Recipe: Skinny French Country Salad

French-Country-Salad RESIZED-10-650x430

This salad packs the perfect amount of crunch and sweetness for a light summer lunch you will crave time and time again. Top it with our light balsamic vinaigrette for a hearty, low-calorie meal!

Recipe: Skinny French Country Salad

Prep time: 20 minutes
Cook time: None minutes
Yield: 4 servings
Serving size: ¼ of recipe (about 2½ cups total)


  • ½ pound asparagus (woody ends trimmed)
  • 1 teaspoon extra virgin olive oil
  • salt, to taste
  • black pepper, to taste
  • ½ cup whole pecans
  • 1 teaspoon sugar
  • 8 cups baby spring mix
  • 1 cup sliced pickled beets (canned or jarred)
  • ¼ cup reduced-fat feta cheese crumbles

Light Balsamic Vinaigrette ingredients (optional):

  • 2 tablespoon balsamic vinegar
  • 6 tablespoons canola oil (or olive oil)
  • ½ teaspoon Dijon mustard
  • ½ teaspoon fresh thyme, chopped (or ¼ teaspoon dry)
  • salt, to taste
  • black pepper, to taste

*Optional ingredients are not included in nutritional calculations.


  1. Preheat the oven to 350°F and line a sheet tray with parchment paper.
  2. Lay the asparagus on one side of the sheet tray, and drizzle with 2 tablespoons of olive oil. Season with salt and pepper, to taste.
  3. Bake for 5 minutes, then carefully remove the sheet tray.
  4. Spread the pecans on the other side of the sheet tray and spray them generously with cooking spray. Sprinkle the sugar over them, and bake for an additional 5 minutes, for a total of 10 minutes.
  5. Let the asparagus and pecans cool, then cut the asparagus in bite-sized pieces.
  6. While the asparagus and pecans are cooling, make the dressing: Whisk all of the ingredients together in small mixing bowl until emulsified. Set aside until ready to use.
  7. To assemble the salad, layer the spring mix, beets, feta, asparagus, and pecans in a large bowl, or in 4 individual salad bowls.
  8. Stir the dressing another time, and serve each salad with 2 tablespoons of (optional) dressing.

Nutrition Information
Per Serving: (¼ of recipe (about 2½ cups total))
Calories: 197
Calories from fat: 115
Fat: 13g
Saturated Fat: 2g
Cholesterol: 4mg
Sodium: 243mg
Carbohydrates: 16g
Fiber: 3g
Sugar: 9g
Protein: 5g
SmartPoints: 6

The nutrition content of recipes on have been calculated by Registered Dietitian, Jessica Penner, of Smart Nutrition.