By Mayo Clinic Staff

Dietitian's tip:

Blue cheese and balsamic vinegar both have distinct, strong flavors, so only small amounts of each are needed for this mushroom and blue cheese salad. This salad is a very good source of selenium, potassium, folate and vitamins C and K.

Number of servings

Serves 2


  1. 1 teaspoon olive oil
  2. 2 large portobello mushrooms, stemmed, wiped clean and cut into bite-size pieces
  3. 4 slices red onion
  4. 1 teaspoon minced garlic
  5. 1 tablespoon of merlot wine
  6. 6 asparagus stalks, cut into 1-inch sections
  7. 2 tablespoons crumbled blue cheese
  8. 2 tablespoons balsamic vinegar
  9. 1 tablespoon water
  10. Freshly ground black pepper, to taste
  11. 6 cups Bibb chopped lettuce
  12. 2 roasted red peppers (canned), sliced
  13. 1/2 cup croutons


In a small pan, heat the olive oil over medium heat. Add the mushrooms and onions. Saute until the vegetables are tender, 4 to 6 minutes. Add the garlic and saute another minute — taking care not to burn the garlic. Add the wine and cook until it evaporates completely, about 1 minute.

In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, 2 to 3 minutes. Set aside.

In a small bowl, add the blue cheese, balsamic vinegar, water and black pepper. Whisk to mix thoroughly. (Just before drizzling the dressing over the salad, whisk again.)

Add 3 cups of lettuce to each plate. Top each with 1/2 of the mushroom mixture, 1/2 of the asparagus, 1 roasted red pepper, 1/2 of the blue cheese dressing mixture and 1/4 cup croutons. Serve immediately.

Nutritional analysis per serving

  • Total carbohydrate 25 g
  • Dietary fiber 5 g
  • Sodium 250 mg
  • Saturated fat 2 g
  • Total fat 6 g
  • Cholesterol 6 mg
  • Protein 9 g
  • Monounsaturated fat 3 g
  • Calories 190
Jan. 12, 2011