Dinner Salad Ideas
Nlongenecker
Posts: 765
Loaded Spinach Salad
2 servings, about 4 cups each | Active Time: 20 minutes | Total Time: 30 minutes
Ingredients
* 8 large eggs
* 6 cups baby spinach
* 4 tablespoons Creamy Blue Cheese Dressing, divided (recipe follows)
* 1 8-ounce can beets, rinsed and sliced
* 1 cup carrots, shredded
* 2 tablespoons chopped pecans, toasted (see Tip)
Preparation
1. Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs, discard 6 of the yolks, chop the remaining yolks and whites.
2. Toss spinach and 2 tablespoons dressing in a large bowl. Divide between 2 plates. Top with chopped eggs, beets, carrots and pecans. Drizzle with the remaining 2 tablespoons dressing.
Nutrition
Per serving : 300 Calories; 13 g Fat; 3 g Sat; 6 g Mono; 216 mg Cholesterol; 26 g Carbohydrates; 22 g Protein; 8 g Fiber; 823 mg Sodium; 592 mg Potassium
1 Carbohydrate Serving
Exchanges: 4 vegetable, 2 lean meat, 1 1/2 fat
Tips & Notes
* Tip: To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Creamy Blue Cheese Dressing
1 1/4 cups | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients
* 1/3 cup reduced-fat mayonnaise
* 1/3 cup nonfat buttermilk, or nonfat milk
* 1/3 cup nonfat plain yogurt
* 2 tablespoons tarragon vinegar, or white vinegar
* 1 tablespoon Dijon mustard, mustard
* 1/2 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 1/4 cup crumbled blue cheese, (1 ounce)
Preparation
1. Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.
Nutrition
Per 2-tablespoon serving : 38 Calories; 3 g Fat; 1 g Sat; 1 g Mono; 4 mg Cholesterol; 2 g Carbohydrates; 1 g Protein; 0 g Fiber; 215 mg Sodium; 8 mg Potassium
Exchanges: 1/2 fat
Tips & Notes
* Make Ahead Tip: Cover and refrigerate for up to 1 week. Stir before using.
Chopped Greek Salad with Chicken
4 servings, about 3 cups each | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients
* 1/3 cup red-wine vinegar
* 2 tablespoons extra-virgin olive oil
* 1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried
* 1 teaspoon garlic powder
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground pepper
* 6 cups chopped romaine lettuce
* 2 1/2 cups chopped cooked chicken, (about 12 ounces; see Tip)
* 2 medium tomatoes, chopped
* 1 medium cucumber, peeled, seeded and chopped
* 1/2 cup finely chopped red onion
* 1/2 cup sliced ripe black olives
* 1/2 cup crumbled feta cheese
Preparation
1. Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.
Nutrition
Per serving : 343 Calories; 18 g Fat; 5 g Sat; 7 g Mono; 89 mg Cholesterol; 11 g Carbohydrates; 31 g Protein; 3 g Fiber; 618 mg Sodium; 656 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 vegetable, 3 1/2 lean meat, 2 fat
Tips & Notes
* Tip: If you don't have cooked chicken, poach 1 pound chicken breasts for this recipe. Place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
Mediterranean Tuna Antipasto Salad
4 servings | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients
* 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
* 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
* 1 large red bell pepper, finely diced
* 1/2 cup finely chopped red onion
* 1/2 cup chopped fresh parsley, divided
* 4 teaspoons capers, rinsed
* 1 1/2 teaspoons finely chopped fresh rosemary
* 1/2 cup lemon juice, divided
* 4 tablespoons extra-virgin olive oil, divided
* Freshly ground pepper, to taste
* 1/4 teaspoon salt
* 8 cups mixed salad greens
Preparation
1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.
Nutrition
Per serving : 326 Calories; 17 g Fat; 2 g Sat; 11 g Mono; 17 mg Cholesterol; 28 g Carbohydrates; 22 g Protein; 10 g Fiber; 652 mg Sodium; 681 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 2 1/2 lean meat, 2 fat
Tips & Notes
Chinese Chicken & Noodle Salad
4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
* 1 3-ounce package low-fat ramen-noodle soup mix , (see Note)
* 1/4 cup slivered almonds
* 1 tablespoon sesame seeds
* 1 1/2 teaspoons canola oil
* 1 pound boneless, skinless chicken breasts, trimmed
* 3 1/4-inch-thick slices fresh ginger
* 1/2 teaspoon salt
* 3 tablespoons orange juice
* 3 tablespoons cider vinegar
* 5 teaspoons reduced-sodium soy sauce
* 5 teaspoons sugar
* 3/4 teaspoon toasted sesame oil
* 2 cups shredded green cabbage
* 1 medium carrot, shredded
* 3 scallions, chopped
Preparation
1. Preheat oven to 350°F.
2. Crumble ramen noodles onto a large rimmed baking sheet (discard seasoning packet). Add almonds, sesame seeds and canola oil; toss to coat. Bake for 10 minutes. Stir, then bake until the noodles are golden brown, about 5 minutes more. Let cool on the pan on a wire rack.
