Romaine Wedges with Sardines and Caramelized Onions

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Don’t be afraid of the sardines in this healthy wedge salad recipe. Sardines are extremely nutritious, and are a perfect match for winter greens. In this healthy wedge salad recipe we’ve made little boats out of hearts of romaine lettuce and filled them with savory sardines, sweet caramelized onions, juicy cherry tomatoes and creamy dressing.

Romaine Wedges with Sardines and Caramelized Onions
photographer: Laurie Proffitt Photography
Nutritionist Tested & Approved

Time: 30 minutes

Ingredients
  • 1 tablespoon canola oil

  • 1 large sweet onion , sliced

  • 1/8 teaspoon salt plus 1/2 teaspoon , divided

  • 2 tablespoons balsamic vinegar

  • 1/2 cup reduced-fat plain Greek yogurt

  • 2 tablespoons low-fat mayonnaise

  • 2 tablespoons white-wine vinegar

  • 4 teaspoons minced shallot

  • 1/4 teaspoon freshly ground pepper

  • 2 hearts of romaine , halved lengthwise and cored

  • 2 4-ounce cans sardines with bones, packed in olive oil, drained

  • 1 cup halved grape or cherry tomatoes

Directions
  1. Place oil, onion and 1/8 teaspoon salt in a small saucepan over medium heat. Cover and cook, stirring occasionally, until the onions are very soft and starting to brown, 12 to 15 minutes. Reduce heat to medium-low if they are browning too much. Stir in balsamic vinegar and simmer, uncovered, until it is reduced to a glaze, 1 to 3 minutes.

  2. Whisk yogurt, mayonnaise, white-wine vinegar, shallot, pepper and the remaining 1/2 teaspoon salt in a small bowl.

  3. Divide romaine halves among 4 dinner plates or place on a large platter. Spoon the dressing over the salads. Break sardines into two or three pieces each and divide among the romaine halves. Top with the caramelized onions and tomatoes.


Nutritional Facts

Servings
4
Serving Size
1 ÒwedgeÓ
Calories
230
Carbohydrates
13 g
Fat
12 g
Saturated Fat
2 g
Protein
18 g
Cholesterol
79 mg
Dietary Fiber
3 g
Potassium
651 mg
Sodium
716 mg
Yield
4 servings
1 “wedge” each
Exchanges
2 vegetable
1/2 low-fat milk
2 lean meat
1 fat
Vitamin A
202% daily value
B12 80% dv
Folate
43% dv
Calcium
28% dv
Vitamin C
21% dv
Potassium
19% dv
Iron
16% dv

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