Hearty Salads, Skinnytaste Meal Prep

The toasted ramen noodles in this Asian-inspired dish give the salad an amazing crunch! Plus it’s packed with healthy goodies like shredded cabbage, slivered almonds, bell pepper, and grilled chicken. Here, I used part of the dressing to marinate the chicken, but if you happen to have leftover chicken or a rotisserie chicken on hand, that would work great, too.

MARINADE AND DRESSING

¼ cup reduced-sodium soy sauce

⅔ cup freshly squeezed orange juice (from 2 large oranges)

¼ cup canola oil

2 tablespoons toasted sesame oil

2 tablespoons unseasoned rice vinegar

4 teaspoons raw honey

1¼ pounds boneless, skinless chicken breast

Olive oil spray

SALAD

1 (3-ounce) package instant ramen noodles

⅓ cup slivered almonds

7 cups coleslaw mix

½ medium red bell pepper, halved horizontally and sliced into thin strips

3 scallions, thinly sliced

Marinate the chicken: In a medium bowl, combine the soy sauce, orange juice, canola oil, sesame oil, rice vinegar, and honey. Whisk to combine and set half (¾ cup) aside for the dressing. Working one at a time, place a chicken breast in a zip-top plastic bag and pound with a mallet or rolling pin to about ½ inch thick, being careful not to puncture the bag. Place all the pounded chicken breasts in one bag and add the remaining ¾ cup marinade. Let marinate in the refrigerator for at least 30 minutes or up to overnight.

When ready to cook, preheat a grill pan over medium-high heat (or preheat a grill to medium-high). Spray the pan with oil (or rub the grates with oil).

Remove the chicken from the marinade (discard the marinade) and grill until the chicken is cooked through, about 5 minutes per side. Set aside to cool and then slice into strips.

With the package still sealed, break the ramen into small pieces (about ½ inch) with a mallet or rolling pin. Open the package, discard the seasoning packet, and spread the ramen pieces and almonds on a medium sheet pan in an even layer. Toast, stirring halfway through, until golden brown, 6 to 10 minutes.

SERVE NOW: Divide the salad evenly among 5 plates or bowls, about 1½ cups each. Add the ramen-almond mix and grilled chicken, and top with the dressing.

MEAL PREP: Combine the salad ingredients, except the ramen-almond mix, in a large bowl. Divide the salad evenly among 5 airtight containers. Pack the dressing (2 tablespoons each) and the ramen mix (¼ cup each) in separate containers.

Per Serving (2 cups salad + 3 ounces chicken + 2 tablespoons dressing) • Calories 425 • Fat 25 g • Saturated Fat 3 g • Cholesterol 73 mg • Carbohydrate 22 g • Fiber 3.5 g • Protein 29 g • Sugars 11 g • Sodium 597 mg

My family is obsessed with street-cart halal chicken, and since all of the best chicken trucks are in New York City (which is over an hour commute from our house), I knew I had to figure out a way to prepare this at home. When I worked in the city full-time, I would often hit up the halal chicken trucks for lunch—the smell of the sizzling chicken always lured me in! I usually swapped out the rice for a salad with tomatoes, red onions, and romaine. Tommy has been asking me to re-create the halal white sauce (a mayo-based sauce with vinegar, sugar, and lemon) for years, so here I lightened it up using yogurt, and guess what? He loved it! The yogurt sauce acts as a creamy dressing for the salad, and finishing this dish with a drizzle of prepared harissa takes it from awesome to over-the-top.

CHICKEN

1½ pounds (about 4 large) boneless, skinless chicken thighs, fat trimmed

Juice of ½ lemon

2 garlic cloves, minced

1¼ teaspoons ground cumin

1 teaspoon olive oil

1 teaspoon kosher salt

1 teaspoon dried oregano

¾ teaspoon sweet paprika

½ teaspoon ground turmeric

Olive oil spray (I like my Misto or Bertolli)

WHITE SAUCE

1 cup whole-milk yogurt

2 tablespoons light mayonnaise

1 tablespoon apple cider vinegar

1 teaspoon fresh lemon juice

½ teaspoon kosher salt

½ teaspoon sugar

⅛ teaspoon freshly ground black pepper

SALAD

6 cups chopped iceberg or romaine lettuce

2 medium tomatoes, quartered

½ small red onion, sliced

Prepared mild harissa, for drizzling (optional)

Prepare the chicken: In a large bowl, combine the chicken with the other ingredients, mixing to coat thoroughly. Let marinate in the refrigerator for at least 15 minutes or up to overnight.

