Big and Small Salads

Fruits and vegetables are key to most of the many health benefits of the DASH diet: They are bulky and filling, while mostly being relatively low in calories for their size. The salads in this chapter are appetizingly fresh and colorful, and you know that this is the plan for you just looking at them. For too long, many Americans considered salads to be a minor component in a meal heavy with meat and starch. The tide has turned, and more people are serving and savoring main-course salads. This chapter has everything from crowd-pleasers like salade Niçoise and Chinese Chicken Salad to more unusual offerings with fruit and seafood. In most cases, I’ve added a protein to be sure that you will feel satiated after your meal. Many of the meat-based salads (chicken, turkey, and tuna) can be used for open-faced sandwiches, too. You’ll also find lighter, meatless salads to help round out meals and a range of reduced-fat salad dressings (see here) from thick and creamy varieties to tart vinaigrettes.

Roast Beef Salad with Beets, Apple, and Horseradish

Based on a Scandinavian recipe, this salad is sweet, tart, crunchy, and meaty all at once. Once you become accustomed to fresh horseradish, you may not go back to the bottled variety. Peeled and shredded horseradish gets hotter as it stands exposed to the air, so for the mildest flavor, use right after preparation. Leftover horseradish can be grated and covered with cider vinegar to make a homemade condiment that will keep, refrigerated, for months.

MAKES 4 SERVINGS

4 medium beets (1 pound), scrubbed but unpeeled

2 tablespoons cider vinegar

1½ tablespoons pared and freshly grated horseradish (use a zester, such as a Microplane)

2 tablespoons olive oil

1 large Rome apple, cored and cut into ½-inch dice

1 scallion, white and green parts, finely chopped

12 ounces thinly sliced Spiced Roast Eye of Round (here)

Preheat the oven to 400°F. Wrap each beet in aluminum foil and place on a rimmed baking sheet. Bake until the beets are tender when pierced with the tip of a small, sharp knife, about 1¼ hours. Unwrap and let cool. Peel the beets and cut into ½-inch dice.

In a medium bowl, whisk together the vinegar and horseradish, then whisk in the oil. Add the beets, apple, and scallion and mix well. Cover and refrigerate until chilled, at least 1 hour or up to 1 day.

Divide the beet salad among four dinner plates and top with equal amounts of the sliced roast beef. Serve chilled.

NUTRITIONAL ANALYSIS

(1 serving) 285 calories, 27 g protein, 21 g carbohydrates, 11 g fat, 5 g fiber, 62 mg cholesterol, 185 mg sodium, 675 mg potassium. Food groups: 3 ounces meat, ½ fruit, 1 starchy vegetable.

Classic Chicken Salad with Romaine

In a sandwich or salad, this chunky mixture of chicken and vegetables is hard to surpass for old-fashioned goodness. See the variations for spicier alternatives.

MAKES 2 SERVINGS

2 tablespoons light mayonnaise

2 tablespoons plain low-fat yogurt

¼ teaspoon kosher salt (optional)

⅛ teaspoon freshly ground black pepper

8 ounces Basic Roast Chicken Breast 101 or Classic Poached Chicken (here or here), cut into ½-inch dice (1½ cups)

2 small celery ribs, finely diced

1 scallion, white and green parts, finely chopped

4 romaine lettuce leaves, for serving

In a medium bowl, combine the mayonnaise, yogurt, salt (if using), and pepper. Add the chicken, celery, and scallion and mix well. (The salad can be refrigerated in a covered container for up to 2 days.)

Spoon equal portions of the chicken salad onto two plates, add the lettuce, and serve.

NUTRITIONAL ANALYSIS

(1 serving) 197 calories, 25 g protein, 4 g carbohydrates, 8 g fat, 1 g fiber, 79 mg cholesterol, 276 mg sodium, 588 mg potassium. Food groups: 4 ounces meat.

NOTE: Total with optional salt is 522 mg sodium per serving.

Variation

Indian Curried Chicken Salad: Substitute 1 Granny Smith apple, peeled, cored, and finely diced, for the celery. Add 1 teaspoon curry powder.

NUTRITIONAL ANALYSIS

(1 serving) 221 calories, 25 g protein, 11 g carbohydrates, 8 g fat, 1 g fiber, 79 mg cholesterol, 244 mg sodium, 541 mg potassium. Food groups: 4 ounces meat, ½ fruit.

NOTE: Total with optional salt is 490 mg sodium per serving.

Variation

Thai Curried Chicken Salad: Omit the pepper and the salt. Add 1 teaspoon Thai red curry paste (or more to taste) to the mayonnaise mixture. Stir in ⅓ cup coarsely chopped roasted and unsalted cashews.

NUTRITIONAL ANALYSIS

(1 serving) 333 calories, 28 mg protein, 12 g carbohydrates, 19 g fat, 2 g fiber, 79 mg cholesterol, 226 mg sodium, 708 mg potassium. Food groups: 4 ounces meat, 1 nuts.

Chinese Chicken Salad

Asian flavors abound in this filling, multihued salad. Cilantro haters (you know who you are) can substitute mint. If you wish, top each serving with 1 tablespoon chopped dry-roasted peanuts for an additional 53 calories, 2 g protein, 5 g fat, 1 mg sodium, and 60 mg potassium.

MAKES 2 SERVINGS

2 cups packed, shredded Napa cabbage

8 ounces Basic Roast Chicken Breast 101 or Classic Poached Chicken (here or here), cut into ½-inch dice (1½ cups)

1 large carrot, shredded on the large holes of a box grater

½ medium red bell pepper, cored and cut into thin strips

2 tablespoons finely chopped fresh cilantro, plus more for sprinkling

Asian Ginger Dressing (here)

In a medium bowl, mix well the Napa cabbage, chicken, carrot, bell pepper, and 2 tablespoons cilantro. Stir in the dressing. Divide the salad between two bowls, sprinkle with additional cilantro, and serve chilled.

NUTRITIONAL ANALYSIS

(1 serving) 335 calories, 26 g protein, 14 g carbohydrates, 20 g fat, 4 g fiber, 68 mg cholesterol, 760 mg sodium, 966 mg potassium. Food groups: 4 ounces meat, 2 vegetables, 3 fats.

