Updated Cobb Salad
Lighten up already!
When you hear that word, knowing that you need to drop a few pounds, what food first comes to mind? When I think "diet", I think salad. Salad for dinner. Main dish salad.
A famous (and fabulous) main dish salad is the "Cobb Salad" invented in the 1930s at the Hollywood Brown Derby Restaurant. The original consists of chopped greens, tomato, crisp bacon, chicken, hard-boiled egg, avocado, and Roquefort cheese.
I wondered if I could perhaps update and improve the original.
For the dressing:
- 2 1/2 tablespoons lemon juice
- 1 1/2 tablespoons olive oil
- 1/2 tsp. Dijon mustard
For the salad:
- 1 tsp. olive oil
- 1 lb. large shrimp, peeled and deveined
- 1/2 tsp. smoked paprika
- 1/8 tsp. salt
- 1 10-oz pkg. arugula or spinach leaves
- 1 cup haricot verts (thin green beans), blanched
- 1 cup raw button mushrooms, sliced
- 2 cups cherry tomatoes
- 1 ripe avocado, cut into 8 wedges
- 1/2 cup crumbled goat cheese feta
Make the dressing:
- Combine lemon juice, oil, and mustard in a bowl; stir with whisk until blended. Set aside.
Make the salad:
- Heat a large sauté pan over medium-high heat. Add olive oil and swirl to coat pan. Sprinkle shrimp with smoked paprika and salt. Add to pan and cook 2 minutes on each side or until done. Remove from pan and set aside to cool.
- Add arugula or spinach leaves to bowl containing salad dressing. Toss to coat.
- Divide mixture among 4 salad plates. Top each serving with shrimp, green beans, mushroom slices, tomatoes, avodaco, and shredded cheese.
What makes this recipe work?
- We replaced the traditional romaine lettuce with a healthier, more nutrient-rich salad green.
- We omitted the bacon and chicken, choosing instead shrimp as the protein.
- the smoky bacon flavor is replaced by smoked paprika.
- We deleted the egg and used instead raw mushrooms and blanched green beans (they contain no fat grams and are both very low in calories).
- We replaced the fat-laden roquefort with an equally assertive goat milk feta cheese.
|Calories from Fat||171|
|% Daily Value *|
|Fat 19 g||29%|
|Saturated fat 5 g||25%|
|Fiber 7 g||28%|
|Protein 30 g||60%|
|Cholesterol 189 mg||63%|
|Sodium 453 mg||19%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
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