Couscous Salad Cups
CHAPTER 4
CHOP CHOP SALADS
Salads are the supermodels of the table: So many are built upon layers of colorful ingredients, they become almost too beautiful to eat. But add a homemade vinaigrette or ranch dressing, and Couscous Salad Cups, Spinach Salad with Pepper Jelly Vinaigrette, and Curried Quinoa Salad become too hard to resist. This chapter has a salad for every season, because with just a little know-how, the salad days can last all year long.
Couscous Salad Cups
COUSCOUS SALAD CUPS
Lettuce acts as edible bowls for pearls of couscous. Pair the cups with grilled lamb chops or chicken, or a veggie main with chickpeas and feta.
SERVES 8 • HANDS-ON TIME: 20 MIN. • TOTAL TIME: 20 MIN., INCLUDING DRESSING
2cups organic vegetable broth (such as Swanson Certified Organic)
1cup uncooked couscous
1cup matchstick-cut carrot
1/2cup chopped green onions
1/2cup diced English cucumber
1/2cup diced plum tomato
1/2cup Pomegranate-Orange Dressing
1/4cup chopped fresh parsley
1/4cup chopped fresh mint
1/8teaspoon salt
1/8teaspoon freshly ground black pepper
8Boston lettuce leaves
Bring broth to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover, and let stand 5 minutes. Fluff with a fork; cool to room temperature.
Combine couscous, carrot, and remaining ingredients except lettuce leaves in a large bowl; toss to combine. Spoon about 2/3 cup couscous mixture into each lettuce leaf.
SERVING SIZE: 1 filled lettuce leaf
CALORIES 135; FAT 2.5g (sat 0.4g, mono 1.7g, poly 0.3g); PROTEIN 3g; CARB 25g; FIBER 2g; SUGARS 4g (est. added sugars 1g); CHOL 0mg; IRON 1mg; SODIUM 237mg; CALC 23mg
Savvy Shortcuts
Buying bottled dressing chops the prep time in half. Find something fruity to add acidity and sweetness to this savory salad.
POMEGRANATE-ORANGE DRESSING
1cup fresh orange juice
21/2 tablespoons balsamic vinegar
2tablespoons fresh lemon juice
2tablespoons pomegranate molasses
2teaspoons grated orange rind
2teaspoons minced fresh rosemary
1/2teaspoon salt
1teaspoon brown sugar
1/2teaspoon ground cumin
1/2teaspoon freshly ground black pepper
1/4teaspoon ground red pepper
4garlic cloves, minced
1/4cup extra-virgin olive oil
Combine all ingredients except oil, stirring with a whisk. Gradually add oil, whisking constantly until well combined. Refrigerate remaining dressing in an airtight container for up to 5 days.
SERVING SIZE: 1 tablespoon (makes 11/2 cups)
CALORIES 40; FAT 2.4g (sat 0.3g, mono 1.8g, poly 0.2g); PROTEIN 0g; CARB 4g; FIBER 0g; SUGARS 3g (est. added sugars 1g); CHOL 0mg; IRON 0mg; SODIUM 99mg; CALC 8mg
Multibean Salad
MULTIBEAN SALAD
Edamame packs potassium into this updated three-bean salad. Throw in some tofu and make it a hearty vegetarian lunch, or serve this colorful salad as a side at a backyard barbecue.
SERVES 6 • HANDS-ON TIME: 15 MIN. • TOTAL TIME: 15 MIN.
2cups (1/2-inch-thick) diagonally cut haricots verts (French green beans; about 8 ounces)
2cups (1/2-inch-thick) diagonally cut wax beans (about 8 ounces)
1cup frozen shelled edamame (green soybeans)
1cup grape or cherry tomatoes, halved
1/2cup finely chopped orange bell pepper
1/2cup thinly sliced red onion
2tablespoons sherry vinegar
1/2teaspoon sugar
1/4teaspoon Dijon mustard
2teaspoons extra-virgin olive oil
1/4cup chopped fresh parsley
1/4teaspoon salt
1/4teaspoon freshly ground black pepper
Steam haricots verts, wax beans, and edamame, covered, 6 minutes or until haricots verts and wax beans are crisp-tender. Drain and plunge beans into ice water; drain. Combine beans, tomatoes, bell pepper, and onion in a large bowl.
