Meet the well-dressed wedge salad done five different ways
Laden with thick blue cheese dressing, crispy bacon crumbles and diced hard-boiled egg, the traditional wedge “salad” is only the tip of the iceberg. Bypass the expensive bag salads and take a fresh look at iceberg, which is cool with lightly drizzled dressings and tasty trimmings.
A hearty slice of crisp lettuce topped with lean proteins, vegetables, beans, nuts and fruit can create a cutting-edge wedge salad, says Tandalayo (Tanda) Kidd, a registered dietitian, licensed practical nurse and associate department head/extension specialist with the Department of Food, Nutrition, Dietetics and Health at Kansas State University.
“Iceberg lettuce isn’t as nutrient-dense as dark leafy greens, but it provides bulk and fills you up because of its high water content,” Kidd says. “A wedge of iceberg lettuce can be the platform for a healthy plate, especially if you incorporate at least three vibrantly colored vegetables or fruits with it.”
One of the earliest incarnations of the iceberg wedge comes from the 1916 cookbook “Salads, Sandwiches and Chafing Dish Recipes” by Marion Harris Neil. The recipe features Roquefort cheese and hard-boiled eggs over iceberg lettuce, a foreshadowing of the stereotypical steakhouse wedge salad.
Kansas City area steakhouses such as Plaza III, the Capital Grille and Hereford House still offer iceberg topped with blue cheese dressing and bacon as a salad starter, but Kidd says consider the wedge to be a solid base for an entire meal.
“If you look at a healthy plate, at least half of it should be dedicated to fruits and vegetables,” she says. “An updated, healthier take on the wedge salad can fill that plate space without spending a lot of money.”
The cost of a head of iceberg — easily less than $1.40 — divides into four wedges, averaging to be 35 cents per serving for lettuce, so iceberg salads shouldn’t drive a wedge between your budget and your taste buds. Try these five variations using herbs, citrus, peppers, vinegars and spices.
Mary G. Pepitone is a freelance writer and The Star’s Come Into My Kitchen column.
Wedge etiquette
1 head iceberg lettuce
To prepare wedge: Hold head of iceberg, core-side down. Firmly hit head of lettuce on a clean countertop. Take hold of core, twist and pull it out of the lettuce head and discard core.
Over the sink, rinse entire head of lettuce under cool, running water, holding it cored-side up. Turn the head over and shake to remove any excess water. Place it in a colander in the sink to drain thoroughly.
After dressing and toppings for salad are prepared, remove any discolored leaves from outside the lettuce head. On a cutting board, slice lettuce head into quarters and place each onto 4 individual plates.
Drizzle salad dressing evenly over 4 iceberg wedges. Divide toppings between 4 individual plates and serve immediately.
Thai Wedge
Makes 4 servings
For the dressing:
1/3 cup rice wine vinegar
2 teaspoons freshly squeezed lime juice
1 teaspoon red chili-garlic sauce
1 1/2 teaspoons honey
1/2-inch piece fresh gingerroot, grated and fibers removed
1 clove garlic, peeled
1 tablespoon roughly chopped Thai basil leaves
1 tablespoon roughly chopped mint leaves
2 tablespoons roughly chopped cilantro leaves
1/4 teaspoon black pepper
1/2 teaspoon ground coriander
1 tablespoon toasted sesame oil
1/2 cup peanut oil
For toppings:
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 pound beef flank steak
1 large Thai basil leaf
1 large mint leaf
2 large cilantro leaves
1/4 each red, yellow, orange bell peppers, julienned
1/4 cup roughly chopped unsalted peanuts
Sriracha hot sauce, as desired
To make dressing: In the bowl of a blender, pulse vinegar, lime juice, red chili-garlic sauce, honey, grated gingerroot, garlic, Thai basil, mint, cilantro, pepper and coriander until well combined. With blender running, slowly drizzle in sesame and peanut oil through the feed tube until dressing emulsifies.
To prepare toppings: Prepare a hot fire in grill or heat grill pan over high heat on stovetop. Season flank steak on both sides with salt and pepper. Place seasoned beef on heated grill or grill pan and sear on one side for 1 to 2 minutes. Turn steak over and sear on other side for an additional 1 to 2 minutes. Remove from heat when an instant-read thermometer registers 150 degrees for medium doneness. Set aside and allow meat to rest.
Roll basil, mint and cilantro leaves together, and using a sharp knife, slice in a chiffonade cut. Set aside.
Slice steak across the grain of meat into thin strips. Evenly distribute dressing, steak slices, bell pepper strips, peanuts and herbs over prepared salad wedges. Garnish with Sriracha, as desired.
All recipes developed for The Star by Mary Pepitone and food stylist Karen Elizabeth Watts.
Per serving: 502 calories (77 percent from fat), 45 grams total fat (9 grams saturated), 28 milligrams cholesterol, 12 grams carbohydrates, 18 grams protein, 292 milligrams sodium, 4 grams dietary fiber.
Southwestern Wedge
Makes 4 servings
For dressing:
1 avocado, cut in half and pit removed, divided use
1/4 cup sour cream
3 tablespoons freshly squeezed lime juice
3 tablespoons vegetable oil
1 (7-ounce) can chipotle peppers in adobo sauce (see note)
1/4 teaspoon black pepper
1 garlic clove, peeled
For toppings:
1 large boneless, skinless chicken breast
1/2 cup fresh frozen corn, thawed
1 cup halved cherry tomatoes
1/4 cup tortilla strips
To make dressing: In the bowl of a blender, pulse 1/2 avocado (reserve other half for toppings), sour cream, lime juice, vegetable oil, 1 chipotle pepper, black pepper and garlic until well combined.
