Farm-Fresh Salads

Abundant with fruits, vegetables, and flavorful toppings, these salads are quick and easy, require minimal cooking, and are chock-full of antioxidants, vitamins, and minerals.

Baby Arugula, Pear, and Gorgonzola Salad

Hands-on Time: 10 minutes
Total Time: 10 minutes
Serves: 8

To toast the walnuts, place them in a dry skillet over medium heat. Cook 2 to 3 minutes or until golden and fragrant.

2 Bartlett pears, cored and sliced

1 (5-ounce) package baby arugula

½ cup refrigerated fat-free raspberry vinaigrette

1 ounce crumbled Gorgonzola cheese (about ¼ cup)

2 tablespoons chopped walnuts, toasted

½ teaspoon freshly ground black pepper

1 Combine all ingredients in a large bowl; toss gently to coat. Serve immediately.

PER SERVING (serving size: 1½ cups):

Food Choices: ½ Fruit, 1 Nonstarchy Vegetable, ½ Fat

Calories 68; Fat 2.4g (sat 0.9g, mono 0.2g, poly 0.9g, trans 0g); Protein 2g; Carbohydrate 12g; Fiber 2g Sugars 12g; Cholesterol 3mg; Iron 0mg; Sodium 138mg; Potassium 180mg; Phosphorus 45mg; Calcium 53mg

Spinach-Strawberry Salad

Hands-on Time: 12 minutes
Total Time: 12 minutes
Serves: 6

Use organic locally grown strawberries in the spring when you can find them. Their intensely sweet flavor combined with the homemade dressing makes this salad sublime.

2 tablespoons granulated no-calorie sweetener (such as Splenda)

2 tablespoons sherry or white wine vinegar

2 teaspoons minced red onion

1½ teaspoons sesame seeds, toasted

1½ teaspoons olive oil

¾ teaspoon poppy seeds

¼ teaspoon Hungarian sweet paprika

⅛ teaspoon salt

6 cups torn spinach (about 1 pound)

2 cups halved fresh strawberries

2 tablespoons slivered almonds, toasted

1 Combine first 8 ingredients in a jar; cover dressing tightly, and shake vigorously.

2 Combine spinach and strawberry halves in a large bowl, and toss gently. Pour dressing over spinach mixture, tossing gently to coat. Spoon salad onto plates; sprinkle with toasted almonds.

PER SERVING (serving size: 1 cup salad and 1 teaspoon almonds):

Food Choices: 1 Nonstarchy Vegetable, ½ Fat

Calories 57; Fat 3.1g (sat 0.3g, mono 1.5g, poly 0.5g, trans 0g); Protein 2g; Carbohydrate 6g; Fiber 2g; Sugars 3g; Cholesterol 0mg; Iron 2mg; Sodium 185mg; Potassium 150mg; Phosphorus 102mg; Calcium 50mg

Ingredient Pointer

Leave the strawberry caps on until you are ready to eat the berries to preserve their quality. Store unwashed berries in a produce bag in the refrigerator.

Raspberry and Blue Cheese Salad

Hands-on Time: 7 minutes
Total Time: 7 minutes
Serves: 4

Fresh raspberries shine in this tasty salad and add a healthy dose of vitamin C and fiber.

2 teaspoons olive oil

2 teaspoons red wine vinegar

¼ teaspoon Dijon mustard

⅛ teaspoon salt

⅛ teaspoon freshly ground black pepper

5 cups mixed baby greens

½ cup fresh raspberries

¼ cup chopped toasted pecans

1 ounce blue cheese, crumbled (about ¼ cup)

1 Combine olive oil, vinegar, Dijon mustard, salt, and pepper in a large bowl, stirring well with a whisk. Add mixed baby greens; toss. Top with raspberries, pecans, and blue cheese.