Prepare the white sauce: In a small bowl, combine the yogurt with the other ingredients. Refrigerate until ready to use.

When ready to cook, heat a large nonstick griddle or skillet over medium-high heat. Spritz the pan with olive oil. When hot, add the chicken and cook, undisturbed, until the bottom is completely browned, about 5 minutes. Flip the chicken and cook the second side until browned, 4 to 5 minutes more.

Reduce the heat to low and let the chicken continue cooking until just about cooked through in the thickest parts (no worries if it’s not completely cooked at this point), about 10 minutes.

Transfer the chicken to a cutting board and slice it into thin strips. Return the chicken to the skillet over medium heat. Cook until browned all over and cooked through, 8 to 10 minutes.

SERVE NOW: Divide the lettuce, tomato, and red onion among 4 serving bowls. Top with the chicken and drizzle with the white sauce and harissa (if using).

MEAL PREP: Divide the chicken among 4 separate airtight containers, the salad ingredients among 4 containers, and the white sauce and harissa (if using) in small containers. To serve, reheat the meat in the microwave or on the stovetop, then assemble the salad.

Per Serving (1 bowl) • Calories 322 • Fat 13.5 g • Saturated Fat 4 g Cholesterol 173 mg • Carbohydrate 13 g • Fiber 2.5 g • Protein 37 g Sugars 8 g • Sodium 668 mg

I’m not surprised this taco salad is a fan favorite on my blog—it’s easy and versatile, and literally everyone in our house loves it. The dressing is just jarred salsa mixed with olive oil and lime, making it super simple to assemble, but extra delish! This salad is fabulous for dinner or lunch, and if you’re packing it as a grab-and-go meal in the morning, just be sure to keep the greens and other salad components separate from the meat. That way, you can heat up the turkey before adding it to the salad.

MEAT

Olive oil spray

1 pound 93% lean ground turkey

1 teaspoon garlic powder

1 teaspoon ground cumin

1 teaspoon kosher salt

½ teaspoon chili powder*

½ teaspoon sweet paprika

½ teaspoon dried oregano

½ small onion, minced

2 tablespoons minced red bell pepper

4 ounces canned tomato sauce

DRESSING

½ cup jarred mild salsa

4 teaspoons extra-virgin olive oil

Juice of ½ lime

SALAD

6 cups chopped romaine lettuce

1 cup pico de gallo (see this page)

Greek yogurt or sour cream, for serving (optional)

½ cup shredded cheddar cheese*

4 lime wedges, for serving

*Read the label to be sure this product is gluten-free.

Spray a large nonstick skillet with oil and set it over medium-high heat. Brown the turkey using a wooden spoon to break it into smaller pieces as it cooks. When no longer pink, add the garlic powder, cumin, salt, chili powder, paprika, and oregano and mix well. Stir in the onion, bell pepper, tomato sauce, and ½ cup water. Cover and reduce the heat to low. Simmer until the flavors meld and the sauce thickens, about 20 minutes.

While the meat is cooking, make the dressing: In a small bowl, combine the salsa, olive oil, and lime juice.

SERVE NOW: Divide the lettuce among 4 plates. Top with the meat, then the pico de gallo, yogurt (if using), and cheese. Drizzle with the dressing and serve with the lime wedges alongside.

MEAL PREP: Divide the meat equally among 4 meal prep containers; the dressing among 4 small containers; the lettuce in 4 zip-top plastic bags; and the pico de gallo, yogurt (if using), and cheese in small containers. To serve, reheat the meat in the microwave or on the stovetop, then assemble the salad.

SKINNY SCOOP For more protein and nutrition, add black or pinto beans to the turkey meat during cooking. You can also add crushed tortilla chips on top for texture, or swap the cheese for avocado to make it dairy-free.