Tarragon Chicken Salad with Grapes and Almonds

This salad is a variation on the Waldorf salad theme, with juicy grapes standing in for the traditional apples. It is worth planting tarragon in a window box or garden to have it on hand for recipes like this one, as dried tarragon isn’t half as good as fresh.

MAKES 2 SERVINGS

3 tablespoons plain low-fat yogurt

2 tablespoons light mayonnaise

2 teaspoons finely chopped fresh tarragon

Pinch of kosher salt

¼ teaspoon freshly ground black pepper

8 ounces Basic Roast Chicken Breast 101 or Classic Poached Chicken (here or here), cut into ½-inch dice (1½ cups)

1 cup halved red or green seedless grapes

2 medium celery ribs, thinly sliced

¼ cup sliced almonds, toasted (see “Toasting Nuts,” here)

2 cups (2 ounces) mixed salad greens

Lemon wedges, for serving

In a medium bowl, whisk the yogurt, mayonnaise, tarragon, salt, and pepper. Add the chicken, grapes, celery, and almonds and mix well.

Divide the salad greens between two salad bowls. Top each with half of the chicken mixture. Serve immediately with the lemon wedges for squeezing the juice over the salad.

NUTRITIONAL ANALYSIS

(1 serving) 352 calories, 29 g protein, 22 g carbohydrates, 17 g fat, 3 g fiber, 74 mg cholesterol, 658 mg sodium, 877 mg potassium. Food groups: 4 ounces meat, 1 vegetable, ½ fruit, ½ nuts, 2 fats.

Chipotle Chicken Chili Taco Salad

The smoky flavor of chipotle adds character to this versatile chili. It is much more than a salad topping: It can become a filling for soft tacos (roll it up into warm flour or corn tortillas) or be served on its own over brown rice or macaroni as a “bowl of red.” You can embellish this with a tablespoon or two of salsa, if you wish. For a spicier chili, add 1 teaspoon of the canned adobo sauce from the chipotle.

MAKES 6 SERVINGS

Baked Tortilla Chips

Olive oil in a pump sprayer

3 (6-inch) corn tortillas, cut into eighths to make 24 wedges

Salad

1 tablespoon olive oil

1 pound boneless, skinless chicken thighs, trimmed, cut into 1-inch pieces

1 medium yellow onion, chopped

1 large red bell pepper, cored and cut into ½-inch dice

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon ground cumin

¼ teaspoon kosher salt

1 (14.5-ounce) can no-salt-added diced tomatoes, drained

⅓ cup water

1 canned chipotle chili in adobo, minced

1 (15-ounce) can 50 percent reduced-sodium black beans, drained and rinsed

1 head iceberg lettuce, cored and torn into bite-sized pieces

6 tablespoons low-fat sour cream, for serving

½ cup chopped fresh cilantro, for serving

Lime wedges, for serving

To make the tortilla chips: Preheat the oven to 400°F. Spray a rimmed baking sheet with oil. Spread the tortilla strips on the baking sheet and spray with oil. Bake, stirring occasionally, until crisp and golden brown, about 10 minutes. Let cool.

To make the salad: Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring occasionally, until lightly browned, about 5 minutes. Transfer to a plate.

Heat the remaining 2 teaspoons oil in the skillet. Sauté the onion, bell pepper, and garlic, stirring occasionally, until tender, about 5 minutes. Stir in the oregano, cumin, and salt. Add the tomatoes, water, and chipotle and bring to a simmer. Return the chicken to the skillet. Reduce the heat to low, cover the skillet, and simmer until the chicken is tender and opaque throughout, about 35 minutes. During the last 5 minutes, stir in the black beans. Let cool for 10 minutes.

Divide the lettuce among six serving bowls and top with chili. Add 4 tortilla chips to each bowl, top with 1 tablespoon of the sour cream, and sprinkle with cilantro. Serve warm with the lime wedges.

NUTRITIONAL ANALYSIS

(1 serving) 263 calories, 20 g protein, 32 g carbohydrates, 10 g fat, 8 g fiber, 63 mg cholesterol, 484 mg sodium, 446 mg potassium. Food groups: 2½ ounces meat, ½ beans, ½ whole grain, 1 vegetable.

Cobb Salad

The Brown Derby in Hollywood made the Cobb salad famous. Invented by the restaurant’s owner, it has deceived many diners who order it thinking it is light fare. Even though this is a high-fat meal, it has 19 grams of heart-healthy monounsaturated fats. You could cut the fat content (and calories) by eliminating the blue cheese.

MAKES 2 SERVINGS

5 cups (4 ounces) mixed salad greens

8 ounces cooked chicken breast, such as Basic Roast Chicken Breast 101 (here), thinly sliced across the grain

1 ripe avocado, pitted, peeled, and sliced

1 cup Roasted Mushrooms with Thyme and Garlic (here)

12 grape tomatoes

6 tablespoons Mustard Vinaigrette (here)

2 tablespoons crumbled reduced-fat blue cheese

Divide the salad greens between two deep salad bowls. Top each with half of the chicken, avocado, mushrooms, and tomatoes, arranging each ingredient in its own section of the bowl.

Drizzle each salad with 3 tablespoons Mustard Vinaigrette and sprinkle with 1 tablespoon of blue cheese. Serve immediately.

NUTRITIONAL ANALYSIS

(1 serving) 438 calories, 23 g protein, 19 g carbohydrates, 33 g fat, 8 g fiber, 45 mg cholesterol, 994 mg sodium, 1,534 mg potassium. Food groups: 3 vegetables, 3 ounces meat, 1 dairy, 3 fats.

Autumn Turkey Salad with Apples and Dried Cranberries

Leftover holiday turkey can be turned into this variation on the Waldorf salad theme, which is almost endlessly versatile. Use any seeds or nuts you fancy (pumpkin seeds or pecans would also be great) or raisins or dried sweet cherries instead of dried cranberries. Don’t bother to peel the apples; the skin is good for you and adds color to the salad. This makes a very good sandwich filling, too.

