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Lentil Salad with Argula & Feta (with Warm Honey Vinaigrette)

9 Oct

 

Yield: 1

 

Ingredients

  • 1/2 cup green lentils, rinsed
  • 1 teaspoon + 2 teaspoons red wine vinegar (divided), plus more to taste
  • 2 tablespoons olive oil
  • 1 small shallot, minced
  • 2 teaspoons honey, plus more to taste
  • 2 large handfuls arugula, roughly chopped
  • 2 tablespoons feta (plus more, depending on how much you like it!!)

 

Preparation

  • Place lentils in a small pot and cover by about ½ inch with water. Add 1 teaspoon vinegar and a pinch of salt. Bring to a boil, reduce to a simmer, and cook until lentils are tender, about 25 minutes (this varies somewhat with lentils – start checking after about 15 minutes for doneness). Once tender but with a slight bite, turn off heat and drain if there is excess water.  Allow to cool slightly.
  • In a small skillet, heat olive oil over medium heat. Add shallot and cook until shallots are softened but not yet brown, about 2 minutes. Add vinegar, stirring all the while, and then add honey. Turn off heat and season to taste with salt and pepper. At this point you will need to taste and adjust seasoning depending on what you like: a little more honey for sweet, olive oil to thin out strong flavors, vinegar for acid, or salt and pepper.
  • In a medium bowl toss arugula with a pinch each of salt and pepper. Add lentils and feta, and toss evenly with dressing. Serve.

 

Source:  Practical Cooking for One

Shrimp Caesar Salad

25 Sep

Yield: 2

Prep: 10 mins

Ingredients

  • 2 tablespoons broken walnuts (1/2 ounce)
  • 2/3 cup whole-wheat penne pasta (2 ounces)
  • 2 teaspoons olive oil
  • Salt and freshly ground black pepper
  • 8 cups washed ready-to-eat Romaine lettuce
  • 10 ounces cooked, peeled shrimp
  • 1 cup frozen shelled edamame, thawed (or 1 cup shelled fresh)
  • 4 tablespoons low-calorie Caesar dressing
  • 2 tablespoons grated Parmesan cheese

Preparation

  • Place a large saucepan filled with water on to boil over high heat.
  • Preheat broiler. Line a baking tray with foil. Place walnuts on tray, and toast under broiler 1 minute.
  • Remove tray from broiler, remove walnuts, and set aside.
  • Cook pasta 8 minutes. Drain, leaving 2 tablespoons pasta water in pan. Add olive oil to saucepan. Return pasta to pan, along with salt and pepper to taste. Toss well.
  • Divide lettuce between two dinner plates.
  • Add pasta. Top with shrimp, walnuts, and edamame.
  • Drizzle dressing over salad.
  • Sprinkle Parmesan cheese on top.In a medium bowl, mix together the pork, ginger, garlic, scallion, soy sauce, sesame oil, and tapioca starch. Shape into 6 individual patties.

Nutritional Information

Exchanges/Choices
2 starch
1 vegetable
6 lean meat
1 1/2 fat
Calories: 528
Calories from Fat: 162
Total Fat: 18 g
Saturated Fat 2.9 g
Monounsaturated Fat 5.2 g
Trans Fat: 0 g
Cholesterol: 262 mg
Sodium: 694 mg
Total Carbohydrate: 43.7 g
Dietary Fiber: 9.8 g
Sugars 9.9 g
Protein: 51.2 g

Source: Diabetes.org

SuperFast Chef Salad

17 Sep

Yield: 4 servings

 

Ingredients

  • 10 cup torn or chopped romaine lettuce
  • 1 cup shredded skinless, boneless rotisserie chicken breast
  • 1/2 cup thinly sliced Texas 1015 or other sweet onion
  • 1/3 cup shaved carrot
  • 1 avocado, seeded, peeled, and sliced
  • 3 tablespoons crumbled blue cheese
  • 1/2 cup Vinaigrette

 

Preparation

  • Arrange 2 1/2 cups lettuce on each of 4 plates. Top lettuce evenly with chicken, onion, carrot, avocado, and blue cheese. Drizzle each serving with 2 tablespoons Easy Herb Vinaigrette; serve immediately.