Per Serving (1 salad) • Calories 322 • Fat 19.5 g • Saturated Fat 6 g Cholesterol 99 mg • Carbohydrate 12 g • Fiber 3.5 g • Protein 27 g Sugars 5 g • Sodium 907 mg

You’ve probably noticed by the number of chickpea recipes I have in this book just how much I love them! This yummy salad with tomatoes, red onions, cucumbers, and (of course!) chickpeas, topped with spicy grilled shrimp, can be served warm or eaten chilled straight out of the refrigerator. Tommy doesn’t share my passion for chickpeas, but he loves beans, and in this recipe any canned white bean can be swapped in their place. I typically don’t meal prep seafood more than two days in advance, but I tested this on the fourth day and it was just as good as the first.

SALAD

1 (15-ounce) can low-sodium chickpeas,* drained and rinsed

3 Persian cucumbers, diced

½ cup quartered grape tomatoes

2 tablespoons diced red onion

Juice and grated zest from ½ large lemon

¼ teaspoon kosher salt

Freshly ground black pepper

1 teaspoon extra-virgin olive oil

1 teaspoon red wine vinegar

SHRIMP

½ tablespoon extra-virgin olive oil

½ tablespoon fresh oregano

½ tablespoon chopped fresh parsley

1 garlic clove, minced

¼ teaspoon crushed red pepper flakes

⅛ teaspoon kosher salt

Freshly ground black pepper

¾ pound peeled and deveined extra jumbo shrimp (12 total), tails removed

*Read the label to be sure this product is gluten-free.

Prepare the chickpea salad: Combine the chickpeas, cucumbers, tomatoes, and red onion in a bowl with half of the lemon juice and half of the lemon zest, the salt, and pepper to taste. Drizzle with the oil and vinegar and toss to evenly coat.

Prepare the shrimp: Combine the oil, the remaining lemon juice and zest from preparing the salad, the oregano, parsley, garlic, pepper flakes, salt, and black pepper to taste in a small bowl and mix well. Add the shrimp and toss to coat.

Preheat a grill pan over high heat (or preheat a grill to high). When hot, oil the pan or the grates and add the shrimp; cook for 2 to 3 minutes on each side, until charred and opaque.

MEAL PREP: Divide the chickpea salad between 2 meal prep containers, about 1½ cups each. Place the shrimp in a separate container in the refrigerator. Reheat the shrimp and serve on top of the salad, or the shrimp can be served chilled.

Per Serving (1½ cups salad + 6 shrimp) • Calories 438 • Fat 10 g Saturated Fat 1 g • Cholesterol 203 mg • Carbohydrate 44 g Fiber 12 g • Protein 43 g • Sugars 6 g • Sodium 810 mg

This creamy shrimp salad is one of my favorite dishes to keep on hand for the week. It’s so delicious, the biggest problem is that it takes all my willpower not to stand in front of the fridge and graze on it all day long! It’s even easier to make than egg salad; just be sure to cook the shrimp yourself with lemon—it only takes 2 to 3 minutes and is worth it for the best flavor. To keep it creamy yet light, I do a combo of mayo and yogurt mixed with celery for crunch and lots of fresh dill for flavor. In the summer I like to serve this lobster roll–style on top of a toasted split-top bun, or if I’m watching carbs, in lettuce wraps. You can even double the recipe to bring this to a potluck—trust me, everyone will thank you!

1 lemon, halved

1¼ pounds peeled and deveined jumbo shrimp

¼ cup light mayonnaise

¼ cup nonfat Greek yogurt

½ cup chopped celery

¼ cup loosely packed chopped fresh dill

2 tablespoons chopped red onion

Pinch of kosher salt

Bring a large pot of water to a boil with ½ of the lemon. When boiling, add the shrimp and cook for 2 to 3 minutes, until just opaque and cooked through. Don’t overcook or they will become rubbery. Transfer to an ice bath to stop the shrimp from cooking.

Chop the shrimp and transfer to a medium bowl. Add the mayo, yogurt, celery, dill, onion, 2 teaspoons lemon juice, 1 teaspoon lemon zest, and salt and mix well. Divide among 4 airtight containers and chill in the refrigerator until ready to eat.

SKINNY SCOOP To turn this salad into shrimp rolls, place 4 hot dog buns on a platter, top each with ¼ cup shredded lettuce and some sliced tomato, and top with the shrimp salad.