3. Meanwhile, place chicken in a medium skillet or saucepan with water to cover. Add ginger and salt; bring to a boil. Cover, reduce heat to low, and simmer gently until no longer pink in the center and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 10 to 15 minutes. Transfer the chicken to a clean cutting board to cool. Using forks, shred into bite-size pieces. (Discard the poaching liquid.)
4. Meanwhile, combine orange juice, vinegar, soy sauce, sugar and sesame oil in a small bowl or jar with a tight-fitting lid. Whisk or shake until the sugar has dissolved.
5. Just before serving, combine the shredded chicken, cabbage, carrot and scallions in a large bowl. Add the toasted noodle mixture and the dressing; mix well.
Nutrition
Per serving : 399 Calories; 12 g Fat; 2 g Sat; 5 g Mono; 96 mg Cholesterol; 30 g Carbohydrates; 41 g Protein; 4 g Fiber; 558 mg Sodium; 581 mg Potassium
2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 vegetable, 4 lean meat, 1 1/2 fat
Tips & Notes
* Make Ahead Tip: Refrigerate the vegetables, toasted noodle mixture, chicken and dressing in separate containers for up to 1 day. Toss together just before serving.
* Tip: Ramen noodles, usually packaged with a seasoning mix to make instant soup, are a convenient—and seemingly healthful—product. But what you may not realize is that the noodles have been deep-fried. A serving of the soup contains 8 grams of fat. Look for baked ramen, with only 1 gram of fat per serving. Be sure to check the label so you know what you're buying.
Green Goddess Salad
4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
* 1/2 avocado, peeled and pitted
* 3/4 cup nonfat buttermilk
* 2 tablespoons chopped fresh herbs, such as tarragon, sorrel and/or chives
* 2 teaspoons tarragon vinegar, or white-wine vinegar
* 1 teaspoon anchovy paste, or minced anchovy fillet
* 8 cups bite-size pieces green leaf lettuce
* 12 ounces peeled and deveined cooked shrimp, (21-25 per pound; see Ingredient note)
* 1/2 cucumber, sliced
* 1 cup cherry or grape tomatoes
* 1 cup canned chickpeas, rinsed
* 1 cup rinsed and chopped canned artichoke hearts
* 1/2 cup chopped celery
Preparation
1. Puree avocado, buttermilk, herbs, vinegar and anchovy in a blender until smooth.
2. Divide lettuce among 4 plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts and celery. Drizzle the dressing over the salads.
Nutrition
Per serving : 292 Calories; 7 g Fat; 1 g Sat; 3 g Mono; 134 mg Cholesterol; 31 g Carbohydrates; 28 g Protein; 9 g Fiber; 790 mg Sodium; 843 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 3 lean meat
Tips & Notes
* Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 1 day.
Chicken & White Bean Salad
4 servings, about 2 cups each | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients
Vinaigrette
* 1 medium clove garlic
* 1/4 teaspoon salt
* 5 tablespoons extra-virgin olive oil
* 6 tablespoons fresh orange juice, plus more to taste
* 1/4 cup white-wine vinegar or red-wine vinegar
* 1 tablespoon Dijon mustard
Salad
* 1 15-ounce can cannellini or other white beans, rinsed and drained
* 2 1/2 cups diced cooked chicken breast (see Tip)
* 2 cups diced zucchini and/or summer squash (about 2 small)
* 1 1/2 cups diced celery
* 1/4 cup finely diced ricotta salata, halloumi (see Shopping Tip, above) or feta cheese
* 1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional)
* 1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish
* Salt & freshly ground pepper to taste (optional)
* 2 cups torn escarole or romaine lettuce
* 2 cups torn radicchio leaves
Preparation
1. To prepare vinaigrette: Peel the garlic and smash with the side of a chef’s knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
2. To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired.
3. Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.