PER SERVING (serving size: about 1½ cups):

Food Choices: 1 Nonstarchy Vegetable, 2 Fats

Calories 108; Fat 9.4g (sat 2.1g, mono 5g, poly 1.9g, trans 0g); Protein 3g; Carbohydrate 4g; Fiber 2g; Sugars 1g; Cholesterol 5mg; Iron 1mg; Sodium 193mg; Potassium 158mg; Phosphorus 64mg; Calcium 62mg

Small Change, Big Result

Mixing and matching a combination of fruits, nuts, and other well-chosen ingredients for salads offers flavor, texture, variety, and, more importantly, satisfaction. Just limit high-calorie add-ins like nuts and cheese to 1 tablespoon per serving to keep your portions in check.

Orange Salad with Arugula and Oil-Cured Olives

Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 10

The dressing can be prepared several hours or even a day ahead; just bring to room temperature before tossing with the arugula.

Dressing:

⅓ cup thinly sliced shallots

¼ cup fresh lemon juice

2 tablespoons finely chopped mint leaves

1 teaspoon granulated no-calorie sweetener (such as Splenda)

2 teaspoons Dijon mustard

¼ teaspoon kosher salt

⅛ teaspoon freshly ground black pepper

2 tablespoons extra-virgin olive oil

Salad:

1 (5-ounce) package arugula

5 oranges, peeled and thinly sliced

30 oil-cured black olives

Freshly ground black pepper (optional)

1 To prepare dressing, combine first 7 ingredients in a medium bowl, stirring with a whisk. Gradually add oil, stirring constantly with a whisk.

2 To prepare salad, combine arugula and three-fourths of dressing in a large bowl; toss gently to coat. Arrange about ½ cup arugula mixture on each of 10 salad plates; arrange orange slices evenly over salads. Drizzle remaining one-fourth of dressing evenly over salads; top each salad with 3 olives. Sprinkle evenly with additional black pepper, if desired. Serve immediately.

PER SERVING (serving size: about 1 cup):

Food Choices: ½ Fruit, 1 Nonstarchy Vegetable, ½ Fat

Calories 78; Fat 4.2g (sat 0.4g, mono 2.2g, poly 0.3g, trans 0g); Protein 1g; Carbohydrate 10g; Fiber 2g; Sugars 7g; Cholesterol 0mg; Iron 1mg; Sodium 221mg; Potassium 197mg; Phosphorus 142mg; Calcium 63mg

Ingredient Pointer

To quickly peel an orange, cut the bottom portion from the fruit to create a stable cutting surface. Next, stand the fruit upright, and then use a paring knife to slice downward in a long, slow curve to remove the rind and the white pith.

Spicy Bean and Quinoa Salad with “Mole” Vinaigrette

Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 8

To make ahead, leave out the spinach and keep the quinoa mixture covered in the refrigerator for up to 2 days. Add the spinach just before serving. To tame the heat, seed the chile or substitute chopped red bell pepper.

1 teaspoon grated orange rind

2 tablespoons fresh orange juice

1½ tablespoons red wine vinegar

1 tablespoon adobo sauce from canned chipotle chiles in adobo sauce

¾ teaspoon unsweetened cocoa

½ teaspoon ground cumin

½ teaspoon ground cinnamon

2 tablespoons olive oil

3 cups cooked quinoa, at room temperature

½ cup unsalted pumpkinseed kernels (pepitas), toasted

¼ cup chopped fresh cilantro

¼ teaspoon kosher salt

2 green onions, thinly sliced

1 Fresno chile or jalapeño pepper, very thinly sliced

1 (15-ounce) can black beans, rinsed and drained

4 cups fresh baby spinach

1 Combine first 7 ingredients in a small bowl; gradually add oil, stirring well with a whisk.

2 Combine quinoa and next 6 ingredients (through beans) in a large bowl. Add vinaigrette; toss to coat. Add spinach; toss to combine.

