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Recipe: Portobello and blue cheese salad

Recipe: Portobello and blue cheese salad

Portobello and blue cheese salad — one of many healthy recipes from Mayo Clinic.

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.


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.


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 Bibb chopped lettuce
  • 2 roasted red peppers (canned), sliced
  • 1/2 cup croutons

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains1/2 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs1/2 
Fats
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories190 
Carbohydrate25 g 
Cholesterol6 mg 
Fiber5 g 
Monounsaturatedfat3 g 
Potassium 
Protein9 g 
Saturatedfat2 g 
Servingsize 
Sodium250 mg 
TotalFat6 g 

2011-01-12

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