Nutrition
Per serving : 428 Calories; 23 g Fat; 5 g Sat; 15 g Mono; 79 mg Cholesterol; 24 g Carbohydrates; 34 g Protein; 8 g Fiber; 667 mg Sodium; 648 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 4 lean meat, 3 fat
Tips & Notes
* Make Ahead Tip: Prepare through Step 2 (omitting basil), cover and refrigerate for up to 2 days. Stir in chopped basil just before serving.
* Tip: To poach chicken breasts, place about 1 pound boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
* Ricotta salata and halloumi are both firm, salted cheeses that can be found at large supermarkets and cheese shops.
Vegetarian Taco Salad
6 servings, about 1 1/2 cups each | Active Time: 40 minutes | Total Time: 40 minutes
Ingredients
* 2 tablespoons extra-virgin olive oil
* 1 large onion, chopped
* 1 1/2 cups fresh corn kernels (see Tip) or frozen, thawed
* 4 large tomatoes
* 1 1/2 cups cooked long-grain brown rice (see Tip)
* 1 15-ounce can black, kidney or pinto beans, rinsed
* 1 tablespoon chili powder
* 1 1/2 teaspoons dried oregano, divided
* 1/4 teaspoon salt
* 1/2 cup chopped fresh cilantro
* 1/3 cup prepared salsa
* 2 cups shredded iceberg or romaine lettuce
* 1 cup shredded pepper Jack cheese
* 2 1/2 cups coarsely crumbled tortilla chips
* Lime wedges for garnish
Preparation
1. Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
2. Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.
3. Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table.
Nutrition
Per serving : 395 Calories; 17 g Fat; 5 g Sat; 5 g Mono; 20 mg Cholesterol; 52 g Carbohydrates; 14 g Protein; 9 g Fiber; 459 mg Sodium; 774 mg Potassium
3 Carbohydrate Serving
Exchanges: 3 1/2 starch, 1 vegetable, 1 lean meat, 2 fat
Tips & Notes
* Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 3 days; reheat slightly before serving.
* Kitchen Tips: To remove corn kernels from the cob, stand an ear of corn on its stem end and slice the kernels off with a sharp, knife.
* To cook rice, bring 1 cup water and 1/2 cup long-grain brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes 1 1/2 cups.
2 servings, about 4 cups each | Active Time: 20 minutes | Total Time: 30 minutes
Ingredients
* 8 large eggs
* 6 cups baby spinach
* 4 tablespoons Creamy Blue Cheese Dressing, divided (recipe follows)
* 1 8-ounce can beets, rinsed and sliced
* 1 cup carrots, shredded
* 2 tablespoons chopped pecans, toasted (see Tip)
Preparation
1. Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs, discard 6 of the yolks, chop the remaining yolks and whites.
2. Toss spinach and 2 tablespoons dressing in a large bowl. Divide between 2 plates. Top with chopped eggs, beets, carrots and pecans. Drizzle with the remaining 2 tablespoons dressing.
Nutrition
Per serving : 300 Calories; 13 g Fat; 3 g Sat; 6 g Mono; 216 mg Cholesterol; 26 g Carbohydrates; 22 g Protein; 8 g Fiber; 823 mg Sodium; 592 mg Potassium
1 Carbohydrate Serving
Exchanges: 4 vegetable, 2 lean meat, 1 1/2 fat
Tips & Notes
* Tip: To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Creamy Blue Cheese Dressing
1 1/4 cups | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients
* 1/3 cup reduced-fat mayonnaise
* 1/3 cup nonfat buttermilk, or nonfat milk
* 1/3 cup nonfat plain yogurt
* 2 tablespoons tarragon vinegar, or white vinegar
* 1 tablespoon Dijon mustard, mustard
* 1/2 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 1/4 cup crumbled blue cheese, (1 ounce)
Preparation
1. Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.
Nutrition
Per 2-tablespoon serving : 38 Calories; 3 g Fat; 1 g Sat; 1 g Mono; 4 mg Cholesterol; 2 g Carbohydrates; 1 g Protein; 0 g Fiber; 215 mg Sodium; 8 mg Potassium
Exchanges: 1/2 fat
Tips & Notes
* Make Ahead Tip: Cover and refrigerate for up to 1 week. Stir before using.
Chopped Greek Salad with Chicken
4 servings, about 3 cups each | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients
* 1/3 cup red-wine vinegar
* 2 tablespoons extra-virgin olive oil
* 1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried
* 1 teaspoon garlic powder
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground pepper
* 6 cups chopped romaine lettuce
* 2 1/2 cups chopped cooked chicken, (about 12 ounces; see Tip)
* 2 medium tomatoes, chopped
* 1 medium cucumber, peeled, seeded and chopped
* 1/2 cup finely chopped red onion
* 1/2 cup sliced ripe black olives
* 1/2 cup crumbled feta cheese
Preparation
1. Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.
