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Citrus Shrimp Salad

Saute 3 ounces shrimp with 1 garlic clove, chopped, and 1 tablespoon lemon juice in a skillet coated with nonstick cooking spray. Combine 1/3 cup chopped bibb lettuce, 1/2 cup chopped endive, 1/2 cup chopped red cabbage, and 1/2 cup chopped fennel. Collect juice from 1/2 navel orange and 1/2 pink grapefruit. Peel and cut remaining fruit into segments. Whisk together 1/2 teaspoon olive oil and citrus juice and toss with mixed greens; 1/3 avocado, sliced; shrimp; and citrus segments. Top with 2 teaspoons Parmesan shavings and 2 teaspoons sunflower seeds.

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Greek Yogurt Chicken Salad

Combine 3 tablespoons Greek yogurt; 1/2 teaspoon mustard; 1 teaspoon mayonnaise; 2 tablespoons chopped celery; 1/2 medium carrot, chopped; 1 tablespoon chopped parsley; and 1 tablespoon chopped chives. Toss with 1 cup chopped cooked chicken. Whisk together 1 cup sliced cucumber, a pinch salt, 2 tablespoons white vinegar, 1/2 teaspoon olive oil, and 1 teaspoon chopped fresh dill. Serve cucumber salad with chicken salad over 1 cup chopped romaine lettuce.

Steak Salad

1/2 cup red wine vinegar salad dressing
1 tablespoon snipped fresh tarragon or 1/2 teaspoon dried tarragon, crushed
1/2 teaspoon cracked or coarsely ground pepper
2 heads Boston lettuce, separated into leaves
1/2 pound lean cooked beef, cut into thin bite-size strips
1 cup red or yellow baby pear tomatoes or cherry tomatoes
1 cup broccoli florets
1/2 medium red onion, cut into thin slices
1/4 cup crumbled blue cheese (1 ounce)

For dressing, combine bottled red wine vinegar salad dressing, tarragon, and pepper, set aside. (Or, prepare your favorite homemade vinaigrette.)

To serve, line 4 dinner plates with lettuce leaves. Arrange beef, tomatoes, broccoli, and onion on plates. Sprinkle with blue cheese. Drizzle with dressing. Makes 4 servings.

No-cook Meals

Salad is not only an easy, no-cook meal, but it’s also one of the most versatile dishes available. Don’t settle for the same old lettuce and croutons; be creative! Start with a spinach base or exotic salad blend. Add chopped fruit, vegetables or avocados for flavor and extra fiber. Consider thawing some frozen shrimp, or using leftovers like beef or chicken to add protein. If you have nothing else on hand, use canned tuna or salmon, or even pre-cooked chicken strips from the grocery store.

Want to add protein and flavor without adding meat? Try beans, chickpeas or nuts. Sunflower and pumpkin seeds are another option, as are cheeses ranging from cheddar to feta.

via TLC Cooking “5 No-cook Meals”.

Shrimp Cobb Salad

1 serving

* 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

 

Combine lettuce, tomatoes, cucumber, egg and shrimp in a bowl. Season with pepper. Toss with dressing and serve.

 

Per serving: 273 calories; 13 g fat (3 g sat, 2 g mono); 348 mg cholesterol; 13 g carbohydrates; 1 g added sugars; 27 g protein; 5 g fiber; 556 mg sodium; 894 mg potassium.

Tuna and Spinach Salad

Serves 4

  • 6 cups baby spinach
  • 1 cup canned white beans, rinsed and drained
  • 4 ounces sliced mushrooms
  • 1 15-ounce can artichoke hearts, drained and halved
  • 2 7-ounce packs chunk white tuna
  • 1 tbsp extra virgin olive oil
  • 2 tbsp white wine vinegar
  • 1 tbsp lemon juice
  • 1 tbsp water

Preparation:

Wash and dry baby spinach leaves. Place in a large bowl with tomatoes, white beans, mushrooms, artichoke hearts and tuna. Whisk oil, vinegar, lemon juice and water, or place in a small screw-top jar and shake vigorously. Drizzle over salad and toss well.Per Serving: Calories 203, Calories from Fat 29, Total Fat 3.4g (sat 0.5g), Cholesterol 20mg, Sodium 575mg, Carbohydrate 20g, Fiber 5.7g, Protein 23.3g

via Low Fat Tuna and Spinach Salad Recipe – How to Make Tuna and Spinach Salad.