Per Serving (scant 1 cup) • Calories 193 • Fat 5.5 g • Saturated Fat 1 g Cholesterol 175 mg • Carbohydrate 6 g • Fiber 1 g • Protein 27 g Sugars 2 g • Sodium 486 mg

I always have albacore tuna and a variety of canned beans in the pantry, which makes this easy no-mayo tuna salad a great fix whenever hunger strikes. It’s made with just a few simple ingredients, so you can whip it up anytime. For variety, you can swap the white beans for chickpeas, or you can use olives instead of capers. If you want to add some fresh leafy greens, stir in some baby arugula, spinach, or torn radicchio.

2 tablespoons extra-virgin olive oil

2 tablespoons red wine vinegar

2 tablespoons finely chopped fresh parsley

1 tablespoon fresh lemon juice

¼ cup chopped red onion

2 tablespoons capers, drained (reserve 1 tablespoon brine)

2 (5-ounce) cans albacore tuna in water, drained and flaked

1 (15-ounce) can small no-salt-added white beans, such as navy,* rinsed and drained

*Read the label to be sure this product is gluten-free.

In a large bowl combine the oil, vinegar, parsley, and lemon juice. Add the red onion and capers, plus the reserved brine. Toss in the tuna and beans and mix well. Serve or divide between 2 airtight containers to store.

SKINNY SCOOP For eco-friendly tuna brands that protect marine life, look for packages labeled as “pole-and-line caught,” “troll caught,” or “FAD-free.”

Per Serving (1¾ cups) • Calories 466 • Fat 18 g • Saturated Fat 3.5 g • Cholesterol 33 mg • Carbohydrate 36 g • Fiber 10.5 g • Protein 45 g Sugars 1 g • Sodium 617 mg

I’m obsessed with chickpeas and with Greek salad, so this combo is one that I could eat every day! When I visited Greece, I ate traditional Greek salad every chance I got. Since they never use lettuce in the salad—just cucumbers, olives, red onion, bell pepper, and feta cheese—it's perfect for meal prep because you don’t have to worry about the greens wilting. Fiber- and protein-packed canned chickpeas keep you feeling satiated longer, and it can’t get easier because there’s nothing to cook!

SALAD

1 (15-ounce) can chickpeas,* rinsed and drained

2 cups diced Persian cucumber

1 green bell pepper, sliced

1⅓ cups halved grape tomatoes

20 pitted Kalamata or Gaeta olives

¼ cup sliced red onion (sliced lengthwise)

4 ounces fresh feta cheese, cut into 4 thick slices

DRESSING

Juice of 2 fresh lemons

2 tablespoons extra-virgin olive oil

2 teaspoons minced fresh oregano leaves

¼ teaspoon kosher salt

Freshly ground black pepper

*Read the label to be sure this product is gluten-free.

Prepare the salad: In each of four 4-cup containers or bowls, arrange ⅓ cup chickpeas, ½ cup cucumber, ¼ bell pepper, ⅓ cup tomatoes, 5 olives, and 1 tablespoon red onion. Top each with 1 ounce feta.

Prepare the dressing: In a small bowl, whisk together the lemon juice, oil, oregano, salt, and pepper to taste.

Per Serving (1 salad) • Calories 335 • Fat 17.5 g • Saturated Fat 5.5 g • Cholesterol 25 mg • Carbohydrate 35 g • Fiber 7 g • Protein 13 g Sugars 5 g • Sodium 793 mg

When I worked full-time in NYC I usually packed my own lunch. On nights that we had steak for dinner, I always made a steak salad with the leftovers. Here, I created a quick surf and turf salad (similar to a Cobb), made with lean sirloin and shrimp. When you mix it all together with the bacon, corn, and Gorgonzola, it’s heavenly. It’s also really filling, so instead of a heavy dressing, I just finish the whole thing with a drizzle of olive oil.

6 ounces sirloin, trimmed

Kosher salt

Freshly ground black pepper

3 slices center-cut bacon, chopped

6 jumbo shrimp, peeled and deveined

3 cups chopped butter lettuce

¾ cup cooked corn (from 1 small ear)

½ cup halved cherry tomatoes

1 ounce Gorgonzola cheese, crumbled

2 teaspoons extra-virgin olive oil

Chopped fresh chives, for garnish

Season the steak with ½ teaspoon salt and black pepper to taste. Let rest for 15 minutes before cooking.