Combine vinegar, sugar, and mustard, stirring with a whisk. Gradually add oil to vinegar mixture, stirring constantly with a whisk. Stir in parsley, salt, and black pepper. Drizzle vinaigrette over bean mixture; toss gently to coat.
SERVING SIZE: about 1 cup
CALORIES 89; FAT 2.7g (sat 0.2g, mono 1.2g, poly 0.2g); PROTEIN 4g; CARB 11g; FIBER 4g; SUGARS 4g (est. added sugars 0g); CHOL 0mg; IRON 2mg; SODIUM 117mg; CALC 57mg
Tabbouleh With Chicken And Red Pepper
TABBOULEH WITH CHICKEN AND RED PEPPER
Leftover or rotisserie chicken turns this salad into a main dish with lemony hummus and spicy whole-wheat pita chips on the side. This make-ahead meal works best when the cucumber and tomato are stored separately.
SERVES 4 • HANDS-ON TIME: 20 MIN. • TOTAL TIME: 45 MIN., INCLUDING CHILL TIME
1/2cup uncooked bulgur
1/2cup boiling water
11/2 cups diced plum tomato
3/4cup shredded skinless, boneless rotisserie chicken breast
3/4cup minced fresh flat-leaf parsley
1/2cup finely chopped red bell pepper
1/2cup diced English cucumber
1/4cup minced fresh mint
11/2 tablespoons fresh lemon juice
1tablespoon extra-virgin olive oil
1/2teaspoon salt
1/4teaspoon freshly ground black pepper
Combine bulgur and 1/2 cup boiling water in a large bowl. Cover and let stand 15 minutes or until bulgur is tender. Drain well; return bulgur to bowl. Cool to room temperature.
Add tomato and remaining ingredients; toss well.
SERVING SIZE: 11/4 cups
CALORIES 161; FAT 5g (sat 0.9g, mono 3.1g, poly 0.7g); PROTEIN 12g; CARB 19g; FIBER 5g; SUGARS 3g (est. added sugars 0g); CHOL 22mg; IRON 2mg; SODIUM 325mg; CALC 41mg
Spinach Salad With Pepper Jelly Vinaigrette
SPINACH SALAD WITH PEPPER JELLY VINAIGRETTE
Mixing jelly into vinaigrette adds sweetness and snap to salads. Make it ahead, and refrigerate; then bring to room temperature before tossing with the spinach.
SERVES 6 • HANDS-ON TIME: 5 MIN. • TOTAL TIME: 25 MIN., INCLUDING CHILL TIME
1/4cup red pepper jelly
2tablespoons cider vinegar
1tablespoon extra-virgin olive oil
1/8teaspoon kosher salt
1/8teaspoon freshly ground black pepper
8cups fresh baby spinach
1ounce crumbled Gorgonzola cheese (about 1/4 cup)
1/4cup dry-roasted pistachios
Place jelly in a 1-cup glass measure. Microwave at HIGH 30 seconds. Add vinegar, oil, salt, and pepper, stirring with a whisk until blended. Cool to room temperature.
Combine spinach and cheese in a large bowl. Drizzle vinegar mixture over spinach mixture; toss well. Sprinkle with nuts. Serve immediately.
SERVING SIZE: 1 cup spinach mixture and 2 teaspoons nuts
CALORIES 99; FAT 6g (sat 1.6g, mono 2.9g, poly 1g); PROTEIN 3g; CARB 10g; FIBER 2g; SUGARS 2g (est. added sugars 0g); CHOL 4mg; IRON 1mg; SODIUM 196mg; CALC 54mg
Seasonal Switch-Up
In winter, when fresh spinach is hard to find, kale is a vitamin-packed substitute that stands up to the pepper jelly vinaigrette and Gorgonzola. Wash it right before use, cut the greens away from the rib, and tear into small pieces.
Shaved Asparagus With Manchego And Almonds
SHAVED ASPARAGUS WITH MANCHEGO AND ALMONDS
Select medium or thick asparagus. Hold the tough stem of the stalk in your fingers, and use a sharp peeler to peel toward the head at the tender part. Can’t find walnut oil? Substitute 11/2 teaspoons extra-virgin olive oil. Serve with grilled whole-grain bread for a light lunch.