MAKES 4 SERVINGS

¼ cup buttermilk

2 tablespoons light mayonnaise

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

10 ounces cooked turkey breast, such as Roast Turkey Breast with Root Vegetables, Lemon, and Garlic Cloves (here), cut into ½-inch dice (2 cups)

2 sweet apples, such as Gala or Fuji, cored and cut into ½-inch dice

¼ cup dried cranberries

¼ cup unsalted raw sunflower seeds

5 cups (4 ounces) mixed salad greens

In a medium bowl, whisk together the buttermilk, mayonnaise, salt, and pepper. Add the turkey, apples, dried cranberries, and sunflower seeds and mix well. (The salad may be stored refrigerated in a covered container for up to 1 day.)

Divide the greens among four salad bowls. Top each with equal amounts of the salad and serve immediately.

NUTRITIONAL ANALYSIS

(1 serving) 233 calories, 20 g protein, 22 g carbohydrates, 8 g fat, 4 g fiber, 47 mg cholesterol, 215 mg sodium, 440 mg potassium. Food groups: 3 ounces meat, 1 vegetable, 1½ fruits, ½ nuts.

Salmon Salade Niçoise

Salade Niçoise is a terrific main-course salad, but it can be improved by replacing the usual canned tuna with fresh salmon. (Of course, in a pinch you could use 2 drained cans of low-sodium tuna.)

MAKES 4 SERVINGS

6 ounces green beans, trimmed and cut into 1-inch lengths (see note)

2 medium Yukon Gold potatoes (8 ounces), scrubbed, unpeeled, and cut into ½-inch-thick rounds

1 recipe Lemon Vinaigrette (here), divided

2 scallions, white parts finely chopped and green parts sliced

6 cups (5 ounces) mixed salad greens, such as mesclun

1 cup halved grape tomatoes

4 roasted salmon fillets (see Roasted Salmon Fillets with Basil Drizzle, here, for instructions)

Bring a medium saucepan of water to a boil over high heat. Add the green beans and cook until crisp-tender, about 3 minutes. Lift them out of the water with a wire sieve or slotted spoon and transfer to a colander. Rinse under cold running water and set aside.

Add the potatoes to the water and reduce the heat to medium. Cook until the potatoes are just tender, about 15 minutes. Drain and rinse under cold running water. Transfer to a bowl. Add 1 tablespoon of the vinaigrette and the chopped scallion whites and mix. Let the potato salad cool to room temperature.

In a large bowl, toss the salad greens, tomatoes, and green beans with the remaining vinaigrette. Spread on a platter and top with the roasted salmon fillets. Arrange the potato salad in four portions on the platter. Sprinkle with the scallion greens and serve.

NUTRITIONAL ANALYSIS

(1 serving) 393 calories, 37 g protein, 19 g carbohydrates, 18 g fat, 5 g fiber, 94 mg cholesterol, 494 mg sodium, 1,415 mg potassium. Food groups: 5 ounces meat, ½ starchy vegetable, 3 vegetables, 1 fat.

NOTE: If you wish to be more authentically French, use the thin green beans known as haricots verts. Because the quality of fresh beans is iffy outside of my local summer growing season, I often prefer to buy frozen haricots verts from my local warehouse club store or the C&W brand, which may be found at many supermarkets.

Warm Spinach Salad with Scallops and Oranges

Sweet scallops, seared to caramelize their surfaces, are tossed with verdant green baby spinach and bright orange segments to make an appealing main-course salad.

MAKES 4 SERVINGS

Vinaigrette

2 large navel oranges

2 tablespoons olive oil

2 tablespoons minced shallots

1 tablespoon balsamic vinegar

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Salad

⅓ cup raw unsalted sunflower seeds

Olive oil in a spray pump

1 pound sea scallops, cut in half crosswise

7½ cups (6 ounces) baby spinach

To make the vinaigrette: Grate the zest from 1 orange into a small bowl. Using a serrated knife, trim the top and bottom off the other orange so it stands on the work counter. Cut off the thick peel where it meets the flesh so you end up with a skinless sphere. Then, working over a medium bowl to catch the juices, hold the fruit in one hand and cut between the thin membranes to release the segments, letting them fall into the bowl. Repeat with the remaining orange. Squeeze the juices from the membranes into the bowl. Measure and reserve 2 tablespoons of orange juice, then set aside the orange juice and orange segments.

Heat the oil in a large nonstick skillet over medium heat. Add the shallots and sauté until softened, about 1 minute. Remove from the heat. Stir in the vinegar and orange juice. Using a heatproof spatula, scrape the mixture into the bowl with the orange zest. Add the salt and pepper and whisk well.

To make the salad: Wipe the skillet clean with paper towels. Heat the skillet over medium heat. Add the sunflower seeds and cook, stirring often, until fragrant and toasted, about 2 minutes. Turn out onto a plate.

Spray the skillet with oil and heat over medium-high heat. Add the scallops and cook, turning halfway through cooking, until seared on both sides, about 3 minutes.

Combine the spinach and orange segments in a large bowl. Add the scallops, vinaigrette, and sunflower seeds and toss. Serve warm.

NUTRITIONAL ANALYSIS

(1 serving) 271 calories, 18 g protein, 21 g carbohydrates, 14 g fat, 4 g fiber, 27 mg cholesterol, 736 mg sodium, 748 mg potassium. Food groups: 2½ ounces meat, 1½ vegetables, 2 fruits, ½ nuts, 1 fat.

NOTE: If you are watching sodium, cut the salt to ¼ teaspoon for a total of 603 mg sodium per serving; eliminating the salt reduces it to 480 mg. Most of the salt comes from the scallops, which come from salty ocean water.

Shrimp, Mango, and Black Bean Salad

The striking good looks of this salad are a preview to its rich flavor. You could use steamed shrimp, but grilled (or broiled) shrimp somehow pair best with the mango and black beans. You should note that the actual sodium in the dish will be lower than shown here, because you will rinse and drain the beans, which will reduce the sodium by about 100 mg per serving.

MAKES 4 SERVINGS

2 tablespoons olive oil, plus more in a pump sprayer

¾ pound large shrimp (16 to 20), peeled and deveined

2 tablespoons fresh lime juice

2 ripe mangoes, pitted, peeled, and cut into ½-inch dice (see here)

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

½ jalapeño, seeded and minced

2 tablespoons finely chopped fresh cilantro or mint

2 tablespoons minced red onion

Spray a large ridged grill pan with oil and heat over medium heat. Add the shrimp to the pan. (Or position a broiler rack about 4 inches from the source of heat and preheat the broiler. Spray the broiler rack with oil and spread the shrimp on the rack.) Cook, turning occasionally, until the shrimp are opaque throughout, 3 to 5 minutes. Refrigerate to cool completely, about 20 minutes.

