Portobello and blue cheese salad
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 vitamin C.
SERVES 2
Ingredients
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 chopped red bibb 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, onions and garlic. Saute until the vegetables are tender, 4 to 6 minutes. 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 Cholesterol 6 mg
Protein 9 g Sodium 247 mg
Carbohydrate 27 g Fiber 6 g
Total fat 6 g Potassium 1,185 mg
Saturated fat 2 g Calcium 138 mg
Monounsaturated fat 3 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 3
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 3
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00540 
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