SERVES 4 • HANDS-ON TIME: 23 MIN. • TOTAL TIME: 23 MIN.
11/2 tablespoons extra-virgin olive oil
2teaspoons sherry vinegar
11/2 teaspoons walnut oil
1teaspoon minced fresh garlic
1/4teaspoon salt
1/4teaspoon freshly ground black pepper
1pound large asparagus spears
1tablespoon chopped fresh flat-leaf parsley
8cups water
2tablespoons white vinegar
4large eggs
2tablespoons slivered almonds, toasted
1ounce Manchego cheese, shaved (about 1/4 cup)
Combine first 6 ingredients in a large bowl, stirring with a whisk. Using a sharp peeler, thinly peel asparagus to equal 3 cups asparagus ribbons. Add asparagus and parsley to bowl; toss gently to coat.
Combine 8 cups water and white vinegar in a large skillet; bring to a simmer. Break each egg into a custard cup, and pour each gently into pan. Cook 3 minutes or until desired degree of doneness. Remove eggs from pan using a slotted spoon.
Place asparagus mixture on each of 4 plates. Top each serving with almonds, egg, and cheese.
SERVING SIZE: 2/3 cup asparagus mixture, 11/2 teaspoons almonds, 1 egg, and 1 tablespoon cheese
CALORIES 207; FAT 16.4g (sat 4.4g, mono 8.3g, poly 2.3g); PROTEIN 11g; CARB 5g; FIBER 2g; SUGARS 2g (est. added sugars 0g); CHOL 194mg; IRON 3mg; SODIUM 279mg; CALC 154mg
Creamy Blueberry Chicken Salad
CREAMY BLUEBERRY CHICKEN SALAD
This chicken salad gets a big antioxidant boost from fresh blueberries. Toss them gently with the Greek yogurt and chicken, being careful not to damage their delicate flesh. Steer clear of frozen blueberries when fresh are out of season—even when thawed, they can water down the mix.
SERVES 6 • HANDS-ON TIME: 15 MIN. • TOTAL TIME: 15 MIN.
1/2cup thinly vertically sliced red onion
1/3cup diced celery
1/4cup torn fresh basil
12ounces shredded skinless, boneless rotisserie chicken breast (about 3 cups)
1/2teaspoon kosher salt, divided
1/2cup plain 2% reduced-fat Greek yogurt
21/2 tablespoons fresh lemon juice, divided
1tablespoon honey
2cups fresh blueberries
1(5-ounce) package baby arugula
2teaspoons extra-virgin olive oil
1/4teaspoon freshly ground black pepper
Combine first 4 ingredients in a medium bowl; sprinkle with 1/4 teaspoon salt. Combine yogurt, 1 tablespoon lemon juice, and honey in a small bowl, stirring with a whisk. Add yogurt mixture to chicken mixture; toss to coat. Gently stir in blueberries. Place remaining 11/2 tablespoons lemon juice, remaining 1/4 teaspoon salt, arugula, oil, and pepper in a bowl; toss to coat. Divide arugula mixture evenly among 6 plates; top each serving with about 3/4 cup chicken mixture.
SERVING SIZE: about 3/4 cup
CALORIES 188; FAT 8.5g (sat 2.1g, mono 3.9g, poly 1.3g); PROTEIN 16g; CARB 13g; FIBER 2g; SUGARS 10g (est. added sugars 3g); CHOL 75mg; IRON 1mg; SODIUM 369mg; CALC 69mg
Soba Noodle Salad With Citrus Vinaigrette
SOBA NOODLE SALAD WITH CITRUS VINAIGRETTE
Often labeled as buckwheat noodles, soba can be found in the Asian section of most supermarkets. It cooks a little quicker than regular pasta and adds an earthy flavor to this salad that’s equal parts sweet and savory.
SERVES 4 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 12 MIN.
1(8-ounce) package soba noodles
11/4 cups frozen shelled edamame (green soybeans)
3/4cup matchstick-cut carrots
1/3cup sliced green onions
2tablespoons chopped fresh cilantro
11/2 teaspoons chopped serrano chile
1pound peeled and deveined medium shrimp
1/4teaspoon salt
1/4teaspoon freshly ground black pepper
Cooking spray
2tablespoons fresh orange juice
2tablespoons fresh lime juice
1tablespoon lower-sodium soy sauce
1tablespoon dark sesame oil
1tablespoon olive oil
Cook noodles in boiling water 7 minutes or until almost al dente. Add edamame to pan; cook 1 minute or until thoroughly heated. Drain. Place noodle mixture in a large bowl. Add carrots, onions, cilantro, and chile; toss.