In a large serving bowl, whisk together the lime juice and the 2 tablespoons oil. Add the shrimp, mango, beans, jalapeño, cilantro, and onion and toss gently. Serve immediately.

NUTRITIONAL ANALYSIS

(1 serving) 213 calories, 18 g protein, 36 g carbohydrates, 2 g fat, 7 g fiber, 107 mg cholesterol, 679 mg sodium, 686 mg potassium. Food groups: 2½ ounces meat, 1 beans, 1 fruit, 1 fat.

Watermelon, Basil, and Shrimp Salad

Watermelon’s firm texture and refreshing flavor make it a natural for salads. This sophisticated and intriguing combination of ingredients is just the thing for a summer meal. It is best when served ice cold. As with most shrimp dishes, the majority of the sodium comes from the shrimp, so enjoy this as a special treat if you are watching your sodium intake.

MAKES 4 SERVINGS

Olive oil in a pump sprayer

1 pound large shrimp (21 to 25), peeled and deveined

6 cups seedless watermelon cubes, cut into 1-inch squares, chilled

½ medium red onion, cut into thin half-moons

24 large basil leaves, cut into thin shreds (¼ cup packed)

1 recipe Lime Vinaigrette (here)

Spray a large nonstick skillet with oil and heat over medium-high heat. Add the shrimp and cook, stirring occasionally, until opaque throughout, about 3 minutes. Transfer to a plate and let cool. Cover and refrigerate until chilled, at least 1 hour.

In a large serving bowl, mix the watermelon, onion, and basil. Add the shrimp and vinaigrette and toss gently. Serve chilled.

NUTRITIONAL ANALYSIS

(1 serving) 234 calories, 17 g protein, 23 g carbohydrates, 9 g fat, 2 g fiber, 143 mg cholesterol, 696 mg sodium, 466 mg potassium. Food groups: 2½ ounces meat, 1½ fruits, 1 fat.

Tuna and Vegetable Salad

Too often, tuna salad is nothing but tuna and loads of mayo. This recipe is crunchy with carrots and celery and has just enough light mayonnaise to hold it together, making it a versatile ingredient in sandwiches and with mixed greens to become a main-course salad. Use this tuna salad when you want an almost traditional sandwich filling.

MAKES 2 SERVINGS

1 (5-ounce) can low-sodium tuna in water, drained

2 small celery ribs, finely diced

1 small carrot, shredded

1 small scallion, white part only, finely chopped

2 tablespoons light mayonnaise

2 teaspoons chopped fresh parsley or dill (optional)

In a small bowl, mix all of the ingredients, including the parsley, if using. (The salad can be refrigerated in a covered container for up to 2 days.)

NUTRITIONAL ANALYSIS

(1 serving) 161 calories, 18 g protein, 6 g carbohydrates, 7 g fat, 2 g fiber, 35 mg cholesterol, 191 mg sodium, 403 mg potassium. Food groups: 2½ ounces meat, ½ vegetable.

For many years, canned tuna was notorious for its high sodium content. Now the major brands are offering reduced-sodium and even very low-sodium options, both of which may be found at your supermarket. With some searching, you should even be able to find no-salt-added tuna (Trader Joe’s canned albacore tuna has gained many fans). If you are faced with regular canned tuna, place it in a sieve and rinse well under gently running cold water for a minute or so to reduce the sodium content by about 75 percent.

Tuna and White Bean Salad

In Italy, you may find the tuna and bean component served as part of an antipasti platter, but it really shines when it is expanded with greens and vegetables to make a meal. And this recipe is especially rich in beans, making it a great source of soluble fiber to help lower cholesterol.

MAKES 2 SERVINGS

2 tablespoons red wine vinegar

1 tablespoon water

1 small clove garlic, crushed through a press

¼ teaspoon dried oregano

¼ teaspoon kosher salt

¼ teaspoon crushed hot red pepper

1 tablespoon olive oil

1 (15-ounce) can no-salt-added cannellini beans, drained and rinsed

1 (5-ounce) can very low-sodium tuna in water, drained

1 medium red bell pepper, roasted, seeded, and diced (see “Roasting Red Peppers,” opposite)

2 tablespoons finely chopped fresh parsley (optional)

2 cups (2 ounces) mixed salad greens

Lemon wedges, for serving

In a medium bowl, whisk together the vinegar, water, garlic, oregano, salt, and hot pepper. Whisk in the oil. Add the beans, tuna, red bell pepper, and parsley (if using) and mix well. This salad can be refrigerated in a covered container for up to 2 days.

For each serving, put 1 cup of salad greens in a wide bowl. Top with half of the tuna and bean mixture. Serve immediately with the lemon wedges for squeezing the juice onto the salad.

NUTRITIONAL ANALYSIS

(1 serving) 402 calories, 32 g protein, 52 g carbohydrates, 8 g fat, 13 g fiber, 31 mg cholesterol, 314 mg sodium, 1,282 mg potassium. Food groups: 2½ ounces meat, 2½ beans.

Arugula, Peach, and Almond Salad

Make this salad in the summer when peaches and arugula are in season and at their best. Cling peaches (you will have to cut away the flesh from the pit) arrive first in late spring, and the freestones (with loose pits) show up throughout the summer. Nectarines are delicious in this salad, too. The combination of spicy arugula and sweet peaches will have you going back for more.

MAKES 4 SERVINGS

1 tablespoon balsamic vinegar

1 tablespoon olive oil, preferably extra-virgin

1 tablespoon water

Pinch of kosher salt

6 cups (5 ounces) baby arugula, well washed and dried

3 ripe peaches, pitted and sliced

½ cup sliced natural almonds, toasted (see “Toasting Nuts,” below)

Freshly ground black pepper

In a large bowl, whisk together the vinegar, oil, water, and salt. Add the arugula, peaches, and almonds and toss. Season with the pepper. Serve immediately.

NUTRITIONAL ANALYSIS

(1 serving) 152 calories, 4 g protein, 15 g carbohydrates, 10 g fat, 4 g fiber, 0 mg cholesterol, 72 mg sodium, 431 mg potassium. Food groups: 1 vegetable, 1 fruit, ½ nuts, 1 fat.