Nutrition
Per serving : 343 Calories; 18 g Fat; 5 g Sat; 7 g Mono; 89 mg Cholesterol; 11 g Carbohydrates; 31 g Protein; 3 g Fiber; 618 mg Sodium; 656 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 vegetable, 3 1/2 lean meat, 2 fat
Tips & Notes
* Tip: If you don't have cooked chicken, poach 1 pound chicken breasts for this recipe. Place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
Mediterranean Tuna Antipasto Salad
4 servings | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients
* 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
* 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
* 1 large red bell pepper, finely diced
* 1/2 cup finely chopped red onion
* 1/2 cup chopped fresh parsley, divided
* 4 teaspoons capers, rinsed
* 1 1/2 teaspoons finely chopped fresh rosemary
* 1/2 cup lemon juice, divided
* 4 tablespoons extra-virgin olive oil, divided
* Freshly ground pepper, to taste
* 1/4 teaspoon salt
* 8 cups mixed salad greens
Preparation
1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.
Nutrition
Per serving : 326 Calories; 17 g Fat; 2 g Sat; 11 g Mono; 17 mg Cholesterol; 28 g Carbohydrates; 22 g Protein; 10 g Fiber; 652 mg Sodium; 681 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 2 1/2 lean meat, 2 fat
Tips & Notes
Chinese Chicken & Noodle Salad
4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
* 1 3-ounce package low-fat ramen-noodle soup mix , (see Note)
* 1/4 cup slivered almonds
* 1 tablespoon sesame seeds
* 1 1/2 teaspoons canola oil
* 1 pound boneless, skinless chicken breasts, trimmed
* 3 1/4-inch-thick slices fresh ginger
* 1/2 teaspoon salt
* 3 tablespoons orange juice
* 3 tablespoons cider vinegar
* 5 teaspoons reduced-sodium soy sauce
* 5 teaspoons sugar
* 3/4 teaspoon toasted sesame oil
* 2 cups shredded green cabbage
* 1 medium carrot, shredded
* 3 scallions, chopped
Preparation
1. Preheat oven to 350°F.
2. Crumble ramen noodles onto a large rimmed baking sheet (discard seasoning packet). Add almonds, sesame seeds and canola oil; toss to coat. Bake for 10 minutes. Stir, then bake until the noodles are golden brown, about 5 minutes more. Let cool on the pan on a wire rack.
3. Meanwhile, place chicken in a medium skillet or saucepan with water to cover. Add ginger and salt; bring to a boil. Cover, reduce heat to low, and simmer gently until no longer pink in the center and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 10 to 15 minutes. Transfer the chicken to a clean cutting board to cool. Using forks, shred into bite-size pieces. (Discard the poaching liquid.)
4. Meanwhile, combine orange juice, vinegar, soy sauce, sugar and sesame oil in a small bowl or jar with a tight-fitting lid. Whisk or shake until the sugar has dissolved.
5. Just before serving, combine the shredded chicken, cabbage, carrot and scallions in a large bowl. Add the toasted noodle mixture and the dressing; mix well.
Nutrition
Per serving : 399 Calories; 12 g Fat; 2 g Sat; 5 g Mono; 96 mg Cholesterol; 30 g Carbohydrates; 41 g Protein; 4 g Fiber; 558 mg Sodium; 581 mg Potassium
2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 vegetable, 4 lean meat, 1 1/2 fat
Tips & Notes
* Make Ahead Tip: Refrigerate the vegetables, toasted noodle mixture, chicken and dressing in separate containers for up to 1 day. Toss together just before serving.
* Tip: Ramen noodles, usually packaged with a seasoning mix to make instant soup, are a convenient—and seemingly healthful—product. But what you may not realize is that the noodles have been deep-fried. A serving of the soup contains 8 grams of fat. Look for baked ramen, with only 1 gram of fat per serving. Be sure to check the label so you know what you're buying.
Green Goddess Salad
4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
* 1/2 avocado, peeled and pitted
* 3/4 cup nonfat buttermilk
* 2 tablespoons chopped fresh herbs, such as tarragon, sorrel and/or chives
* 2 teaspoons tarragon vinegar, or white-wine vinegar
* 1 teaspoon anchovy paste, or minced anchovy fillet
* 8 cups bite-size pieces green leaf lettuce
* 12 ounces peeled and deveined cooked shrimp, (21-25 per pound; see Ingredient note)
* 1/2 cucumber, sliced
* 1 cup cherry or grape tomatoes
* 1 cup canned chickpeas, rinsed
* 1 cup rinsed and chopped canned artichoke hearts
* 1/2 cup chopped celery
Preparation
1. Puree avocado, buttermilk, herbs, vinegar and anchovy in a blender until smooth.
2. Divide lettuce among 4 plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts and celery. Drizzle the dressing over the salads.