To prepare toppings: Prepare a hot fire in grill or heat grill pan over high heat on stovetop. Place chicken breast on heated grill or grill pan and grill one side for about 5 minutes. Turn meat over and sear on other side for an additional 3 to 5 minutes. Remove from heat when an instant-read thermometer registers 160 degrees and meat is no longer pink inside.
Slice chicken across the grain of meat in strips. Evenly distribute dressing, chicken slices, 1/2 reserved avocado (diced), corn and tomatoes over prepared salad wedges. Garnish with tortilla strips, as desired.
NOTE: Put unused chipotle peppers in adobo sauce into a plastic resealable container and store in refrigerator for later use.
Per serving: 356 calories (61 percent from fat), 26 grams total fat (5 grams saturated), 33 milligrams cholesterol, 22 grams carbohydrates, 15 grams protein, 282 milligrams sodium, 5 grams dietary fiber.
Italian Wedge
Makes 4 servings
For dressing:
2 tablespoons red wine vinegar
2 tablespoons chopped fresh parsley leaves
1 tablespoon freshly squeezed lemon juice
2 garlic cloves, peeled
1 teaspoon dried basil or 1 tablespoon freshly chopped basil leaves
1/4 teaspoon black pepper
1/8 teaspoon crushed red pepper flakes
1/4 teaspoon ground oregano
6 tablespoons olive oil
For toppings:
1 (15-ounce) can garbanzo beans, drained, rinsed and blotted dry
1 (2-ounce) tin anchovies packed in olive oil, rinsed and roughly chopped (optional)
1 cup halved cherry tomatoes
1/4 each red, yellow, orange bell peppers, cleaned and diced
1 ounce shaved Parmesan cheese
To make dressing: In the bowl of a blender, pulse vinegar, parsley, lemon juice, garlic, basil, pepper, red pepper flakes and oregano together until well combined. With blender running, slowly drizzle in olive oil through the feed tube until dressing emulsifies.
To prepare toppings: Evenly distribute dressing, garbanzo beans, optional anchovies, tomatoes and bell pepper over prepared salad wedges. Garnish with Parmesan cheese, as desired.
Per serving, with anchovies: 387 calories (57 percent from fat), 25 grams total fat (4 grams saturated), 17 milligrams cholesterol, 30 grams carbohydrates, 13 grams protein, 665 milligrams sodium, 6 grams dietary fiber.
Per serving, without anchovies: 360 calories (58 percent from fat), 24 grams total fat (4 grams saturated), 6 milligrams cholesterol, 30 grams carbohydrates, 9 grams protein, 145 milligrams sodium, 6 grams dietary fiber.
Waldorf Wedge
Makes 4 servings.
For dressing:
1/2 cup plain Greek yogurt
2 tablespoons mayonnaise
2 tablespoons chopped fresh parsley leaves
1 teaspoon honey
1 lemon, zested and juiced, divided use
1/4 teaspoon black pepper
For toppings:
2 large Gala apples, washed
2 ribs celery (with leaves), cut into 1/2-inch dice
1/4 cup golden raisins
1 cup purple grapes, washed and cut in half
1/4 cup roughly chopped walnuts, toasted
To make dressing: In the bowl of a blender, pulse yogurt, mayonnaise, parsley, honey, lemon zest and pepper together until well combined.
To prepare toppings: Core apples and cut into a 1/2 -inch dice. Toss with reserved lemon juice and set aside. Evenly distribute dressing, celery, raisins, grapes and apples over prepared salad wedges. Garnish with walnuts, as desired.
Per serving: 232 calories (40 percent from fat), 11 grams total fat (2 grams saturated), 4 milligrams cholesterol, 33 grams carbohydrates, 6 grams protein, 93 milligrams sodium, 5 grams dietary fiber.
Summer Salad Wedge
Makes 4 servings
For dressing:
3 tablespoons sugar
1/4 cup white vinegar
1/2 teaspoon ground dry mustard
1/2 teaspoon onion powder
2 teaspoons poppy seeds
1/2 cup vegetable oil
For toppings:
1/2 cup each fresh blueberries, blackberries and raspberries, washed and blotted dry
1/2 cup fresh cleaned and quartered strawberries
1/4 cup crumbled feta cheese
1/4 cup unsalted almonds, toasted (see note)
To make dressing: In the bowl of a blender, pulse sugar, vinegar, dry mustard, onion powder and poppy seeds together until well combined. With blender running, slowly drizzle in vegetable oil through the feed tube until dressing emulsifies.
To prepare toppings: Evenly distribute dressing, fresh berries and feta cheese over prepared salad wedges. Garnish with toasted almond slices, as desired.
Note, to toast nuts: Place a small sauté pan over high heat on stovetop. When heated, place nuts in pan and swirl until lightly browned and fragrant. Remove from pan immediately before burning.
Per serving: 399 calories (76 percent from fat), 35 grams total fat (5 grams saturated), 8 milligrams cholesterol, 20 grams carbohydrates, 5 grams protein, 120 milligrams sodium, 4 grams dietary fiber.
This story was originally published May 31, 2016 at 8:00 AM.