Nuts are valuable for adding crunch, flavor, and protein to meals, especially in salads. Toasting nuts makes a good thing better. Although nuts can be toasted in a skillet, you will get more even coloring by baking. You can use a regular oven or, to avoid heating up the kitchen, a toaster oven.

Spread the nuts on a baking sheet (or a toaster oven tray). Bake in a preheated 350°F oven (or toaster oven), stirring occasionally, until lightly browned and fragrant, about 10 minutes. Transfer to a plate and let cool.

For hazelnuts, bake until the skins are cracked, about 10 minutes. Wrap the hazelnuts in a kitchen towel and let stand about 10 minutes to cool slightly. Rub the hazelnuts in the towel to remove as much of the skins as possible. (Don’t worry if a few skins remain on the nuts.)

Roasted Beet Salad with Yogurt-Dill Dressing

For years, beets were cooked by boiling, which doesn’t do much for their flavor. Roasting, however, brings out their sweetness, which is balanced here with a tangy yogurt-dill dressing. This recipe keeps well in the refrigerator, so you can have it ready to serve as a cool salad or side dish.

MAKES 4 SERVINGS

1½ pounds beets (6 medium) without leaves or stems, scrubbed but unpeeled

½ cup plain nonfat yogurt

1 tablespoon cider vinegar

1 tablespoon finely chopped fresh dill, tarragon, or parsley

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 clove garlic, crushed through a press

1 cup halved grape tomatoes

2 scallions, white and green parts, trimmed and thinly sliced

Preheat the oven to 400°F. Wrap each beet in aluminum foil.

Place on a rimmed baking sheet and roast until tender, about 1¼ hour, depending on the size and age of the beets. Unwrap and let cool until easy to handle. Peel the beets and cut into ½-inch-thick wedges.

In a medium bowl, whisk together the yogurt, vinegar, dill, salt, pepper, and garlic. Add the tomatoes, beets, and scallions and toss to coat. Cover and refrigerate until chilled, at least 1 hour and up to 12 hours. Serve chilled.

NUTRITIONAL ANALYSIS

(1 serving) 83 calories, 4 g protein, 17 g carbohydrates, 0 g fat, 4 g fiber, 0 mg cholesterol, 325 mg sodium, 617 mg potassium. Food groups: 2 vegetables.

Uncooked beets can be stored in the refrigerator for about a week. Get in the habit of cooking them when the oven is already on. Just wrap the beets in foil and bake directly on a baking sheet. Don’t worry about the oven temperature. If the other food is cooking at the common temperature of 350°F, use it for cooking the beets, too. When the other food is removed from the oven, increase the temperature to 400°F and roast until the beets are tender. Some people like to microwave beets in a baking dish with a little water, which is a time-saver, but nothing brings out the beets’ sweetness like the dry heat of an oven.

Apple Coleslaw with Buttermilk Dressing

Coleslaw is a cookout staple, but this one has a few twists to make a healthier version. Shredded apple gives it just the right amount of sweetness, and the dressing uses buttermilk as its base.

MAKES 4 SERVINGS

1 (14-ounce) bag shredded coleslaw mix

1 large red bell pepper, cored and thinly sliced (a food processor with the slicing blade does the best job)

1 Granny Smith apple, unpeeled, shredded down to the core on the large holes of a box grater

2 scallions, white and green parts, finely chopped

1 tablespoon cider vinegar

⅓ cup plus 1 tablespoon buttermilk

3 tablespoons light mayonnaise

¼ teaspoon kosher salt

½ teaspoon celery seed (optional)

¼ teaspoon freshly ground black pepper

Combine the coleslaw mix, bell pepper, apple, and scallions in a large bowl. Sprinkle with the vinegar and toss well.

In a small bowl, whisk together the buttermilk, mayonnaise, salt, celery seed (if using), and pepper. Pour over the cabbage mixture and mix well. Cover and refrigerate for at least 1 hour and up to 1 day. Serve chilled.

NUTRITIONAL ANALYSIS

(1 serving) 113 calories, 3 g protein, 17 g carbohydrates, 4 g fat, 5 g fiber, 5 mg cholesterol, 157 mg sodium, 373 mg potassium. Food groups: 1 vegetable, ½ fruit.

Asian Slaw with Ginger Dressing

This slightly spicy slaw is bound to become a favorite, as it brings lots of flavor to the table without much effort, especially if you use a food processor to prepare the cabbage, bell pepper, and carrots. Served soon after mixing, it retains its crunch; if allowed to stand more than a couple of hours, it softens, but it is still delicious.

MAKES 4 SERVINGS

1 (3-inch-long) piece of unpeeled fresh ginger, shredded on the large holes of a box grater

2 tablespoons unseasoned rice vinegar

1 clove garlic, crushed through a press

½ teaspoon kosher salt

¼ teaspoon crushed hot red pepper

1 tablespoon Asian dark sesame oil

1 tablespoon canola oil

4 cups thinly sliced Napa cabbage (about ½ small head)

1 red bell pepper, cored and cut into ¼-inch-wide strips

2 carrots, shredded

2 scallions, white and green parts, thinly sliced

2 tablespoons chopped fresh cilantro (optional)

¼ cup coarsely chopped dry-roasted unsalted peanuts

Squeeze the shredded ginger into a large bowl to extract its juice. You should have about 2 tablespoons ginger juice. Whisk in the rice vinegar, garlic, salt, and hot pepper. Gradually whisk in the sesame and canola oils.

Add the cabbage, bell pepper, carrots, scallions, and cilantro (if using) and mix well. Sprinkle with the peanuts and serve immediately. (The salad can be covered and refrigerated for 1 day. Reseason with more vinegar and sesame oil before serving.) Serve immediately or cover with plastic wrap and refrigerate.

NUTRITIONAL ANALYSIS

(1 serving) 137 calories, 4 g protein, 14 g carbohydrates, 8 g fat, 4 g fiber, 0 mg cholesterol, 290 mg sodium, 516 mg potassium. Food groups: 1½ vegetables, ½ nuts, 1 fat.

Crunchy Broccoli Slaw

Everyone knows cabbage slaw, but have you tried the broccoli slaw now available in supermarket produce refrigerators? It is surprisingly versatile and makes a terrific salad.

