Spring Is Coming! Fresh salad Ideas!

jbond80

Spring Power Salad
Yield: Makes 4 servings

Nutritional Information
Calories per serving: 275
Fat per serving: 13.5g
Saturated fat per serving: 1.9g
Monounsaturated fat per serving: 4.7g
Polyunsaturated fat per serving: 5.3g
Protein per serving: 31g
Carbohydrates per serving: 0.0g
Fiber per serving: 0.0g
Cholesterol per serving: 0.0mg
Iron per serving: 0.0mg
Sodium per serving: 0.0mg
Calcium per serving: 0.0mg

Ingredients
3 tablespoonslow-fat buttermilk
1 teaspoonextra-virgin olive oil
1 teaspoonfresh lemon juice
1/4 teaspooneach salt and pepper
1 navel orange, peeled and sliced crosswise into 1/4-inch slices
1 cupcucumber, sliced into ribbons
2 cupsbaby romaine leaves
2 tablespoonspine nuts
4 (4-ounce) cooked salmon fillets

Preparation
In a small bowl, whisk together buttermilk, olive oil, lemon juice, and salt and pepper. Toss salad ingredients in a large bowl. Divide among 4 plates. Top each with a salmon fillet. Drizzle with dressing.

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Grilled Sweet Potato, Orange, and Chickpea Salad

Prep: 15 minutes; Cook: 15 minutes.
Yield: Makes 6 servings (serving size: 1 1/3 cups salad)

Nutritional Information
Calories per serving: 208
Fat per serving: 4.3g
Saturated fat per serving: 0.6g
Monounsaturated fat per serving: 1.6g
Polyunsaturated fat per serving: 1.7g
Protein per serving: 6g
Carbohydrates per serving: 38g
Fiber per serving: 8g
Cholesterol per serving: 0.0mg
Iron per serving: 0.0mg
Sodium per serving: 299mg
Calcium per serving: 0.0mg

Ingredients
1 1/2 poundssweet potatoes
3 navel oranges
1 tablespoonrice vinegar
1 tablespoonsesame oil
2 teaspoonsreduced-sodium soy sauce
1/4 teaspoonsalt
Cooking spray
1 (15-ounce) can chickpeas, rinsed and drained
3 scallions, white and light green parts only, thinly sliced

Preparation
1. Microwave potatoes on high for 12 minutes. Transfer to a bowl of ice water to cool. Peel and slice potatoes 1/2-inch thick; reserve.

2. With a sharp knife, remove peel and thick white pith from oranges; reserve juice in a bowl. Halve and slice crosswise into 1/2-inch-thick half moons, reserving juice. Transfer 3 tablespoons of collected juice into a bowl; whisk in vinegar, sesame oil, soy sauce, and salt; reserve.

3. Spray grill pan with cooking spray; heat over medium-high until hot. Cook potatoes until grill marks appear, turning once (3-5 minutes per batch).

4. In a large serving bowl, toss potatoes with chickpeas, oranges, scallions, and dressing

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Beet Red Salad

Prep: 15 minutes; Cook: 1 hour.
Yield: Makes 6 servings (serving size: 1 1/3 cups salad)

Nutritional Information
Calories per serving: 252
Fat per serving: 10g
Saturated fat per serving: 3g
Monounsaturated fat per serving: 5.6g
Polyunsaturated fat per serving: 0.9g
Protein per serving: 8g
Carbohydrates per serving: 33g
Fiber per serving: 5g
Cholesterol per serving: 13mg
Iron per serving: 0.0mg
Sodium per serving: 413mg
Calcium per serving: 0.0mg

Ingredients
2 medium red beets, or canned, peeled beets
1 cupdry farro or barley
1/2 teaspoonkosher salt, divided
3 tablespoonsred-wine vinegar
3 tablespoonsolive oil
1/2 teaspoonDijon mustard
1/2 teaspoonsugar
1/2 teaspoonblack pepper
1 small red onion, sliced
1 head radicchio, sliced
3 ouncescrumbled feta

Preparation
1. Preheat oven to 425°. Wrap beets in foil and place on rimmed baking sheet; bake 50-60 minutes. Let cool; peel and cut into wedges. (If using canned beets, cut into wedges and go to step 2.)

2. Cover farro with water and soak 30 minutes; drain. In a saucepan, combine farro, 3 cups water, and 1/4 teaspoon salt; boil. Reduce heat and simmer 15-20 minutes; drain.

3. In a bowl, whisk together vinegar, oil, mustard, sugar, pepper, and remaining 1/4 teaspoon salt. Toss with remaining salad ingredients, arranging beets on top.

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Herb Garden Salad

Prep: 20 minute; Cook: 20 minutes.
Yield: Makes 6 servings (serving size: 1 1/3 cups salad)

Nutritional Information
Calories per serving: 123
Fat per serving: 9.4g
Saturated fat per serving: 1.8g
Monounsaturated fat per serving: 5.9g
Polyunsaturated fat per serving: 1.3g
Protein per serving: 6g
Carbohydrates per serving: 5g
Fiber per serving: 2g
Cholesterol per serving: 93mg
Iron per serving: 0.0mg
Sodium per serving: 169mg
Calcium per serving: 0.0mg

Ingredients
3 large eggs
1 1/4 teaspoonskosher salt, divided
1 poundasparagus, ends trimmed, cut into 2-inch pieces
2 cupssugar-snap peas, trimmed
1 small garlic clove, minced
1 teaspoonlemon zest
1 tablespoonfresh lemon juice
1 tablespoonwhite-wine vinegar
3 tablespoonsextra-virgin olive oil
1/4 teaspoonblack pepper
1 bunch watercress
1/2 cupfresh flat-leaf parsley
1/4 cupfresh mint leaves

Preparation
1. Place eggs in a saucepan; add cold water to cover. Bring to a boil; remove from heat, cover, and let stand 12 minutes. Run eggs under water to cool; peel eggs, cut in half, and reserve.

2. Meanwhile, bring a large pot of water to a boil with 1 teaspoon salt; place a large bowl of ice water near stove. Boil asparagus 2 minutes or until bright green. Transfer asparagus immediately to ice water (reserve boiling water). Reserve ice water and repeat with snap peas, boiling 1-2 minutes. Drain and pat dry.

3. In a bowl, combine garlic, lemon zest and juice, vinegar, oil, remaining 1/4 teaspoon salt, and black pepper. In a serving bowl, combine asparagus, peas, watercress, herbs, and eggs. Just before serving, drizzle salad with dressing and toss to combine.