Heat a large skillet over medium-high heat. Sprinkle shrimp with salt and pepper. Coat pan with cooking spray. Add shrimp; cook 11/2 minutes on each side. Add shrimp to noodle mixture.
Combine orange juice and remaining ingredients in a bowl, stirring well with a whisk. Drizzle juice mixture over noodle mixture; toss well.
SERVING SIZE: about 2 cups
CALORIES 411; FAT 7.2g (sat 0.6g, mono 2.6g, poly 0.6g); PROTEIN 38g; CARB 53g; FIBER 3g; SUGARS 3g (est. added sugars 0g); CHOL 183mg; IRON 3mg; SODIUM 573mg; CALC 119mg
Eat Now & Later
Bake a chicken breast with a little soy sauce, chop, and add to the top of this salad for lunch the next day. Eat it with chopsticks, and finish it off with a fortune cookie.
Heirloom Tomato Panzanella
HEIRLOOM TOMATO PANZANELLA
Bumper crop of tomatoes? Put summer’s bounty to work alongside grilled corn and red onions. What a great way to give day-old bread a second life.
SERVES 6 • HANDS-ON TIME: 40 MIN. • TOTAL TIME: 45 MIN.
3tablespoons olive oil
2tablespoons red wine vinegar
1/4teaspoon salt
1/8teaspoon freshly ground black pepper
1small garlic clove, minced
2ears shucked corn
1(9-ounce) red onion, cut into 6 wedges
Cooking spray
2(2-ounce) slices Italian bread (1-inch thick)
4cups coarsely chopped heirloom tomatoes
1/3cup basil leaves, cut into thin strips
Preheat grill to medium-high heat.
Combine first 5 ingredients in a small bowl, stirring with a whisk.
Place corn and red onion on grill rack coated with cooking spray; grill 13 minutes or until corn is charred and onion is tender, turning corn frequently, and onion after 7 minutes. Add bread to grill rack after 9 minutes; grill 2 minutes on each side or until toasted.
Cut kernels from ears of corn; coarsely chop onion. Tear bread into 11/2-inch pieces. Combine tomatoes, basil, corn kernels, onion, and bread in a large bowl. Drizzle with vinaigrette; toss well.
SERVING SIZE: 11/3 cups
CALORIES 185; FAT 7.8g (sat 1.2g, mono 5.3g, poly 1.1g); PROTEIN 5g; CARB 27g; FIBER 4g; SUGARS 8g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 245mg; CALC 28mg
Candied Walnut, Pear, And Leafy Green Salad
CANDIED WALNUT, PEAR, AND LEAFY GREEN SALAD
Sugared walnuts give this salad top-notch taste and texture. Make a double batch for a sweet snack or just-because gift.
SERVES 8 • HANDS-ON TIME: 15 MIN. • TOTAL TIME: 15 MIN.
1/3cup sugar
2/3cup chopped walnuts, toasted
Cooking spray
1/2teaspoon kosher salt, divided
2tablespoons white balsamic vinegar
11/2 teaspoons Dijon mustard
3tablespoons extra-virgin olive oil
1tablespoon capers, drained and chopped
4cups torn green leaf lettuce
4cups chopped romaine lettuce
4cups chopped radicchio
1ripe red Anjou pear, thinly sliced
1/4teaspoon freshly ground black pepper
Place sugar in a small heavy saucepan over medium-high heat; cook until sugar dissolves, stirring gently as needed to dissolve sugar evenly (about 1 minute). Continue cooking 1 minute or until golden. (Do not stir.) Remove from heat; carefully stir in nuts to coat evenly. Spread nuts on a baking sheet coated with cooking spray; separate nuts quickly. Sprinkle with 1/4 teaspoon salt. Cool; break into small pieces.
Combine vinegar and mustard, stirring with a whisk. Gradually add oil, stirring constantly with a whisk. Stir in capers.