 

Nutritional Information

 

Calories per serving: 367
Fat per serving: 28.2g
Saturated fat per serving: 3.4g
Protein per serving: 18.5g
Carbohydrates per serving: 12.6g
Fiber per serving: 4.6g
Cholesterol per serving: 43mg
Iron per serving: 2mg
Sodium per serving: 451mg
Calcium per serving: 66mg

 

 

 

Source: Jackie Newgent, RD, Cooking Light  APRIL 2010

Seared Scallops with Wilted Watercress and Bacon

13 Sep

Yield: Serves 4

Ingredients

  • 2 teaspoons canola oil
  • 1 1/2 pounds large sea scallops (about 16)
  • 3/8 teaspoon kosher salt, divided
  • 1/4 teaspoon sugar
  • 1/8 teaspoon freshly ground black pepper
  • 2 slices center-cut bacon $
  • 1/2 cup sliced shallots
  • 2 large garlic cloves, thinly sliced
  • 3 tablespoons fat-free, lower-sodium chicken broth $
  • 2 (4-ounce) packages trimmed watercress

Preparation

  • Heat a large cast-iron skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle both sides of scallops evenly with 1/4 teaspoon salt, sugar, and pepper. Add scallops to pan; cook 3 minutes or until done, turning after 2 minutes. Remove from pan; keep warm.
  • Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Discard all but 2 teaspoons drippings. Add shallots and garlic to drippings in pan; sauté 2 minutes. Add broth to pan; bring to a boil. Add remaining 1/8 teaspoon salt and watercress to pan; cook 30 seconds or until greens begin to wilt. Place 4 scallops and about 1 cup watercress on each of 4 plates. Sprinkle servings evenly with bacon.

Nutritional Information

Calories per serving: 261
Fat per serving: 7.5g
Saturated fat per serving: 1.7g
Protein per serving: 33.5g
Carbohydrates per serving: 15.6g
Fiber per serving: 0.3g
Cholesterol per serving: 15.6mg
Iron per serving: 1.4mg
Sodium per serving: 594mg
Calcium per serving: 112mg

Source: Laraine Perri, Cooking Light  MAY 2012

Southwestern Chicken Pasta Salad

23 Aug

Yield:  6 servings ( 1 1/3 cup)

 

Ingredients

  • 1/2 pound uncooked penne rigate
  • 2 cups shredded skinless, boneless Grilled Lemon-Herb Chicken (about 8 ounces)
  • 1 cup fresh corn kernels
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  • 3/4 cup (3 ounces) shredded sharp cheddar cheese
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  • 1/2 cup sliced green onions
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  • 1/2 cup diced red bell pepper
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  • 1/2 cup chopped plum tomato (about 2 tomatoes)
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  • 1/4 cup fresh orange juice
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  • 2 tablespoons fresh lime juice
  • 1 tablespoon extra-virgin olive oil
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  • 1 tablespoon chopped canned chipotle chilies in adobo sauce
  • 1/2 teaspoon salt

 

Preparation

  • Cook pasta according to package directions, omitting salt and fat. Drain and place in a large bowl. Add Grilled Lemon-Herb Chicken and next 5 ingredients (through tomato); toss well to combine.
  • Combine orange juice and remaining ingredients, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat. Cover and chill.

