Lettuce, Walnut, and White Bean Salad

Total time: 10 minutes
     A small side salad to round out the meal.  You can add bits of anything you have on hand: tomato, pepper, onion.  Walnuts are such a good source of Omega-3 I like to work them in at least once a week. The yogurt dressing is similar to 'Ranch'.... but without all the unpronounceable ingredients...

 Ingredients:

• lettuce, enough for two small salads, 115gr, 4oz
• 1 cup white beans, 180gr, 6.4oz
• 1/3 cup creamy herb dressing,
• 1/4 cup shredded cheese - any flavor, 30gr, 1oz
• 1/4 cup walnuts halves, 28gr, 1oz
• Creamy Herb Dressing
• 1/2 cup Greek or plain yogurt, 150gr, 5.3oz
• 1 tbs Dijon mustard, 15gr, .53oz
• 1 tbs lemon juice, 15gr, .53oz
• 1 tbs fresh snipped chives, Substitute 2 tsp dried
• 1 tbs fresh snipped tarragon, Substitute 2 tsp dried
• 2 tbs good olive oil, 27gr,  .96oz

 Instructions:

• Prepare lettuce and put into a medium bowl.
• Add a bit of dressing and toss to coat (use tongs, it's easier).
• Taste and add more dressing if desired.
• Add, beans, cheese and walnuts, give it another toss or two and serve.
• Creamy Herb Dressing  
• Snip tarragon and chives with scissors.
• In small bowl whisk yogurt, mustard and lemon juice.
• Add oil, a bit at a time and whisk well.  Add herbs.  This will keep a week.

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Nutrition Information Creamy Herb Dressing Recipe serves 2            Entire Recipe / per serving Calories:  436 / 218 Total Carbohydrates:  9 / 4.5           Dietary Fiber:  .5 / .25 Total Fat:  42 / 21          Saturated Fat:  13 / 6.5 Cholesterol:  30 / 15 Protein: 7 / 3.5 Calcium:  236 / 118 Sodium:  174 / 87

Nutrition Information   Complete Salad with Dressing Recipe serves 2            Entire Recipe / per serving Calories:  784 / 392 Total Carbohydrates:  58 / 29           Dietary Fiber:  15 / 7.5 Total Fat:  48 / 24          Saturated Fat:  14 / 7 Cholesterol:  43 / 21.5 Protein:  35 / 17.5 Calcium:  586 / 293 Sodium:   614 / 307

General Technical Details and Disclaimer:

Measurements are actual measurements used for calculation. If there are no values the nutritional numbers were simply too small.

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

My information comes from my own digital, computerized scale and the USDA Nutrient Data Library: http://ndb.nal.usda.gov/