Heat a skillet over medium heat and add the bacon. Cook until crisp and the fat is rendered. Transfer the bacon to a paper towel using a slotted spoon. Remove and discard all but 1 teaspoon of the bacon fat.

Increase the heat to high. Brush half the reserved bacon fat on both sides of the steak. When the skillet is hot, add the steak and cook for 2 to 3 minutes on each side for medium-rare if the steaks are thin, or longer if thicker or to cook to your desired doneness. Rest on a plate, tented with foil, for about 5 minutes. Reduce the heat to medium-high and add the remaining reserved bacon fat. Add the shrimp and cook for about 3 minutes, or until opaque and cooked through.

SERVE NOW: Divide the lettuce between 2 plates, then top with the steak, shrimp, corn, tomatoes, bacon, and Gorgonzola. Drizzle each with 1 teaspoon olive oil, the chives, a pinch of salt (optional), and black pepper to taste. Serve immediately.

MEAL PREP: Pack the steak and shrimp separately from the rest of the salad in 2 meal prep containers. Eat cold, topped with olive oil, salt, and pepper.

Per Serving (1 salad) • Calories 370 • Fat 16.5 g • Saturated Fat 5.5 g • Cholesterol 175 mg • Carbohydrate 11 g • Fiber 2.5 g • Protein 44 g Sugars 3 g • Sodium 935 mg

Tabbouleh is a flavorful Middle Eastern salad typically made with bulgur (a whole grain), lots of fresh herbs, cucumbers, and tomatoes. Replacing bulgur with raw, riced cauliflower turns it into a fabulous low-carb, gluten-free salad that’s still easy to make. The raw cauliflower adds crunch and freshness, which is perfect paired with the chickpeas and creamy hummus. The best part: There’s absolutely nothing to cook.

1 pound cauliflower florets

1 cup peeled, seeded, and diced cucumber

2 tablespoons finely diced red onion

¼ cup finely chopped fresh parsley

1½ tablespoons chopped fresh mint leaves

½ cup diced tomato

½ tablespoon extra-virgin olive oil

2 tablespoons fresh lemon juice

4 teaspoons red wine vinegar

½ teaspoon kosher salt

2 (15-ounce) cans chickpeas,* rinsed and drained

½ cup store-bought hummus

*Read the label to be sure this product is gluten-free.

Place half of the cauliflower in a food processor and pulse until it has the texture of rice. Don’t overprocess or it will get mushy. Set aside and repeat with the remaining cauliflower. (Makes 4 cups.)

Place the riced cauliflower in a large bowl and add the cucumber, onion, parsley, mint, tomato, olive oil, lemon juice, vinegar, and salt. Toss well and refrigerate until chilled.

Make the bowls: Divide the cauliflower tabbouleh, chickpeas, and hummus among 4 bowls or airtight containers. You can assemble them separately and combine on the fly or use meal prep containers with 3 compartments.

SKINNY SCOOP For the best taste and quality, it’s better to make the cauliflower rice from scratch rather than using packaged since you’re eating this raw. Packaged cauliflower can sit for a while before being purchased and isn’t as fresh and crisp.

Per Serving (1¼ cups cauliflower tabbouleh + ¾ cup chickpeas + 2 tablespoons hummus) • Calories 406 • Fat 10 g • Saturated Fat 1 g Cholesterol 0 mg • Carbohydrate 64 g • Fiber 14.5 g • Protein 19 g Sugars 4 g • Sodium 704 mg

When it’s hot outside and you want a refreshing meal, you can’t beat this noodle salad. It’s an ideal light dinner or lunch and it’s also perfect to eat al fresco on summer evenings. You can play around with this recipe and use whatever veggies you have on hand—try it using cucumbers or zucchini. For more protein you can add edamame or crushed roasted peanuts, or throw in some leftover shredded chicken. If you like it spicy, add more Sriracha to the mix.

SALAD

8 ounces dry soba noodles (use pure buckwheat soba or rice noodles for gluten-free)

1 cup bite-size broccoli florets

½ cup sugar snap peas, cut into thirds

1 small red bell pepper, thinly sliced

1 cup grated or shredded carrots

3 scallions, green parts only, thinly sliced

¼ cup chopped cilantro, plus more for garnish

Crushed roasted peanuts, for serving (optional)

DRESSING

¼ cup reduced-sodium soy sauce* or tamari

2 tablespoons unseasoned rice vinegar

2 tablespoons mirin

1 tablespoon toasted sesame oil

1 teaspoon grated fresh ginger

1 garlic clove, crushed

1 teaspoon Sriracha sauce, plus more for serving (optional)

2 teaspoons toasted sesame seeds, plus 1 teaspoon for garnish

*Read the label to be sure this product is gluten-free.

