brown from tossing with all the dressing).

 

Nutrition information per serving

Calories: 161

Total Fat: 11.6g

Sodium: 207mg

Carbohydrates: 9g

Sugar: 5g

 

 

Source: Modified from cookingclassy.com

 

 

Back to recipes index

 

 

Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


University of Missouri logo links to http://extension.missouri.edu

Site Administrator:
mofamweb@missouri.edu
Copyright  ADA  Equal Opportunity


MissouriFamilies is produced by the College of Human Environmental Sciences,
Extension Division, University of Missouri

Last update: Monday, April 18, 2016