PER SERVING (serving size: 1¼ cups):

Food Choices: 1 Starch, 1 Nonstarchy Vegetable, 1½ Fats

Calories 194; Fat 8.7g (sat 1.1g, mono 3.9g, poly 1.8g, trans 0g); Protein 7g; Carbohydrate 24g; Fiber 5g; Sugars 1g; Cholesterol 0mg; Iron 3mg; Sodium 223mg; Potassium 421mg; Phosphorus 240mg; Calcium 41mg

Small Change, Big Result

Incorporating fresh veggies into grain salads not only adds bulk but also pumps up the flavor, texture, and nutrient content of the salads.

Couscous, Sweet Potato, and Black Soybean Salad

Hands-on Time: 5 minutes
Total Time: 15 minutes
Serves: 8

Choose this lime-and-basil–infused salad, including chunks of beta-carotene–laced sweet potatoes and tender, high-fiber, protein-rich black soybeans, for a healthy meatless main dish you can have on the table in 15 minutes.

¾ cup water

⅔ cup uncooked whole-wheat couscous

1 (16-ounce) package refrigerated cubed peeled sweet potato

¼ cup fat-free lime-basil vinaigrette

½ teaspoon freshly ground black pepper

¼ teaspoon salt

2 cups fresh baby spinach

1 (15-ounce) can unsalted black soybeans, rinsed and drained

5 tablespoons and 1 teaspoon crumbled reduced-fat feta cheese

3 green onions, chopped

1 Bring ¾ cup water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

2 While couscous stands, place sweet potato on a microwave-safe plate. Microwave at HIGH 5 minutes or until tender.

3 Combine vinaigrette, pepper, and salt in a large bowl; stir well with a whisk. Add couscous, sweet potato, spinach, and soybeans; toss gently to coat. Top each serving with cheese; sprinkle with onions.

PER SERVING (serving size: about ¾ cup couscous salad, 2 teaspoons cheese, and about 2 teaspoons green onions):

Food Choices: 1½ Starches, ½ Fat

Calories 142; Fat 2.5g (sat 0.7g, mono 0.4g, poly 1.1g, trans 0g); Protein 7g; Carbohydrate 25g; Fiber 5g; Sugars 5g; Cholesterol 2mg; Iron 2mg; Sodium 180mg; Potassium 379mg; Phosphorus 119mg; Calcium 64mg

Ingredient Pointer

Black soybeans are a great substitute for other bean varieties in recipes. The canned variety is more readily available than the dried beans and can be purchased in most supermarkets.

Chickpea, Feta, and Orzo Salad

Hands-on Time: 9 minutes
Total Time: 15 minutes
Serves: 6

This salad combines the chewy texture of chickpeas with the tangy flavor of feta.

1 cup uncooked orzo (rice-shaped pasta)

Cucumber-Thyme Relish

1 cup refrigerated prechopped tomato

1 (16-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained

¼ teaspoon salt

1.3 ounces crumbled feta cheese with basil and sun-dried tomatoes (about ⅓ cup)

1 Cook pasta according to package directions; drain and rinse under cold water. Drain well. While pasta cooks, prepare Cucumber-Thyme Relish.

2 Combine tomato and chickpeas in a large bowl, tossing gently; stir in pasta, salt, and Cucumber-Thyme Relish. Add feta cheese; toss gently.

PER SERVING (serving size: 1 cup):

Food Choices: 2 Starches, 1 Nonstarchy Vegetable

Calories 199; Fat 4.6g (sat 1.1g, mono 2.4g, poly 0.9g, trans 0g); Protein 8g; Carbohydrate 32g; Fiber 4g; Sugars 3g; Cholesterol 5mg; Iron 1mg; Sodium 249mg; Potassium 246mg; Phosphorus 166mg; Calcium 52mg

Cucumber-Thyme Relish

Hands-on Time: 4 minutes
Total Time: 4 minutes Makes: ⅔ cup

1½ tablespoons fresh lemon juice

1 tablespoon extra-virgin olive oil

½ cup chopped English cucumber

2 tablespoons finely chopped red onion

1 tablespoon thyme leaves

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

1 Combine lemon juice and olive oil in a medium bowl, stirring with a whisk. Stir in cucumber and remaining ingredients.

PER SERVING (serving size: about 3 tablespoons):