Combine lettuces and radicchio; top with pear and candied walnuts. Drizzle dressing evenly over salad; sprinkle with remaining 1/4 teaspoon salt and pepper. Toss gently to combine.
SERVING SIZE: about 1 cup
CALORIES 169; FAT 11.6g (sat 1.3g, mono 4.6g, poly 5.2g); PROTEIN 2g; CARB 16g; FIBER 2g; SUGARS 12g (est. added sugars 8g); CHOL 0mg; IRON 1mg; SODIUM 204mg; CALC 32mg
Curried Quinoa Salad With Cucumber-Mint Raita
CURRIED QUINOA SALAD WITH CUCUMBER-MINT RAITA
Full of Indian flavors, this salad features quinoa, a high-protein grain that cooks quickly. Stick with the Madras curry for a nice heat that’s balanced out by the raita, or switch to regular curry powder for something more subtle.
SERVES 6 • HANDS-ON TIME: 12 MIN. • TOTAL TIME: 40 MIN., INCLUDING CHILL TIME
1teaspoon olive oil
2teaspoons Madras curry powder
1garlic clove, crushed
1cup uncooked quinoa
2cups water
1/2 teaspoon kosher salt
1diced peeled ripe mango
1/2cup diced celery
1/4cup thinly sliced green onions
3tablespoons chopped fresh cilantro
3tablespoons currants
1/4cup finely diced peeled English cucumber
2teaspoons chopped fresh mint
1(6-ounce) carton plain low-fat yogurt
1(6-ounce) package fresh baby spinach
Heat a medium saucepan over medium-high heat. Add oil to pan; swirl to coat. Add curry powder and garlic to pan; cook 1 minute, stirring constantly. Add quinoa and 2 cups water; bring to a boil. Cover, reduce heat, and simmer 16 minutes or until tender. Remove from heat; stir in salt. Cool completely.
Add mango and next 4 ingredients (through currants) to cooled quinoa; toss gently.
Combine cucumber, mint, and yogurt in a small bowl; stir well. Place spinach on each of 6 plates; top each serving with quinoa mixture and raita.
SERVING SIZE: about 3/4 cup spinach, 3/4 cup quinoa, and about 2 tablespoons raita
CALORIES 177; FAT 3.4g (sat 0.7g, mono 1.3g, poly 1.2g); PROTEIN 7g; CARB 31g; FIBER 4g; SUGARS 10g (est. added sugars 2g); CHOL 2mg; IRON 3mg; SODIUM 212mg; CALC 111mg
Eat Now & Later
Stuff a warm pita full of this salad for a filling lunch, or line a tortilla with hummus, scoop several spoonfuls on top, and make it a wrap.
Sesame-Carrot Edamame Salad
SESAME-CARROT EDAMAME SALAD
An awesome Asian salad that straddles all seasons, this dish can be made in advance to let the flavors meld. Pair it with stir-fry, Asian pork tacos topped with cabbage slaw, or the Teriyaki Pork Tenderloin Mu Shu Wraps on page 61.
SERVES 4 • HANDS-ON TIME: 5 MIN. • TOTAL TIME: 8 MIN.
8cups water
11/2 cups frozen shelled edamame (green soybeans)
2tablespoons chopped fresh cilantro
11/2 tablespoons rice vinegar
11/2 tablespoons dark sesame oil
1/2teaspoon sesame seeds
1/4teaspoon kosher salt
1cup shredded carrot
1/4cup sliced green onions
Bring 8 cups water to a boil in a saucepan. Add edamame; cook 3 minutes or until tender. Drain.
Combine cilantro, vinegar, sesame oil, sesame seeds, and salt in a medium bowl, stirring with a whisk. Stir in edamame, carrot, and green onions.
SERVING SIZE: 1/2 cup
CALORIES 109; FAT 7.5g (sat 0.8g, mono 2.1g, poly 2.3g); PROTEIN 5g; CARB 7g; FIBER 3g; SUGARS 3g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 143mg; CALC 44mg
Beet Carpaccio Salad
BEET CARPACCIO SALAD
Paper thin-sliced colorful beets are the star ingredient of this salad with arugula, orange sections, feta cheese, and candied almonds.
SERVES 6 • HANDS-ON TIME: 15 MIN. • TOTAL TIME: 15 MIN.