Bring a large pot of water to a boil (do not add salt). Add the noodles and cook according to the package directions. Add the broccoli and peas about 1 minute before the noodles are ready, then drain together in a large colander and rinse with cold water for about 30 seconds, agitating with your hands.

Make the dressing: In a small glass measuring cup, whisk together the soy sauce, rice vinegar, mirin, sesame oil, ginger, garlic, Sriracha, and sesame seeds.

SERVE NOW: Divide the noodles, broccoli, and peas among 4 shallow bowls, about 1½ cups each, and top with the bell pepper, carrots, scallions, and cilantro. Top each with 2½ tablespoons dressing, a sprinkle of sesame seeds, and peanuts (if using), and serve right away.

MEAL PREP: Divide the noodles, broccoli, and peas among 4 meal prep bowls, about 1½ cups each, and top with the bell pepper, carrots, scallions, cilantro, and sesame seeds. Divide the dressing equally (about 2½ tablespoons each) and the peanuts (if using), each in their own separate smaller containers. Serve cold.

Per Serving (2 cups) • Calories 297 • Fat 5 g • Saturated Fat 0.5 g • Cholesterol 0 mg • Carbohydrate 56 g • Fiber 3 g • Protein 11 g Sugars 7 g • Sodium 984 mg

Beets and citrus pair so well together in this gorgeous winter salad. Typically in most restaurants you see beet salads paired with goat cheese, but I love them with ricotta mixed with a little orange zest and honey. Unlike goat cheese, ricotta is lighter and more delicate in flavor, which really allows the flavor of the beets and fresh citrus to shine. Cooking the beets in an Instant Pot is quicker than roasting them, and the skins peel off so easily. Here I combined red and golden beets because I love the colors together, but you can use whatever you find.

10 small uncooked red and golden beets (3 ounces each)

1 large pink grapefruit, peeled

2 large sweet oranges, zested and peeled

1 cup part-skim ricotta cheese

2 teaspoons honey

¼ cup chopped raw pistachios

Chopped fresh mint, for garnish

CHAMPAGNE VINAIGRETTE

1 tablespoon champagne vinegar

2 tablespoons chopped shallots

1 teaspoon honey

2 tablespoons extra-virgin olive oil

⅛ teaspoon kosher salt

Freshly ground black pepper

Wash and trim the beets. Transfer to an Instant Pot (or any electric pressure cooker) on the steaming rack. Pour 1½ cups water into the bottom of the Instant Pot. Cover and cook on high pressure for 25 minutes, then quick release.

Using a sharp knife, poke the beets. If the knife pierces the flesh without too much resistance, they’re done. If the beets still seem a little too hard, cook them under high pressure for an additional 2 to 3 minutes.

Allow the beets to cool for 10 minutes, then remove the skin. Cut the beets into 1½-inch chunks.

Meanwhile, remove the white membranes off the grapefruit and orange and separate the pieces. Into a small bowl, squeeze the juice from 3 grapefruit slices and set aside for the vinaigrette. Cut up the remaining grapefruit and orange slices into 1½-inch chunks.

Combine 1 teaspoon of the orange zest with the ricotta and 2 teaspoons honey and mix well.

Make the vinaigrette: Add the reserved grapefruit juice, champagne vinegar, shallots, and honey to a small bowl and whisk to combine. Add the olive oil and season with the salt and pepper to taste.

Toss the beets with the vinaigrette. Beets can be cooked and stored in the refrigerator for up to 5 days.

SERVE NOW: Divide the beets with the vinaigrette among 4 bowls or place on a large serving platter. Add a dollop of ricotta to the grapefruit and orange, sprinkle with pistachios and mint, and serve right away.

MEAL PREP: Divide the beets with the vinaigrette and citrus among 4 meal prep containers. Pack ricotta, mint, and pistachios separately; add them just before eating.