MAKES 6 SERVINGS

½ cup dried cranberries

1 (12-ounce) bag broccoli slaw

2 scallions, white and green parts, finely chopped

¼ cup sliced natural almonds, toasted (see “Toasting Nuts,” here)

¼ cup nonfat sour cream

2 tablespoons cider vinegar

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Cover the cranberries with hot tap water in a small bowl and let stand until softened, about 30 minutes. (Or place the cranberries and water in a microwave-safe bowl and microwave for 1½ minutes on high power.) Drain and pat dry.

In a medium bowl, combine the broccoli slaw, scallions, drained cranberries, almonds, sour cream, vinegar, salt, and pepper. Mix well to distribute the sour cream.

Cover with plastic wrap and refrigerate until the slaw is chilled and slightly wilted, about 1 hour and up to 12 hours. Serve chilled.

NUTRITIONAL ANALYSIS

(1 serving) 83 calories, 2 g protein, 15 g carbohydrates, 2 g fat, 3 g fiber, 0 mg cholesterol, 190 mg sodium, 75 mg potassium. Food groups: 3 vegetables.

Chopped Greek Salad

The bright colors of Greek salad are as appetizing as its flavor. Usually it is made with feta cheese, but low-sodium feta is impossible to find. However, goat cheese has a similar flavor and has a naturally low-sodium content. If you can find it, low-fat goat cheese has the least amount of sodium and fat. You can refrigerate the salad, without the cheese, for a few hours, but drain it before serving and add the goat cheese at the last minute. This is a perfect salad to serve with the Grilled Pork and Vegetable Souvlaki with Oregano-Lemon Marinade here.

MAKES 4 SERVINGS

1 small red onion, cut into very thin half-moons

1 tablespoon red wine vinegar

1 tablespoon water

1 teaspoon dried oregano

1 clove garlic, minced

⅛ teaspoon freshly ground black pepper

1 tablespoon extra-virgin olive oil

1 pint grape tomatoes, cut in halves

1 medium cucumber, peeled, halved lengthwise, seeded, and cut into thin half-moons

½ cup diced (½-inch) green bell pepper

2 ounces (½ cup) crumbled regular rindless goat cheese

Soak the red onion in a small bowl of cold water for 30 minutes; drain and pat dry. (This step is optional, but it helps mellow the onion’s strong flavor.)

In a large bowl, whisk together the vinegar, water, oregano, garlic, and pepper. Gradually whisk in the oil. Add the drained onion, tomatoes, cucumber, and bell pepper and toss well. Sprinkle with the goat cheese and serve at once.

NUTRITIONAL ANALYSIS

(1 serving) 95 calories, 5 g protein, 10 g carbohydrates, 5 g fat, 3 g fiber, 11 mg cholesterol, 81 mg sodium, 383 mg potassium. Food groups: 2 vegetables, ¼ dairy.

Variation

You could also make this salad with regular feta cheese in place of the goat cheese.

NUTRITIONAL ANALYSIS

(1 serving) 80 calories, 4 g protein, 10 g carbohydrates, 3 g fat, 3 g fiber, 13 mg cholesterol, 166 mg sodium, 370 mg potassium. Food groups: 2 vegetables, ¼ dairy.

Iceberg Lettuce Wedge with Russian Dressing

Poor iceberg lettuce… it doesn’t get any respect. It has been shunned for prettier boutique greens and also because people think it doesn’t have any health benefits. This is not true, for iceberg is more filling than more delicate lettuces, and it is also a good source of potassium. It is sturdy enough to stand up to thick salad dressings, as you can see here, in this steakhouse-style side dish.

MAKES 2 SERVINGS

½ head iceberg lettuce, cut in half lengthwise to make 2 wedges

½ cup halved grape tomatoes

½ medium cucumber, peeled and thinly sliced

½ small sweet onion, cut into thin half-moons

1 recipe Russian Dressing (here)

For each serving, put an iceberg wedge on a serving plate and surround with the tomatoes, cucumber, and onion. Top each wedge with the dressing and serve.

NUTRITIONAL ANALYSIS

(1 serving) 194 calories, 4 g protein, 22 mg carbohydrates, 11 g fat, 3 g fiber, 12 mg cholesterol, 318 mg sodium, 444 mg potassium. Food groups: 2 vegetables, 2 fats.

Kale, Pear, and Bulgur Salad

Kale is not a tender green, but when it is massaged with lemon juice, it softens enough to be served as a salad. Kale’s natural bitterness is mellowed here with sweet pears, and crunchy walnuts do their part to make this a very interesting and tasty salad. Add roasted salmon to turn this into a main course.

MAKES 4 SERVINGS

½ cup bulgur

1¾ cups boiling water

8 ounces curly kale

2 tablespoons fresh lemon juice

½ teaspoon kosher salt

2 ripe pears, such as Anjou or Comice, cored and thinly sliced

½ cup walnut pieces, toasted (see “Toasting Nuts,” here) and coarsely chopped

2 tablespoons extra-virgin olive oil

Freshly ground black pepper

Put the bulgur in a medium heatproof bowl and add the boiling water. Let stand until the bulgur is tender, about 30 minutes. Drain in a wire sieve. Press the excess liquid from the bulgur. Set aside.

Pull off and discard the thick stems from the kale. Taking a few pieces at a time, stack the kale and coarsely slice crosswise into ½-inch-thick strips. Transfer to a large bowl of cold water and agitate to loosen any grit. Lift the kale out of the water, leaving any dirt behind in the water. Dry the kale in a salad spinner or pat dry with paper towels.

Sprinkle the kale with the lemon juice and salt. Using your hands, rub the kale until softened, about 2 minutes. Fluff the bulgur with a fork and add to the kale with the pears and walnuts. Drizzle with the oil and toss. Season with the pepper. Serve at once or refrigerate for up to 2 hours.

NUTRITIONAL ANALYSIS

(1 serving) 295 calories, 8 g protein, 34 g carbohydrates, 17 g fat, 8 g fiber, 0 mg cholesterol, 278 mg sodium, 516 mg potassium. Food groups: ¼ whole grain, 2 vegetables, 1 fruit, ½ nuts, 1 fat.

