Make Ahead Lunch Salads
Nlongenecker
Posts: 765
Southwestern Corn & Black Bean Salad
4 servings, 2 cups each | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients
* 3 large ears of corn, husked
* 1/3 cup pine nuts
* 1/4 cup lime juice
* 2 tablespoons extra-virgin olive oil
* 1/4 cup chopped fresh cilantro
* 1/2 teaspoon salt
* Freshly ground pepper, to taste
* 2 15-ounce cans black beans, rinsed
* 2 cups shredded red cabbage, (see Tip)
* 1 large tomato, diced
* 1/2 cup minced red onion
Preparation
1. Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife.
2. Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
3. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
Nutrition
Per serving : 410 Calories; 16 g Fat; 2 g Sat; 8 g Mono; 0 mg Cholesterol; 57 g Carbohydrates; 16 g Protein; 13 g Fiber; 477 mg Sodium; 537 mg Potassium
3 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 2 very lean meat, 2 fat
Tips & Notes
* Make Ahead Tip: Cover and refrigerate for up to 1 day.
* Tip: Convenient preshredded cabbage can be purchased, in bags, in the produce section of most supermarkets.
Tuscan-Style Tuna Salad
4 servings, 1 cup each | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients
* 2 6-ounce cans chunk light tuna, drained (see Note)
* 1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
* 10 cherry tomatoes, quartered
* 4 scallions, trimmed and sliced
* 2 tablespoons extra-virgin olive oil
* 2 tablespoons lemon juice
* 1/4 teaspoon salt
* Freshly ground pepper, to taste
Preparation
1. Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.
Nutrition
Per serving : 253 Calories; 8 g Fat; 1 g Sat; 5 g Mono; 53 mg Cholesterol; 20 g Carbohydrates; 31 g Protein; 6 g Fiber; 453 mg Sodium; 451 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 3 1/2 very lean meat, 1 fat
Tips & Notes
* Make Ahead Tip: Cover and refrigerate for up to 2 days.
Southwestern Rice & Pinto Bean Salad
6 servings, 1 1/3 cups each | Active Time: 20 minutes | Total Time: 1 hour
Ingredients
* 1 cup Wehani brown rice, (see Note) or brown basmati rice
* 2-2 1/2 cups water
* 2 teaspoons cumin seeds, or 1 teaspoon ground cumin
* 1/4 cup extra-virgin olive oil
* 1/4 cup sherry vinegar
* 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
* 1 large clove garlic, crushed and peeled
* 1/4 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 2 15-ounce cans pinto beans, rinsed
* 8 scallions, trimmed and sliced (about 1 1/2 cups)
* 1 medium bell pepper, (green, yellow, orange or red), chopped (about 1 cup)
Preparation
1. Combine rice and water (2 cups water if using brown basmati) in a 3-quart saucepan; bring to a boil. Reduce heat to low, cover and cook until all the water has been absorbed, 40 to 45 minutes. Remove from heat; let rest, covered, for 10 minutes. Spread the rice out on a large baking sheet until cooled to room temperature, about 15 minutes.
2. Meanwhile, toast cumin in a small skillet over medium-high heat until fragrant and lightly toasted, 1 to 2 minutes for seeds, 1 minute for ground cumin. Transfer to a blender or food processor and let cool for several minutes. Add oil, vinegar, oregano, garlic, salt and pepper and process until the garlic is finely chopped.
3. Transfer the rice to a large bowl and toss with beans, scallions and bell pepper. Pour the dressing over the salad and toss well to combine.
Nutrition
Per serving : 325 Calories; 11 g Fat; 2 g Sat; 8 g Mono; 0 mg Cholesterol; 49 g Carbohydrates; 10 g Protein; 9 g Fiber; 125 mg Sodium; 513 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 1/2 starch, 1 vegetable, 1 very lean meat, 1 1/2 fat
Tips & Notes
* Make Ahead Tip: Cover and refrigerate for up to 2 days.
* Note: Wehani rice, an aromatic brown rice related to basmati, has a sweet, nutty flavor, a light reddish color, and splits like wild rice when cooked. It can be found in the health-foods section of large supermarkets or at natural-foods stores.