Per Serving (1 salad) • Calories 379 • Fat 16 g • Saturated Fat 4.5 g • Cholesterol 19 mg • Carbohydrate 50 g • Fiber 11.5 g • Protein 14 g Sugars 26 g • Sodium 305 mg

When the weather warms up I love making cold salads like this that keep well in the fridge for a quick lunch or as a dinner side dish with grilled chicken or shrimp. The trick to making fluffy and flavorful quinoa every time is twofold: (1) use broth instead of water, and (2) use less liquid than the package directions suggest. Trust me, too much water will leave your quinoa mushy and overdone! I’ve provided both stovetop and Instant Pot directions here for perfectly cooked quinoa.

1 cup red or tri-color quinoa, rinsed well

1⅔ cups reduced-sodium vegetable or chicken broth*

5 tablespoons fresh lime juice

1 tablespoon extra-virgin olive oil

¼ teaspoon kosher salt

Freshly ground black pepper

½ medium red onion, chopped

1 fresh jalapeño pepper, seeds and membranes removed, chopped

1 cup cooked corn, from fresh or frozen

¾ cup canned black beans,* rinsed and drained

2 small vine tomatoes, seeded and diced

¼ cup chopped fresh cilantro

*Read the label to be sure this product is gluten-free.

To make the quinoa on the stove: In a medium pot over high heat, combine the quinoa and broth and bring to a boil. Reduce the heat to medium-low, cover, and cook until the broth is completely absorbed, 20 to 24 minutes. When done, fluff with a fork. Set aside to cool.

To make the quinoa in an Instant Pot: Place the quinoa and 1½ cups broth into an Instant Pot (or any electric pressure cooker). Seal and cook on high for 2 minutes. Natural release, then open when the pressure subsides, about 10 minutes. Fluff with a fork, then set aside to cool.

In a large mixing bowl, combine the lime juice, oil, salt, and black pepper to taste. Mix in the cooked quinoa, onion, jalapeño, corn, black beans, tomatoes, and cilantro. Divide among 4 airtight containers or jars.

SKINNY SCOOP I make several variations of this salad—you can add in a diced avocado just before serving for a dose of healthy fats, or toss in some diced mango, which adds a slight sweetness.

Per Serving (scant 1⅔ cups) • Calories 291 • Fat 6.5 g • Saturated Fat 1 g Cholesterol 0 mg • Carbohydrate 49 g • Fiber 8.5 g • Protein 11 g Sugars 4 g • Sodium 417 mg

These vegan kale wraps are a perfect way to add more plant-based foods to your diet. They’re basically a handheld salad, rolled and filled with hummus, veggies, and avocado. Kale is a hearty leafy green that holds up well as a healthy edible wrap. Just be sure to look for large leaves of lacinato kale (often called dinosaur kale), rather than the curly variety. You can also play around with different hummus flavors; here I used Sabra Supremely Spicy because I love the heat, but roasted pepper hummus, garlic hummus, or even plain is also delish in these wraps. You can pair this light wrap with pita chips or fruit.

2 large, firm lacinato kale leaves

3 ounces (from ½ large) Hass avocado, thinly sliced

¼ medium lemon, halved

⅔ cup store-bought hummus (I use Sabra Supremely Spicy)

½ small red bell pepper, thinly sliced

½ cup shredded carrots

8 slices red onion

Cut the stem out of each kale leaf. Using a potato peeler, shave the protruding stem so it will be pliable and easily fold when making your wrap.

Lay the avocado slices out on your surface. Squeeze lemon juice from one wedge over the slices, then carefully flip each slice and squeeze lemon juice from the remaining wedge on the other side (this keeps the avocado from browning).

Spread ⅓ cup hummus over each leaf. Divide the bell pepper, avocado, carrots, and onion between the leaves. Starting at the bottom, carefully roll each leaf around the filling, then roll it like a burrito, creating a cylindrical wrap with the ends open. Eat immediately or store for meal prep.

MEAL PREP: Wrap each kale wrap in parchment paper and then wrap in plastic wrap or store in a reusable baggie in the fridge.

Per Serving (1 wrap) • Calories 253 • Fat 13.5 g • Saturated Fat 2 g Cholesterol 0 mg • Carbohydrate 29 g • Fiber 8.5 g • Protein 6 g Sugars 5 g • Sodium 227 mg