 

Nutritional Information

Calories per serving: 322
Fat per serving: 9.9g
Saturated fat per   serving: 3.6g
Protein per serving: 21g
Carbohydrates per   serving: 38.2g
Fiber per serving: 2.5t
Cholesterol per serving: 48g
Iron per serving: 2.1mg
Sodium per serving: 523mg
Calcium per serving: 121mg

 

Source: Barbara Seelig Brown, Cooking Light, AUGUST 2005

Big Chopped Salad

25 Jul

Yield: 1 serving

Prep Time: 5 minutes

 

Ingredients

  • 4 cups water
  • 2 1/2 cups chopped tomato (about 2 large)
  • 1 1/2 cups chopped green bell pepper (about 2 small)
  • 1 cup chopped onion (about 1 medium)
  • 1 teaspoon dried Italian seasoning
  • 1 teaspoon chili powder
  • 1 teaspoon hot sauce
  • 3/4 teaspoon salt
  • 3 garlic cloves, minced
  • 1 bay leaf
  • 2 cups uncooked instant rice
  • 3 (8-ounce) cans no-salt-added tomato sauce
  • 2 (15-ounce) cans no-salt-added red kidney beans, undrained
  • 1 (16-ounce) package frozen sliced okra, thawed

 

Preparation

  • Combine first 7 ingredients (through cranberries) in a large bowl.
  • Toss with vinaigrette and serve.

 

Nutritional Information

Calories per serving: 380
Fat per serving: 14g
Saturated fat per   serving: 2g
Protein per serving: 14g
Carbohydrates per   serving: 57g
Fiber per serving: 13g
Cholesterol per serving: 5mg
Sodium per serving: 760mg

 

Source: Health.com – Big Chopped Salad

Pear – Walnut Salad

23 Jul

Yield: 2 servings

Ingredients

  • 3 tablespoons pear nectar
  • 1 tablespoon seasoned rice vinegar
  • 2 teaspoons olive oil
  • 1/8 teaspoon coarsely ground black pepper
  • 2 cups torn mixed salad greens
  • ½  medium pear, cored and thinly sliced
  • ¼ small red onion, thinly sliced and separated into rings
  • 2 tablespoons chopped walnuts, toasted

Preparation

  • For vinaigrette: In a small bowl, whisk together pear nectar, vinegar, oil, and pepper. Set aside.
  • Arrange the lettuce on two salad plates. Top with pear, red onion, and walnuts. Drizzle with the vinaigrette.

Nutritional Information

Calories per serving: 143
Fat per serving: 9g
Saturated fat per   serving: 1g
Protein per serving: 2g
Carbohydrates per   serving: 15g
Fiber per serving: 3g
Sodium per serving: 36mg

Source: Heart Healthy Living Online

Basic Vinagarette Salad

20 Jul

Prep Time: 10 minutes

Yield: 4-6 servings

Ingredients

Dressing:

  • ¾ cup canola or olive oil
  • ¼ cup red wine vinegar
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder

Salad:

  • 6 cups romaine lettuce
  • 1 cup cherry tomatoes
  • 1 cup sliced cucumbers

Preparation

  • In a glass jar or salad dressing container, whisk together all vinaigrette ingredients. Cover and shake vigorously until all is combined. Store in the refrigerator until ready to use. Shake before using.
  • Toss salad ingredients in a large bowl. Pour dressing over salad and toss. Serve immediately.

Source: Gourmet Kosher Cooking : Basic Vinagarette Salad

Strawberry Spinach Salad

20 Jul

Prep Time: 10 minutes

Yield: 4 servings

Ingredients

  • 1 bunch spinach, rinsed and torn into bite-size pieces
  • 2 cups sliced strawberries
  • 1/4 cup vegetable oil
  • 2 tablespoons white wine vinegar
  • 1/4 cup white sugar
  • 1/8 teaspoon paprika
  • 1 tablespoon sesame seeds
  • 1-1/2 teaspoons poppy seeds

Preparation

  • In a large bowl, toss together the spinach and strawberries.
  • In a medium bowl, whisk together the oil, vinegar, sugar, paprika, sesame seeds, and poppy seeds. Pour over the spinach and strawberries, and toss to coat.

Nutritional Information

Calories per serving: 235
Fat per serving: 15.9g
Protein per serving: 3.6g
Carbohydrates per   serving: 22.8g
Fiber per serving: 3.9g
Cholesterol per serving: 0mg
Sodium per serving: 69mg

Source: All-recipes.com: Strawberry-Spinach Salad