1navel orange
2tablespoons olive oil
11/2 tablespoons rice vinegar
1teaspoon honey
1/2teaspoon Dijon mustard
1/4teaspoon salt
1/8teaspoon freshly ground pepper
6ounces peeled small yellow beets
6ounces peeled small candy cane (Chioggia) beets
1/2cup crumbled feta cheese
1/4cup candied almond pieces
3cups arugula
Grate rind from orange to measure 1/2 teaspoon; place in a small bowl. Peel and section orange over another bowl; squeeze membranes to extract juice. Reserve 1 tablespoon juice; add to orange rind. Coarsely chop orange sections to measure 1/2 cup; set aside. Add oil and next 5 ingredients (through pepper) to orange rind mixture, stirring with a whisk.
Thinly slice beets to measure 1 cup each using a mandoline. Combine yellow beets and 2 tablespoons vinaigrette in a medium bowl; toss well. Layer yellow beet slices on a platter. Combine candy cane beet slices and 2 tablespoons vinaigrette in same medium bowl; toss well. Layer candy cane beet slices on top of yellow beet slices.
Top beet slices with reserved 1/2 cup chopped orange sections. Sprinkle with feta cheese and almond pieces.
Combine arugula and remaining 1 tablespoon vinaigrette in a medium bowl; toss gently. Top salad with arugula.
SERVING SIZE: 1/6th of salad
CALORIES 135; FAT 9.5g (sat 2.7g, mono 5.3g, poly 1.2g); PROTEIN 4g; CARB 10g; FIBER 2g; SUGARS 7g (est. added sugars 1g); CHOL 11mg; IRON 1mg; SODIUM 274mg; CALC 106mg
Brown Rice And Quinoa Tex-Mex Salad
BROWN RICE AND QUINOA TEX-MEX SALAD
This hearty, whole grain–filled salad is delicious for dinner and even better at lunch the next day. Allowing the beans and grains to marinate overnight makes it even more flavorful. But keep your greens and your bean-and-grain mixture separate so the greens stay fresh and crunchy.
SERVES 4 • HANDS-ON TIME: 15 MIN. • TOTAL TIME: 25 MIN.
1(8.5-ounce) package ready-to-heat quinoa and brown rice pilaf with garlic
1/3cup refrigerated lemon vinaigrette
2tablespoons finely chopped green onions
1tablespoon fresh lime juice
1tablespoon ground cumin
2cups grape tomato, halved
1cup fresh corn kernels
1/2cup chopped fresh cilantro
1/4cup chopped red onion
1(15-ounce) can unsalted black beans, rinsed and drained
1(15-ounce) can reduced-sodium Great Northern beans, rinsed and drained
10cups chopped romaine lettuce
6tablespoons unsalted pumpkinseed kernels, toasted
Prepare pilaf according to package directions. Spread on a large plate; cool 5 minutes.
Combine vinaigrette and next 3 ingredients (through cumin) in a small bowl, stirring with a whisk. Place pilaf, grape tomato halves, and next 5 ingredients (through Great Northern beans) in a large bowl; drizzle with vinaigrette, and toss well. Let stand 10 minutes.
Divide lettuce evenly among 6 bowls; top evenly with bean salad and pumpkinseed kernels.
SERVING SIZE: 12/3 cups romaine, 11/4 cups bean salad, and 1 tablespoon pumpkinseed kernels
CALORIES 457; FAT 14.9g (sat 2.1g, mono 1.9g, poly 2.7g); PROTEIN 19g; CARB 66g; FIBER 14g; SUGARS 10g (est. added sugars 0g); CHOL 0mg; IRON 12mg; SODIUM 430mg; CALC 140mg
Eat Now & Later
From salad to burrito in seconds: Fill an oversized tortilla with the mixture, add 1/2 cup rotisserie chicken, wrap, heat, and eat.
Crunchy Autumn Salad
CRUNCHY AUTUMN SALAD
Sliced Brussels sprouts add crunch to this salad, with a hint of sweetness from fresh apple and dried cranberries. Serve it alongside short ribs braised with onion, carrot, and celery, and a cold beer.
SERVES 7 • HANDS-ON TIME: 7 MIN. • TOTAL TIME: 7 MIN.