Shrimp Caesar

Serves: 4

* 3 tablespoon(s) lemon juice, plus 4 lemon wedges for garnish

* 2 teaspoon(s) Dijon mustard

* 3 anchovies, coarsely chopped, or 1 teaspoon anchovy paste, o

* 1 clove(s) garlic, coarsely chopped

* 2 tablespoon(s) extra-virgin olive oil

* 1/2 cup(s) grated Asiago cheese, divided

* 1/2 teaspoon(s) freshly ground pepper

* 8 cup(s) chopped hearts of romaine, (about 2 hearts)

* 1 pound(s) peeled cooked shrimp, (21-25 per pound; thawed if frozen)

* 1 cup(s) croutons, preferably whole-grain

 

Directions

 

1. Place lemon juice, mustard, anchovies (or anchovy paste) and garlic in a food processor; process until smooth. With the motor running, gradually add oil; process until creamy. Add 1/4 cup Asiago cheese and pepper; pulse until combined.

2. Combine romaine, shrimp and croutons in a large bowl. Add the dressing and toss to coat. Divide among 4 plates, top with the remaining 1/4 cup Asiago cheese and garnish with a lemon wedge.

 

Nutritional Information

(per serving)

Calories 312

Total Fat 16g

Saturated Fat 4g

Cholesterol 235mg

Sodium 669mg

Total Carbohydrate 13g

Dietary Fiber —

Sugars —

Protein 31g

Calcium 0

 

Greek Salad with Sardines

4 servings, about 2 cups each

* 3 tablespoon(s) lemon juice

* 2 tablespoon(s) extra-virgin olive oil

* 1 clove(s) garlic, minced

* 2 teaspoon(s) dried oregano

* 1/2 teaspoon(s) freshly ground pepper

* 3 medium tomatoes, cut into large chunks

* 1 large English cucumber, cut into large chunks

* 1 can(s) (15-ounce) chickpeas, rinsed

* 1/3 cup(s) crumbled feta cheese

* 1/4 cup(s) thinly sliced red onion

* 2 tablespoon(s) sliced Kalamata olives

* 2 can(s) (4-ounces each) sardines with bones, packed in olive oil or water, drained

 

Directions

 

1. Whisk lemon juice, oil, garlic, oregano, and pepper in a large bowl until well combined. Add tomatoes, cucumber, chickpeas, feta, onion, and olives; gently toss to combine. Divide the salad among 4 plates and top with sardines.

 

Nutritional Information

(per serving)

Calories 320

Total Fat 19g

Saturated Fat 4g

Cholesterol 67mg

Sodium 686mg

Total Carbohydrate 25g

Dietary Fiber 7g

Sugars —

Protein 18g

Calcium —

Mediterranean Tuna Antipasto Salad

* 1 can(s) beans, such as chickpeas, black-eyed peas, or kidney beans, rinsed

* 2 can(s) water-packed chunk light tuna, drained and flaked (see Tips & Techniques)

* 1 large red bell pepper, finely diced

* 1/2 cup(s) finely chopped red onion

* 1/2 cup(s) chopped fresh parsley, divided

* 4 teaspoon(s) capers, rinsed

* 1 1/2 teaspoon(s) finely chopped fresh rosemary

* 1/2 cup(s) lemon juice, divided

* 4 tablespoon(s) extra-virgin olive oil, divided

* Freshly ground pepper to taste

* 1/4 teaspoon(s) salt

* 8 cup(s) mixed salad greens

 

Directions

 

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.

 

Nutritional Information

(per serving)

Calories 326

Total Fat 17g

Saturated Fat 2g

Cholesterol 17mg

Sodium 652mg

Total Carbohydrate 28g

Dietary Fiber 10g

Sugars —

Protein 22g

Calcium —

Balsamic Chicken Salad

  • 10 oz. pkg. baby salad greens
  • 2 (5 oz.) pkgs. refrigerated sliced grilled chicken breast
  • 1/2 lb. Havarti cheese, cubed
  • 1/2 cup balsamic vinaigrette dressing

Preparation:

Slice chicken breasts into strips. Toss with salad greens, havarti cheese and vinaigrette dressing and serve. 4 servings
Amount Per Serving Calories 449 Calories from Fat 259 % Daily Value* Total Fat 28.8g 44% Saturated Fat 13.9g 69% Cholesterol 121mg 40% Sodium 719mg 30% Total Carbohydrates 9.9g 3% Dietary Fiber 1.7g 7% Sugars 5.0g Protein 37.8g
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