Greek Diner Salad
4 servings, 1 1/3 cups each | Active Time: 35 minutes | Total Time: 35 minutes
Ingredients
* 3 tablespoons nonfat plain yogurt
* 3 tablespoons reduced-fat mayonnaise
* 2 tablespoons lemon juice
* 2 tablespoons chopped fresh mint
* 1 clove garlic, minced
* 1 teaspoon honey
* 1/2 teaspoon salt
* 1 medium zucchini, finely diced
* 1 large red bell pepper, finely diced
* 1 bunch radishes, finely diced
* 1 15-ounce can chickpeas, rinsed
* 4 large Boston lettuce leaves, for serving
Preparation
1. Whisk yogurt, mayonnaise, lemon juice, mint, garlic, honey and salt in a small bowl until creamy.
2. Toss zucchini, bell pepper, radishes and chickpeas in a large bowl. Pour the dressing over the vegetables; toss gently. To serve, spoon into lettuce leaves, using them as cups.
Nutrition
Per serving : 202 Calories; 4 g Fat; 1 g Sat; 1 g Mono; 3 mg Cholesterol; 35 g Carbohydrates; 7 g Protein; 7 g Fiber; 585 mg Sodium; 522 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 1 very lean meat
Tips & Notes
* Make Ahead Tip: Store the chopped salad and dressing separately, tightly covered, in the refrigerator for up to 1 day.
Shrimp Cobb Salad
1 serving | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients
* 3 cups chopped hearts of romaine
* 5 grape or cherry tomatoes
* 1/4 cup sliced cucumber
* 1 hard-boiled egg, sliced (see Tip)
* 5 cooked peeled shrimp, (31-40 per pound)
* Freshly ground pepper, to taste
* 2 tablespoons light blue cheese dressing
Preparation
1. Combine lettuce, tomatoes, cucumber, egg and shrimp in a bowl. Season with pepper. Toss with dressing and serve.
Nutrition
Per serving : 273 Calories; 13 g Fat; 3 g Sat; 2 g Mono; 348 mg Cholesterol; 13 g Carbohydrates; 27 g Protein; 5 g Fiber; 556 mg Sodium; 894 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 vegetables, 3 lean meat, 1 fat
4 servings, 2 cups each | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients
* 3 large ears of corn, husked
* 1/3 cup pine nuts
* 1/4 cup lime juice
* 2 tablespoons extra-virgin olive oil
* 1/4 cup chopped fresh cilantro
* 1/2 teaspoon salt
* Freshly ground pepper, to taste
* 2 15-ounce cans black beans, rinsed
* 2 cups shredded red cabbage, (see Tip)
* 1 large tomato, diced
* 1/2 cup minced red onion
Preparation
1. Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife.
2. Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
3. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
Nutrition
Per serving : 410 Calories; 16 g Fat; 2 g Sat; 8 g Mono; 0 mg Cholesterol; 57 g Carbohydrates; 16 g Protein; 13 g Fiber; 477 mg Sodium; 537 mg Potassium
3 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 2 very lean meat, 2 fat
Tips & Notes
* Make Ahead Tip: Cover and refrigerate for up to 1 day.
* Tip: Convenient preshredded cabbage can be purchased, in bags, in the produce section of most supermarkets.
Tuscan-Style Tuna Salad
4 servings, 1 cup each | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients
* 2 6-ounce cans chunk light tuna, drained (see Note)
* 1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
* 10 cherry tomatoes, quartered
* 4 scallions, trimmed and sliced
* 2 tablespoons extra-virgin olive oil
* 2 tablespoons lemon juice
* 1/4 teaspoon salt
* Freshly ground pepper, to taste
Preparation
1. Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.
Nutrition
Per serving : 253 Calories; 8 g Fat; 1 g Sat; 5 g Mono; 53 mg Cholesterol; 20 g Carbohydrates; 31 g Protein; 6 g Fiber; 453 mg Sodium; 451 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 3 1/2 very lean meat, 1 fat
Tips & Notes
* Make Ahead Tip: Cover and refrigerate for up to 2 days.