3cups thinly sliced Brussels sprouts
3cups bagged prewashed baby kale
2cups bagged broccoli coleslaw
13/4 cups (1/2-inch) diced Fuji or Granny Smith apple
1/3cup sweetened dried cranberries
3tablespoons unsalted pumpkinseed kernels, toasted
1/2cup fat-free poppy seed dressing
2tablespoons fresh lemon juice
1/8teaspoon salt
1/8teaspoon freshly ground black pepper
Combine first 6 ingredients in a large bowl. Combine poppy seed dressing and lemon juice in a small bowl, stirring with a whisk. Add to salad; toss to coat. Sprinkle with salt and pepper; toss well.
SERVING SIZE: 11/2 cups
CALORIES 109; FAT 1.9g (sat 0.3g, mono 0.5g, poly 0.8g); PROTEIN 3g; CARB 22g; FIBER 4g; SUGARS 11g (est. added sugars 2g); CHOL 0mg; IRON 1mg; SODIUM 144mg; CALC 45mg
Steak, Pear, And Watercress Salad
STEAK, PEAR, AND WATERCRESS SALAD
This flavorful salad puts protein, vegetables, and fruit on one plate. Switch it up and grill the steaks, or pan-cook them for a quick weeknight meal.
SERVES 4 • HANDS-ON TIME: 13 MIN. • TOTAL TIME: 18 MIN.
21/2 tablespoons extra-virgin olive oil, divided
1(12-ounce) flank steak, trimmed
3/4teaspoon salt, divided
1/2teaspoon freshly ground black pepper
2tablespoons sherry vinegar
1small shallot, chopped
2(4-ounce) packages watercress
1/2cup thinly sliced red onion
1peeled ripe pear, thinly sliced
2tablespoons crumbled blue cheese
Heat a large skillet over medium-high heat. Add 11/2 teaspoons oil to pan; swirl to coat. Sprinkle steak with 1/2 teaspoon salt and pepper. Add steak to pan; cook 4 minutes on each side or until desired degree of doneness. Place steak on a cutting board; let stand 5 minutes. Cut across grain into thin slices.
Place remaining 2 tablespoons oil, remaining 1/4 teaspoon salt, vinegar, and shallot in a mini food processor; pulse until mixture is almost smooth.
Arrange one-fourth of watercress on each of 4 plates. Top watercress evenly with onion and pear; sprinkle with cheese. Divide steak evenly among salads; drizzle vinaigrette over each serving.
SERVING SIZE: 11/2 cups
CALORIES 255; FAT 14.4g (sat 3.7g, mono 8.2g, poly 1.1g); PROTEIN 21g; CARB 10g; FIBER 2g; SUGARS 5g (est. added sugars 0g); CHOL 56mg; IRON 2mg; SODIUM 573mg; CALC 119mg
Roasted Fennel–Citrus Salad
ROASTED FENNEL–CITRUS SALAD
“Winter salad” is not an oxymoron. Roasting the fennel here coaxes out its natural sweetness, which works well with the citrus and pistachios. Who says all the good stuff is gone when it’s cold outside?
SERVES 6 • HANDS-ON TIME: 25 MIN. • TOTAL TIME: 25 MIN.
2cups thinly sliced fennel bulb (about 1 medium bulb)
1cup thinly vertically sliced red onion
Cooking spray
1/4teaspoon kosher salt
1/8teaspoon freshly ground black pepper
11/2 tablespoons olive oil
1tablespoon white balsamic vinegar
1/4teaspoon grated orange rind
1cup orange sections (3 medium oranges)
1/4cup chopped pistachios
1ounce fresh pecorino Romano cheese, shaved (about 1/4 cup)
Preheat oven to 400°F.
Place fennel and red onion on a rimmed baking sheet lightly coated with cooking spray. Coat vegetables with cooking spray. Sprinkle with salt and pepper. Bake at 400°F for 15 minutes or until fennel and onion are tender and golden. Cool slightly.
Combine olive oil, vinegar, and orange rind in a small bowl, stirring with a whisk.
Arrange orange sections, fennel, and red onion on a serving platter. Drizzle with vinaigrette. Sprinkle with pistachios and cheese.
