Sarah Wally: Hi! I am Sarah Wally, a registered dietitian with the Association for Dressings & Sauces. And today I'm going to teach you how to make a delicious Andouille Chicken Gumbo Salad.
Now the nutritional profile of your salad depends on what ingredients you choose. So the specific vitamins, and minerals, the phytonutrients, and the amount of fiber that your salad provides is going to vary from recipe-to-recipe.
So to get started today we have eight cups of spring mix greens, two-thirds of a cup of can-diced tomatoes and we're going to use the ones that have green chilies in them and we're going to drain those. A half of a cup of Sun Dried Tomato Vinaigrette dressing, two links of cajun style andouille smoked pork sausage or you can use turkey sausage sliced about a quarter of an inch thick, one cup of boneless skinless chicken breast, ?
nt? one-inch pieces, one-half cup of chopped onion, one-half cup of chopped green bell pepper, a half of a cup of chopped celery, a half of a cup of frozen corn, and one cup of frozen cut okra.
So to start we have our pan on a medium high heat and to that we're going to add our sausage and our chicken. And you're going to stir these and cook for about three minutes or until the chicken is cooked through.
Okay, and now that our chicken has cooked through we're going to add a green bell pepper, our celery, and our onion, we're going to stir these together and cook for an additional five minute.
Okay, now that's cooked through so we're going to add our frozen okra, our frozen corn, season to taste with salt and pepper, stir that together and cook this for an additional ten minutes or until the okra is cooked through. Now while our Gumbo is cooking we're going to prepare our salad greens. So first we're going to take our eight cups of mixed salad greens, to that we're going to add our can-diced tomatoes and then we're going to add one-quarter of a cup dressing so about half of this.
Now topping a salad with your favorite dressing is actually a great way to boost the nutritional value of your meal. The healthy oils that are found in many salad dressings help your body to absorb key nutrients, for example, some of the antioxidants that are found in vegetables and fruits.
Okay, and now our chicken and sausage are finished cooking so I'm just going to turn the heat off on that and we're ready to plate our salad. So this salad serves about four.
I'm just going to put one nice portion on a plate and now I'm going to add about a quarter of our gumbo to the top of that. Now when choosing salad ingredients be sure to select a wide range of colors in your vegetables and fruits. Eating from a plate that's vivid and colorful is a great way to ensure that you're getting a wide range of nutrients. So now we're just going to finish this off with an additional tablespoon of dressing and you're good to serve.
Eating a salad a day topped with your favorite salad dressing is an easy way to add valuable nutrients to your diet. Nutrients that promote good health and may help ward off disease. For more creative salad ideas visit saladaday.