This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is NOT safe for those who are sensitive to gluten. Lea & Perrins Worcestershire sauce (sold in the United States) is gluten-free.
"A well-made salad must have a certain uniformity; it should make perfect sense for those ingredients to share a bowl."
-Yotam Ottolenghi, Chef
My colleague at The Goldring Center for Culinary Medicine, Leah Sarris, introduced me to this technique of using pureed beans to thicken a dressing. It works very well, giving a nicely smooth and creamy feel to the dressing and adding a lot of fiber. The dressing works great in salads like this one, and you can use it for shrimp, chicken or even in potato salad.
Worcestershire is a county in England. The sauce was, however, developed in India by Englishmen and originally bottled back in Worcester, England (hence the name). It contains vinegar, molasses, cloves, anchovies, tamarind, chili peppers, shallots, garlic and onion among other things. It has a great flavor and the low-sodium versions are indistinguishable from the traditional Worcestershire sauce.
1 tsp. low-sodium Worcestershire sauce = 5 calories, 0g fat, 0g sat fat, 0 mono fat, 0g protein, 1g carbohydrates, 20mg sodium, 0mg cholesterol
Servings = 4 | Serving size =about 1/4 cup
Cooking Time = 15 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe can be divisible by 2.
This salad dressing keeps very well for 3-4 days.
|2 cloves||fresh garlic (minced)|
|1 Tbsp||Worcestershire sauce|
|1 ounce||Parmigiano-Reggiano (grated)|
|fresh ground black pepper (to taste)|
|1/2 cup||no salt added white beans (drained and rinsed)|
|1/2 cup||nonfat yogurt|
Place the garlic, Worcestershire sauce, parmesan, salt, pepper, white beans, and yogurt in a blender or mini chopper and puree until smooth.
Chill well before using it to top a salad and serving.
Serving size = about 1/4 cup
Servings = 4
Amount Per Serving
|Calories 88||Calories from Fat 21|
|% Daily Value|
|Total Fat 2g||4%|
|Saturated Fat 1g||6%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 10g||4%|
|Dietary Fiber 1g||6%|
|Vitamin A 1%||Vitamin C 4%|
|Calcium 19%||Iron 7%|
|Vitamin K 1 mcg||Potassium 247 mg|
|Magnesium 24 mg|