Potato Salad with Asparagus and Peas

Potatoes are a good match for many ingredients, and there is no reason your potato salad shouldn’t feature other vegetables to keep it from being too starchy. Yogurt perks up the standard dressing.

MAKES 10 SERVINGS

3 large red-skinned potatoes (1½ pounds), scrubbed but unpeeled

8 ounces asparagus, woody stems discarded, cut into 1-inch lengths

2 tablespoons white wine or cider vinegar

3 celery ribs, thinly sliced

½ cup thawed frozen peas

2 scallions, white and green parts, finely chopped

2 tablespoons finely chopped fresh parsley

¼ cup plain low-fat yogurt

2 tablespoons light mayonnaise

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Put the potatoes in a large saucepan and add enough cold water to cover by 1 inch. Cover and bring to a boil over high heat. Set the lid ajar and reduce the heat to medium-low. Cook until the potatoes are tender when pierced with the tip of a sharp knife, about 30 minutes. Using a slotted spoon, transfer the potatoes to a colander; keep the water boiling. Rinse the potatoes under cold running water. Transfer to a chopping board and let stand until cool enough to handle.

Meanwhile, add the asparagus to the boiling water and cook just until tender, about 5 minutes. Drain in the colander, rinse under cold running water, and pat dry with paper towels.

Cut each potato in half and then into ½-inch-thick slices. Transfer to a medium bowl and sprinkle the warm potatoes with the vinegar. Add the asparagus, celery, peas, scallions, and parsley. In a small bowl, whisk together the yogurt, mayonnaise, salt, and pepper. Pour over the potato mixture and mix gently. Cover with plastic wrap and refrigerate until chilled, at least 1 hour, or up to 2 days. Serve chilled.

NUTRITIONAL ANALYSIS

(1 serving) 75 calories, 3 g protein, 14 g carbohydrates, 1 g fat, 2 g fiber, 1 mg cholesterol, 154 mg sodium, 426 mg potassium. Food groups: 1 starchy vegetable.

Lentil and Goat Cheese Salad

This hearty salad is especially good when made with green (also called Puy) lentils, which are more attractive than common brown lentils, but they both work well. Just be careful not to overcook them. If you make the salad more than a few hours ahead, it will probably need reseasoning with vinegar before serving.

MAKES 6 SERVINGS

1 cup green (Puy) or brown lentils

2 tablespoons sherry or cider vinegar

2 tablespoons water

Freshly grated zest of 1 lemon

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2 tablespoons olive oil, preferably extra-virgin

1 medium red bell pepper, cored and cut into ¼-inch dice

2 celery ribs, cut into ¼-inch dice

1 medium carrot, peeled and cut into ¼-inch dice

2 tablespoons finely chopped fresh basil, oregano, or parsley

4 ounces (1 cup) crumbled goat cheese

Bring a medium saucepan of water to a boil over high heat. Add the lentils and cook (just like pasta) until tender, about 30 minutes. Drain in a wire sieve, rinse under cold running water, and drain well.

In a large bowl, whisk together the vinegar, water, lemon zest, salt, and pepper. Gradually whisk in the oil.

Add the lentils, bell pepper, celery, carrot, and basil and toss well. (The salad can be covered and refrigerated for up to 1 day.) Sprinkle with the goat cheese and serve chilled or at room temperature.

NUTRITIONAL ANALYSIS

(1 serving) 170 calories, 9 g protein, 22 g carbohydrates, 5 g fat, 11 g fiber, 0 mg cholesterol, 21 mg sodium, 428 mg potassium. Food groups: 1 beans, 1 vegetable, 1 dairy, 1 fat.

Weeknight Tossed Green Salad

To help you calculate calories and other nutritional information in a big salad, here is one with the basic ingredients—greens, tomatoes, cucumbers, and a handful of nuts. Salad greens come in convenient premeasured bags (although they do need to be rinsed before using), or you can substitute 6 loosely packed cups of your favorite lettuces. Remember that colorful greens have the most nutrients. Add any of your favorite salad dressings in this book for low-fat options.

MAKES 4 SERVINGS

1 (5-ounce bag) mixed salad greens

1 cup halved grape tomatoes

1 cucumber, peeled, seeded, and sliced

½ cup sunflower or pumpkin seeds or sliced natural almonds

American-Style French Dressing, Lemon Vinaigrette, Mustard Vinaigrette, Creamy Ranch Dressing, or Russian Dressing (here)

Toss the salad greens, tomatoes, and cucumber together in a large bowl. Sprinkle with the seeds. Drizzle with the dressing and toss again. Serve immediately.

NUTRITIONAL ANALYSIS

(1 serving without dressing) 89 calories, 4 g protein, 7 g carbohydrates, 6 g fat, 3 g fiber, 0 mg cholesterol, 10 mg sodium, 389 mg potassium. Food groups: 2 vegetables, ½ nuts.

Baby Spinach and Strawberry Salad

I’m giving the recipe for this delicious, naturally sweet salad without any protein so it can be served as a side salad for dinner. However, with the addition of some goat cheese or sliced chicken breast, it is easily transformed into a main-course salad.

MAKES 4 SERVINGS

1 pound fresh strawberries, hulled

2 tablespoons balsamic vinegar

2 tablespoons olive oil, preferably extra-virgin

2 tablespoons water

Pinch of kosher salt

Pinch of freshly ground black pepper

2 teaspoons poppy seeds

7½ cups (6 ounces) baby spinach

½ cup toasted, skinned, and coarsely chopped hazelnuts (see “Toasting Nuts,” here)

4 ounces (1 cup) crumbled goat cheese (optional)

Coarsely chop ¼ cup of the strawberries and transfer to a blender. Slice the remaining strawberries and set aside.

In the blender, puree the chopped strawberries, vinegar, oil, water, salt, and pepper until smooth. Add the poppy seeds and pulse once or twice just to combine.

Toss the baby spinach and strawberry dressing in a large bowl. Add the hazelnuts and reserved sliced strawberries and toss again. Sprinkle with the goat cheese, if using. Serve at once.

NUTRITIONAL ANALYSIS

(1 serving with optional goat cheese) 211 calories, 4 g protein, 14 g carbohydrates, 16 g fat, 5 g fiber, 0 mg cholesterol, 85 mg sodium, 291 mg potassium. Food groups: 1 vegetable, 1 fruit, ½ nuts, 1 fat, 1 dairy.