Food Choice: 1 Fat

Calories 37; Fat 3.5g (sat 0.5g, mono 2.5g, poly 0.5g, trans 0g); Protein 0g; Carbohydrate 2g; Fiber 0g; Sugars 1g; Cholesterol 0mg; Iron 0mg; Sodium 146mg; Potassium 39mg; Phosphorus 6mg; Calcium 7mg

Coriander-Crusted Beef Salad with Black Bean Salsa

Hands-on Time: 15 minutes
Total Time: 20 minutes
Serves: 4

This Southwestern beef has a spicy crust made with coriander, cumin, and black pepper. You can also serve it on chopped romaine.

1 tablespoon ground coriander

1 teaspoon ground cumin

¾ teaspoon kosher salt, divided

¼ teaspoon freshly ground black pepper

4 (3-ounce) beef tenderloin steaks, trimmed

1 teaspoon olive oil

1 cup diced plum tomato (about 3 tomatoes)

½ cup chopped yellow bell pepper

¼ cup sliced green onions

3 tablespoons chopped fresh cilantro

2 tablespoons fresh lime juice

1 (15-ounce) can unsalted black beans, rinsed and drained

4 cups mixed salad greens

1 Combine coriander, cumin, ½ teaspoon salt, and black pepper in a small bowl. Rub spice mixture over both sides of steak.

2 Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add beef to pan; cook 4 minutes on each side or until desired degree of doneness. Remove from heat. Let stand 5 minutes. Cut tenderloin into slices.

3 While beef cooks, combine tomato and next 5 ingredients (through beans) in a medium bowl. Stir in ¼ teaspoon salt, and toss well.

4 Divide greens among 4 plates. Top each with tenderloin and salsa.

PER SERVING (serving size: 1 cup greens, 1 tenderloin, and about ¾ cup salsa):

Food Choices: ½ Starch, 1 Nonstarchy Vegetable, 3 Lean Proteins

Calories 213; Fat 6.7g (sat 2.1g, mono 2.9g, poly 0.4g, trans 0g); Protein 23g; Carbohydrate 15g; Fiber 6g; Sugars 3g; Cholesterol 51mg; Iron 3mg; Sodium 362mg; Potassium 745mg; Phosphorus 251mg; Calcium 88mg

Thai Chicken Salad

Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 4

Thanks to quick-cooking chicken tenders, you can have a light weeknight dinner on the table in a flash.

¼ cup unsalted chicken stock (such as Swanson)

2 tablespoons rice wine vinegar

1 tablespoon lower-sodium soy sauce

1 garlic clove, minced

1½ teaspoons granulated no-calorie sweetener (such as Splenda)

1½ teaspoons Thai fish sauce

1 pound skinless, boneless chicken breast tenders

1 tablespoon peanut oil

4 cups mixed salad greens

¼ cup chopped fresh basil

½ cup thinly sliced red onion

2 tablespoons finely chopped unsalted, dry-roasted peanuts

Lime wedges (optional)

1 Combine first 6 ingredients in a medium bowl. Add chicken to broth mixture, stirring to coat. Let stand 3 minutes.

2 Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Drain chicken, reserving marinade. Add chicken to pan; cook 4 minutes or until done, stirring frequently. Stir in reserved marinade. Reduce heat; cook 1 minute or until slightly thick. Remove pan from heat.

3 Combine greens and basil in a large bowl. Add chicken mixture, tossing to coat. Divide salad mixture among 4 plates. Top each serving with onion and peanuts. Serve immediately. Serve with lime wedges, if desired.

PER SERVING (serving size: 1¼ cups salad mixture, 2 tablespoons onion, and 1½ teaspoons peanuts):

Food Choices: 1 Nonstarchy Vegetable, 3 Lean Proteins, 1 Fat

Calories 212; Fat 8.6g (sat 1.5g, mono 3.5g, poly 2.3g, trans 0g); Protein 27g; Carbohydrate 7g; Fiber 2g; Sugars 2g; Cholesterol 73mg; Iron 1mg; Sodium 471mg; Potassium 787mg; Phosphorus 305mg; Calcium 23mg

Small Change, Big Result

To reduce the sodium content in Asian-inspired dishes, use plenty of herbs, garlic, and onion. Just a dash of potent, high-sodium ingredients like fish sauce or soy sauce is needed to achieve authentic flavor.