Nutrition
Per serving : 292 Calories; 7 g Fat; 1 g Sat; 3 g Mono; 134 mg Cholesterol; 31 g Carbohydrates; 28 g Protein; 9 g Fiber; 790 mg Sodium; 843 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 3 lean meat
Tips & Notes
* Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 1 day.
Chicken & White Bean Salad
4 servings, about 2 cups each | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients
Vinaigrette
* 1 medium clove garlic
* 1/4 teaspoon salt
* 5 tablespoons extra-virgin olive oil
* 6 tablespoons fresh orange juice, plus more to taste
* 1/4 cup white-wine vinegar or red-wine vinegar
* 1 tablespoon Dijon mustard
Salad
* 1 15-ounce can cannellini or other white beans, rinsed and drained
* 2 1/2 cups diced cooked chicken breast (see Tip)
* 2 cups diced zucchini and/or summer squash (about 2 small)
* 1 1/2 cups diced celery
* 1/4 cup finely diced ricotta salata, halloumi (see Shopping Tip, above) or feta cheese
* 1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional)
* 1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish
* Salt & freshly ground pepper to taste (optional)
* 2 cups torn escarole or romaine lettuce
* 2 cups torn radicchio leaves
Preparation
1. To prepare vinaigrette: Peel the garlic and smash with the side of a chef’s knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
2. To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired.
3. Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.
Nutrition
Per serving : 428 Calories; 23 g Fat; 5 g Sat; 15 g Mono; 79 mg Cholesterol; 24 g Carbohydrates; 34 g Protein; 8 g Fiber; 667 mg Sodium; 648 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 4 lean meat, 3 fat
Tips & Notes
* Make Ahead Tip: Prepare through Step 2 (omitting basil), cover and refrigerate for up to 2 days. Stir in chopped basil just before serving.
* Tip: To poach chicken breasts, place about 1 pound boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
* Ricotta salata and halloumi are both firm, salted cheeses that can be found at large supermarkets and cheese shops.
Vegetarian Taco Salad
6 servings, about 1 1/2 cups each | Active Time: 40 minutes | Total Time: 40 minutes
Ingredients
* 2 tablespoons extra-virgin olive oil
* 1 large onion, chopped
* 1 1/2 cups fresh corn kernels (see Tip) or frozen, thawed
* 4 large tomatoes
* 1 1/2 cups cooked long-grain brown rice (see Tip)
* 1 15-ounce can black, kidney or pinto beans, rinsed
* 1 tablespoon chili powder
* 1 1/2 teaspoons dried oregano, divided
* 1/4 teaspoon salt
* 1/2 cup chopped fresh cilantro
* 1/3 cup prepared salsa
* 2 cups shredded iceberg or romaine lettuce
* 1 cup shredded pepper Jack cheese
* 2 1/2 cups coarsely crumbled tortilla chips
* Lime wedges for garnish
Preparation
1. Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
2. Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.
3. Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table.
Nutrition
Per serving : 395 Calories; 17 g Fat; 5 g Sat; 5 g Mono; 20 mg Cholesterol; 52 g Carbohydrates; 14 g Protein; 9 g Fiber; 459 mg Sodium; 774 mg Potassium
3 Carbohydrate Serving
Exchanges: 3 1/2 starch, 1 vegetable, 1 lean meat, 2 fat
Tips & Notes
* Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 3 days; reheat slightly before serving.
* Kitchen Tips: To remove corn kernels from the cob, stand an ear of corn on its stem end and slice the kernels off with a sharp, knife.
* To cook rice, bring 1 cup water and 1/2 cup long-grain brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes 1 1/2 cups.
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Replies
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yum thanks!0
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bump, yummy!0
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bump!0
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Bump! Thanks!0
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Thanks! You've got one to suit any number of taste. Thanks for attaching the calorie count. Sometimes I like to substitute some items to satisfy my appetite. For instance, if a salad has cheese as an ingredient, I know if I cut it out and maybe add more vegetables or beans for fiber - I'll consume less calories and feel full too (at least, until I can get a hold on this "diet thing"). Anyway, can't wait to try one! Yummy!0
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Thanks for the recipe ideas.0
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*bump*0
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