Salad dressings can be the downfall of many a well-intentioned diet plan. Here is a collection of homemade reduced-fat, low-calorie dressings that I guarantee are better than any commercial brand in a bottle. All of these dressings can be refrigerated in a covered container for at least 3 days. Whisk them well before serving.

American-Style French Dressing

If you like thick, red “French” dressing, this one’s for you. (There really isn’t anything French about it, so how it got its name is a mystery.) It is best served over sturdy greens such as romaine lettuce.

MAKES ABOUT ¾ CUP

¼ cup no-salt-added tomato ketchup

2 tablespoons minced shallot

2 tablespoons water

1 tablespoon cider vinegar

1 clove garlic, crushed through a press

¼ teaspoon freshly ground black pepper

2 tablespoons canola oil

In a small bowl, whisk together the ketchup, shallot, water, vinegar, garlic, and pepper. Gradually whisk in the oil.

NUTRITIONAL ANALYSIS

(1 serving: 2 tablespoons) 90 calories, 0 g protein, 7 g carbohydrates, 7 g fat, 0 g fiber, 0 mg cholesterol, 1 mg sodium, 24 mg potassium. Food groups: 1 fat.

Asian Ginger Dressing

This dressing has just enough soy sauce to give it an Asian flavor.

MAKES ABOUT ½ CUP

1 (3-inch) piece fresh ginger, unpeeled and shredded on the large holes of a box grater

2 tablespoons rice vinegar

1 tablespoon low-sodium soy sauce

1 tablespoon plus 1 teaspoon water

¼ teaspoon crushed hot red pepper

¼ teaspoon amber agave nectar

1 tablespoon vegetable oil

1 tablespoon Asian dark sesame oil

Squeeze the shredded ginger in your hand and extract the juice into a medium bowl; you should have about 2 teaspoons. (Or put the ginger in a wire sieve and press hard with a wooden spoon to extract the juice.) Add the vinegar, soy sauce, water, hot pepper, and agave and whisk well. Gradually whisk in the vegetable and sesame oils.

NUTRITIONAL ANALYSIS

(1 serving: 2 tablespoons) 71 calories, 0 g protein, 2 g carbohydrates, 7 g fat, 0 g fiber, 0 mg cholesterol, 151 mg sodium, 27 mg potassium. Food groups: 1 fat.

Lemon Vinaigrette

Lemon is well known for its ability to enliven the taste of food. This vinaigrette can be used to dress green and even fruit salads, but also try it as a condiment for grilled fish and chicken. The lime variation is useful, too, especially with spicy foods.

MAKES ABOUT ½ CUP

Freshly grated zest of 1 lemon

3 tablespoons fresh lemon juice

3 tablespoons water

Pinch of kosher salt

Pinch of freshly ground black pepper

2 tablespoons olive oil, preferably extra-virgin

In a small bowl, whisk together the lemon zest and juice, water, salt, and pepper. Gradually whisk in the oil. (Or combine all of the ingredients in a small jar and shake well to blend.)

NUTRITIONAL ANALYSIS

(1 serving: 2 tablespoons) 64 calories, 0 g protein, 1 g carbohydrates, 7 g fat, 1 g fiber, 0 mg cholesterol, 50 mg sodium, 16 mg potassium. Food groups: 1 fat.

Lime Vinaigrette

Substitute lime zest and juice for the lemon zest and juice.

NUTRITIONAL ANALYSIS

(1 serving: 2 tablespoons) 64 calories, 0 g protein, 1 g carbohydrates, 7 g fat, 1 g fiber, 0 mg cholesterol, 50 mg sodium, 16 mg potassium. Food groups: 1 fat.

Mustard Vinaigrette

Don’t be surprised if this becomes your house dressing. If you wish, add a small garlic clove, crushed through a press.

MAKES ½ CUP

2 tablespoons red wine vinegar

2 tablespoons olive oil, preferably extra-virgin

2 tablespoons plain low-fat yogurt

2 tablespoons water

1 teaspoon Dijon mustard

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

In a small bowl, whisk together all of the ingredients. (Or combine all of the ingredients in a small jar with a tight-fitting lid and shake well.)

NUTRITIONAL ANALYSIS

(1 serving: 2 tablespoons) 67 calories, 0 g protein, 0 g carbohydrates, 7 g fat, 0 g fiber, 0 mg cholesterol, 282 mg sodium, 21 mg potassium. Food groups: 1 fat.

Creamy Ranch Dressing

Commercial thick and creamy dressings can ruin the nutritional value of a green salad. Not this one, which uses buttermilk and light mayonnaise as its base.

MAKES ABOUT ¾ CUP

⅓ cup plus 1 tablespoon buttermilk

¼ cup light mayonnaise

1 scallion, white and green parts, minced

2 tablespoons cider vinegar

½ teaspoon celery seed

¼ teaspoon freshly ground black pepper

In a small bowl, whisk together all of the ingredients.

NUTRITIONAL ANALYSIS

(1 serving: 2 tablespoons) 42 calories, 1 g protein, 2 g carbohydrates, 4 g fat, 0 g fiber, 4 mg cholesterol, 85 mg sodium, 43 mg potassium. Food groups: 1 fat.

Russian Dressing

For a change of pace from mixed greens and vinaigrette, dive into this thick dressing, poured over cool and crunchy iceberg lettuce.

MAKES ⅔CUP

¼ cup plain low-fat yogurt

¼ cup light mayonnaise

2 tablespoons no-salt-added tomato ketchup

1 tablespoon reduced-sodium sweet pickle relish

½ teaspoon Worcestershire sauce

⅛ teaspoon hot red pepper sauce

In a small bowl, whisk together all of the ingredients.

NUTRITIONAL ANALYSIS

(1 serving: 2 tablespoons) 64 calories, 1 g protein, 6 g carbohydrates, 4 g fat, 0 g fiber, 5 mg cholesterol, 96 mg sodium, 41 mg potassium. Food groups: 1 fat.

Transporting Salads

Variation

Some Fat, Not No Fat

Chipotles

Canned Tuna

Roasting Red Peppers

Toasting Nuts

Roasting Beets

Variation

American-Style French Dressing

Asian Ginger Dressing

Lime Vinaigrette

Mustard Vinaigrette

Russian Dressing