Creamy Blueberry-Chicken Salad

Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 6

Besides adding a touch of sweetness to this savory salad, blueberries may also boost the body’s insulin sensitivity, helping it regulate blood sugar.

12 ounces shredded skinless, boneless rotisserie chicken (about 3 cups)

½ cup thinly vertically sliced red onion

⅓ cup diced celery

¼ cup torn fresh basil

½ teaspoon kosher salt, divided

½ cup plain fat-free Greek yogurt

2½ tablespoons fresh lemon juice, divided

1 teaspoon granulated no-calorie sweetener (such as Splenda)

2 cups fresh blueberries

1 (5-ounce) package baby arugula

2 teaspoons extra-virgin olive oil

¼ teaspoon freshly ground black pepper

1 Combine first 4 ingredients in a medium bowl; sprinkle with ¼ teaspoon salt. Combine yogurt, 1 tablespoon lemon juice, and sweetener in a small bowl, stirring with a whisk. Add yogurt mixture to chicken mixture; toss to coat. Gently stir in blueberries.

2 Place arugula, 1½ tablespoons lemon juice, oil, ¼ teaspoon salt, and pepper in a bowl; toss to coat. Divide arugula mixture among 6 plates; top each serving with chicken mixture.

PER SERVING (serving size: about ⅔ cup arugula mixture and about ¾ cup chicken mixture):

Food Choices: ½ Fruit, 1 Nonstarchy Vegetable, 2 Lean Proteins

Calories 188; Fat 8.5g (sat 1.9g, mono 2.9g, poly 1.3g, trans 0g); Protein 16g; Carbohydrate 10g; Fiber 2g; Sugars 7g; Cholesterol 74mg; Iron 1mg; Sodium 369mg; Potassium 339mg; Phosphorus 170mg; Calcium 65mg

Grilled Salmon and Spinach Salad

Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 4

Perfect for a summer meal, this salad is an attractive dish to serve guests. Make the sweet citrus vinaigrette earlier in the day, and store it in an airtight container in the refrigerator.

Vinaigrette:

¼ cup fresh orange juice

2 tablespoons olive oil

2 tablespoons balsamic blend seasoned rice vinegar

½ teaspoon whole-grain honey mustard

½ teaspoon freshly ground black pepper

1 garlic clove, minced

Salad:

2 tablespoons fresh lemon juice

4 (4-ounce) salmon fillets

2 teaspoons freshly ground black pepper

Cooking spray

1 (6-ounce) package fresh spinach

4 oranges, each peeled and cut into 6 slices

1 Preheat grill to medium-high heat.

2 To prepare vinaigrette, combine first 6 ingredients in a large bowl; stir well with a whisk.

3 To prepare salad, drizzle lemon juice over fillets; sprinkle with 2 teaspoons pepper. Place fillets, skin sides up, on grill rack coated with cooking spray; grill 5 minutes on each side or until desired degree of doneness. Remove skin from fillets; discard.

4 Add spinach to vinaigrette in bowl; toss well. Divide spinach mixture among 4 plates; arrange orange slices and fillets on top of greens.

PER SERVING (serving size: 2 cups spinach mixture, 6 orange slices, and 1 fillet):

Food Choices: 1 Fruit, 2 Nonstarchy Vegetables, 3 Lean Proteins, 3 Fats

Calories 370; Fat 19g (sat 3.9g, mono 6.8g, poly 4.9g, trans 0g); Protein 25g; Carbohydrate 28g; Fiber 8g; Sugars 18g; Cholesterol 62mg; Iron 2mg; Sodium 225mg; Potassium 935mg; Phosphorus 315mg; Calcium 115mg