Recipe of the Month - April 2013

Loaded Spinach Salad


Creamy Blue Cheese Dressing
1/3 cup low-fat mayonnaise
 1/3 cup buttermilk or nonfat milk
 1/3 cup nonfat plain yogurt
 2 tablespoons tarragon vinegar or white vinegar
 1 tablespoon Dijon mustard
 1/2 teaspoon salt
 1/2 teaspoon freshly ground pepper
 1/4 cup crumbled blue cheese

 8 large eggs
 6 cups baby spinach
 4 tablespoons Creamy Blue Cheese Dressing, divided
 1 8-ounce can beets, rinsed and sliced 
 1 cup shredded carrots
 2 tablespoons chopped pecans, toasted

WAC Fun Food Fact!

This recipe uses just two whole eggs, plus the whites from six additional eggs, so cholesterol and calories are reduced. To reduce the sodium content, substitute fresh beets for the canned ones. Just boil until tender, peel and slice.


To prepare dressing: Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.

To prepare salad: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs; discard 6 of the yolks. Chop the remaining yolks and whites.

Toss spinach and 2 tablespoons of the dressing in a large bowl. Divide between 2 plates. Top with the chopped eggs, beets, carrots and pecans. Drizzle with 2 more tablespoons dressing. (Refrigerate the extra dressing for up to 1 week.)  Serves 2 (about 4 cups per serving).

Nutrition Information:

Per serving: 270 calories; 12 g fat ( 3 g sat); 189 mg cholesterol; 20 g carbohydrates; 23 g protein; 6 g fiber; 803 mg sodium. From Eating Well

For information about WAC nutrition services, contact Kim Flannery.
414-328-3471, ext. 241 or

Click to download recipe.