Green Bean, Walnut and Feta Salad |
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Toasting the walnuts for this salad enhances their flavor. It’s easy to do, but keep a close watch – nuts can go from golden brown to burnt in less than a minute.
If your recipe calls for chopped nuts, as this salad does, toast the nuts before you chop them.
Two Methods for Toasting
Oven: Preheat oven to 350˚ F. Place nuts in a single layer in a shallow pan or cookie sheet and bake 8 to 10 minutes or until golden brown. Stir the nuts or shake the pan during toasting to help them brown evenly.
The nuts will continue to brown slightly after they're removed from the oven, so it’s best to err on the side of under-toasting. Remove from pan to cool.
Stovetop: Cook nuts in a dry skillet over medium heat for 3 to 5 minutes or until golden brown. Be sure to stir or toss nuts frequently for even toasting. Remove from pan to cool.
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Serves 6
Printer-Friendly Recipe 
Ingredients
1 lb. green beans, trimmed
½ red onion, sliced
⅓ cup toasted, chopped walnuts
¼ cup white wine vinegar
¼ cup extra virgin olive oil
½ cup reduced-fat feta, crumbled
freshly cracked black pepper
Directions
Bring a large pot of water to boil. Add green beans and cook for 3-4 minutes until tender but crisp. Drain and cool.
Combine beans, walnuts and onion in large bowl. In small bowl, whisk together olive oil and vinegar; add pepper to taste. Toss and combine with the bean mixture.
Top with crumbled feta and freshly cracked black pepper. Serve warm or cold.
Nutritional Information (per serving)
207 calories, 18 g fat, 4 g saturated fat, 11 mg cholesterol, 8 g carbohydrate, 5 g protein, 3 g fiber, 145 mg sodium
78 percent of calories in this recipe are from fat, found primarily in the olive oil, which is rich in heart-healthy unsaturated fats. To decrease fat content, use less olive oil, or substitute with a low-fat bottled dressing, such as a balsamic vinaigrette.
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