Salad Recipes – Portabella and Basil Salad

    Published: 06-16-2009
    Views: 9,412
    Dietitian Sarah Wally demonstrates how to make a Portabell and Basil Salad. Topping your salad with your favorite dressing can actually boost the nutritional value of your meal. The healthy oils found in salad dressings help your body to better absorb key nutrients, including many important antioxidants that are found in vegetables and fruits.

    Sarah Wally: Hi! I'm Sarah Wally, a registered dietitian with the Association for Dressings & Sauces. And today I'm going to teach you how to make a delicious Portabella and Basil Salad.

    Now the nutrition in profile of your salad is going to depend on what ingredients you choose, so the specific vitamins, and minerals, the phytonutrients, and the amount of fiber that your salad provides is really going to vary from recipe-to-recipe. So to start with today we have two portabella mushrooms, then I'm going to have a quarter of a cup of balsamic vinegar dressing plus an additional two tablespoons of dressing. I'm going to have one red bell pepper and one yellow bell pepper, the jarred roasted variety and we're going to slice those lengthwise.

    A quarter of a cup of grated parmigiano-reggiano cheese, a half of a cup of arugula, a half of a cup of fresh basil that's been torn into bite-size pieces, two peaches that have been pitted and sliced into quarter inch pieces, and two teaspoons of olive oil.

    So now we're going to take our portabella mushrooms and we're going to slice them lengthwise. And now once we have these sliced we're going to add them to a bowl and we're going to marinate them with two tablespoons of balsamic dressing. I'm just going to pore that dressing over the mushrooms, start together a bit, here again we're going to cover this with plastic wrap, and let it set for about 5 to 15 minutes.

    So now that our mushrooms have marinated we're ready to cook them. So we have a saut pan, on medium low heat, to that I'm going to add a little bit of olive oil and then we can add the marinated mushrooms right to the hot pan.

    I'm going to season with a little salt and pepper, and now I'm going to cook these till their tender about 5 to 8 minutes. So while our mushrooms are cooking we're going to take our arugula, our torn basil, and our sliced peaches, it's so colorful. And we're going to combine those together and add a quarter of a cup of the balsamic dressing.

    Now topping your salad with a favorite dressing can actually boost the nutritional value of your meal. The healthy oils that are found in many salad dressings help your body to absorb certain nutrients, like some of the antioxidants that are found in vegetables and fruits.

    Okay, so now that our mushrooms have finished cooking, and they've decreased in size a little bit we're actually all ready to plate our salad. It takes some of our peaches and our greens, and now to this we're going to add some of our sliced roasted peppers, I'm going to add our portabella mushrooms, and we're going to top it with our grated parmigiano-reggiano cheese and some of our torn basil leaves, and you're ready to serve.

    Eating a salad a day with your favorite salad dressing is a great way to add valuable nutrients to your diet, nutrients that protect your health and may help fight disease. For more creative salad ideas visit www.

    saladaday.

    org.