In celebration of the Academy of Nutrition and Dietetics’ Centennial, our recipe developers revamped popular dishes from the early 1900s. Flavor updates and healthful tweaks transform these meals into modern-day favorites. Check out other “Vintage Vittles” recipes here.
A favorite in the early 1900s, Crab Louis Salad traditionally was made with iceberg lettuce, crabmeat and Thousand Island dressing. This version is lighter yet hearty for a balanced meal.
Serving size: 2½ cups
Prep time: 30 minutes
Cooking time: 8 minutes
- 4 tablespoons plain Greek yogurt
- 1 tablespoon mayonnaise
- 2 tablespoons ketchup
- 1 tablespoon sweet relish
- 1 tablespoon minced red onion
- ½ teaspoon lemon zest
- 1 tablespoon (15 milliliters) fresh lemon juice
- ¼ teaspoon Sriracha sauce
- 1 tablespoon minced fresh parsley
- 2 ears corn on the cob, husks removed, grilled
- 10 thin asparagus spears, trimmed to 6 inches, grilled
- 4 cups mixed baby greens
- 1 cup halved grape tomatoes
- 4 ounces jumbo lump crabmeat, drained well (about ¾ cup)
- 1 large egg, boiled, peeled and chopped
- 2 tablespoons roasted, unsalted sunflower seeds
- In a medium mixing bowl, combine all dressing ingredients and stir to combine. Set aside.
- Cut corn from the cobs (will yield about 1 cup corn) and slice asparagus into 1½-inch pieces.
- In a large mixing bowl, combine corn, asparagus, baby greens, tomatoes, crabmeat and egg.
- Pour in dressing and toss gently to combine, being careful to leave crabmeat in chunks.
- Sprinkle sunflower seeds on top.
- Portion salad into 2 servings and serve immediately.
Nutrition per serving: CALORIES 306; TOTAL FAT 14g; SAT. FAT 3g; CHOL. 170mg; SODIUM 642mg; CARB. 23g; FIBER 4g; SUGARS 14g; PROTEIN 23g; POTASSIUM 770mg; PHOSPHORUS 426mg
Originally published at foodandnutrition.org