Southwestern Rice & Pinto Bean Salad
6 servings, 1 1/3 cups each | Active Time: 20 minutes | Total Time: 1 hour
Ingredients
* 1 cup Wehani brown rice, (see Note) or brown basmati rice
* 2-2 1/2 cups water
* 2 teaspoons cumin seeds, or 1 teaspoon ground cumin
* 1/4 cup extra-virgin olive oil
* 1/4 cup sherry vinegar
* 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
* 1 large clove garlic, crushed and peeled
* 1/4 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 2 15-ounce cans pinto beans, rinsed
* 8 scallions, trimmed and sliced (about 1 1/2 cups)
* 1 medium bell pepper, (green, yellow, orange or red), chopped (about 1 cup)
Preparation
1. Combine rice and water (2 cups water if using brown basmati) in a 3-quart saucepan; bring to a boil. Reduce heat to low, cover and cook until all the water has been absorbed, 40 to 45 minutes. Remove from heat; let rest, covered, for 10 minutes. Spread the rice out on a large baking sheet until cooled to room temperature, about 15 minutes.
2. Meanwhile, toast cumin in a small skillet over medium-high heat until fragrant and lightly toasted, 1 to 2 minutes for seeds, 1 minute for ground cumin. Transfer to a blender or food processor and let cool for several minutes. Add oil, vinegar, oregano, garlic, salt and pepper and process until the garlic is finely chopped.
3. Transfer the rice to a large bowl and toss with beans, scallions and bell pepper. Pour the dressing over the salad and toss well to combine.
Nutrition
Per serving : 325 Calories; 11 g Fat; 2 g Sat; 8 g Mono; 0 mg Cholesterol; 49 g Carbohydrates; 10 g Protein; 9 g Fiber; 125 mg Sodium; 513 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 1/2 starch, 1 vegetable, 1 very lean meat, 1 1/2 fat
Tips & Notes
* Make Ahead Tip: Cover and refrigerate for up to 2 days.
* Note: Wehani rice, an aromatic brown rice related to basmati, has a sweet, nutty flavor, a light reddish color, and splits like wild rice when cooked. It can be found in the health-foods section of large supermarkets or at natural-foods stores.
Greek Diner Salad
4 servings, 1 1/3 cups each | Active Time: 35 minutes | Total Time: 35 minutes
Ingredients
* 3 tablespoons nonfat plain yogurt
* 3 tablespoons reduced-fat mayonnaise
* 2 tablespoons lemon juice
* 2 tablespoons chopped fresh mint
* 1 clove garlic, minced
* 1 teaspoon honey
* 1/2 teaspoon salt
* 1 medium zucchini, finely diced
* 1 large red bell pepper, finely diced
* 1 bunch radishes, finely diced
* 1 15-ounce can chickpeas, rinsed
* 4 large Boston lettuce leaves, for serving
Preparation
1. Whisk yogurt, mayonnaise, lemon juice, mint, garlic, honey and salt in a small bowl until creamy.
2. Toss zucchini, bell pepper, radishes and chickpeas in a large bowl. Pour the dressing over the vegetables; toss gently. To serve, spoon into lettuce leaves, using them as cups.
Nutrition
Per serving : 202 Calories; 4 g Fat; 1 g Sat; 1 g Mono; 3 mg Cholesterol; 35 g Carbohydrates; 7 g Protein; 7 g Fiber; 585 mg Sodium; 522 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 1 very lean meat
Tips & Notes
* Make Ahead Tip: Store the chopped salad and dressing separately, tightly covered, in the refrigerator for up to 1 day.
Shrimp Cobb Salad
1 serving | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients
* 3 cups chopped hearts of romaine
* 5 grape or cherry tomatoes
* 1/4 cup sliced cucumber
* 1 hard-boiled egg, sliced (see Tip)
* 5 cooked peeled shrimp, (31-40 per pound)
* Freshly ground pepper, to taste
* 2 tablespoons light blue cheese dressing
Preparation
1. Combine lettuce, tomatoes, cucumber, egg and shrimp in a bowl. Season with pepper. Toss with dressing and serve.
Nutrition
Per serving : 273 Calories; 13 g Fat; 3 g Sat; 2 g Mono; 348 mg Cholesterol; 13 g Carbohydrates; 27 g Protein; 5 g Fiber; 556 mg Sodium; 894 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 vegetables, 3 lean meat, 1 fat
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