SERVING SIZE: 1/6th of salad
CALORIES 112; FAT 7.5g (sat 1.7g, mono 4.3g, poly 1.2g); PROTEIN 3g; CARB 9g; FIBER 2g; SUGARS 5g (est. added sugars 0g); CHOL 5mg; IRON 0mg; SODIUM 211mg; CALC 74mg
Crab And Heirloom Tomato Salad
CRAB AND HEIRLOOM TOMATO SALAD
This is the textbook definition of easy entertaining. In less than 15 minutes, you can create a salad full of crabmeat, cilantro, bell peppers, and jalapeño perfectly paired with fresh tomatoes. Though it’s tempting to make this recipe your year-round go-to, file it away for summer when tomatoes are at their peak.
SERVES 4 • HANDS-ON TIME: 14 MIN. • TOTAL TIME: 14 MIN.
1/3cup cilantro leaves
4mini sweet bell peppers, thinly diagonally sliced
1large shallot, thinly sliced
1jalapeño pepper, thinly diagonally sliced
12ounces jumbo lump crabmeat, shell pieces removed
21/2 tablespoons canola mayonnaise
1teaspoon grated lime rind
1tablespoon fresh lime juice
2pounds heirloom tomatoes, sliced
11/2 tablespoons extra-virgin olive oil
1/4teaspoon kosher salt
1/4teaspoon freshly ground black pepper
1/4cup small basil leaves
Combine first 5 ingredients in a large bowl. Combine mayonnaise, rind, and juice in a small bowl, stirring with a whisk. Add mayonnaise mixture to crab mixture; toss gently to coat. Arrange tomatoes on a serving platter; drizzle with oil. Sprinkle tomatoes with salt and pepper. Mound crab mixture over tomatoes. Sprinkle with basil leaves.
SERVING SIZE: about 1 cup tomato and 3/4 cup crab mixture
CALORIES 200; FAT 8.6g (sat 1g, mono 5.3g, poly 1.9g); PROTEIN 18g; CARB 13g; FIBER 4g; SUGARS 8g (est. added sugars 0g); CHOL 83mg; IRON 1mg; SODIUM 536mg; CALC 109mg
Simple Avocado Salad
SIMPLE AVOCADO SALAD
Often called “nature’s mayonnaise,” avocado adds creaminess without any cream or cheese. Serve this salad as a light complement to burritos, enchiladas, or fajitas in place of guacamole.
SERVES 4 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 10 MIN.
2tablespoons chopped red onion
11/2 tablespoons fresh lime juice
11/2 tablespoons extra-virgin olive oil
1large diced peeled ripe avocado
4cups baby arugula
1/4teaspoon salt
1/4teaspoon freshly ground black pepper
Combine onion, lime juice, and olive oil in a small bowl, stirring with a whisk. Add avocado; toss gently to combine. Divide arugula among 4 salad plates; top evenly with avocado mixture. Sprinkle evenly with salt and pepper.
SERVING SIZE: 11/2 cups
CALORIES 134; FAT 12.6g (sat 1.8g, mono 8.6g, poly 1.5g); PROTEIN 2g; CARB 6g; FIBER 4g; SUGARS 1g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 155mg; CALC 41mg
Savvy Shortcuts
Remove the avocado pit like a pro: Cut the avocado in half, and twist the two sides apart. Hold the side with the pit in one hand, and with one gentle motion, bury the knife in the pit with the other. Give the knife a little twist, and the pit will pop right out.
Smoked Salmon And Wheat Berry Salad
SMOKED SALMON AND WHEAT BERRY SALAD
Inspired by the lox bagel, this whole-grain salad is brimming with capers, red onion, dill, and cold-smoked salmon. Wheat berries are the wheat grain stripped of its outer hull—they can take nearly an hour to cook, so make a big batch and refrigerate what you don’t need for another recipe later in the week.
SERVES 4 • HANDS-ON TIME: 13 MIN. • TOTAL TIME: 13 MIN.
3tablespoons water
2tablespoons capers, drained
2tablespoons plain 2% reduced-fat Greek yogurt
2tablespoons cider vinegar
1teaspoon Dijon mustard
3/4teaspoon freshly ground black pepper
1/2teaspoon sugar
3ounces 1/3-less-fat cream cheese
2cups cooked wheat berries
11/2 cups thinly sliced English cucumber
3/4cup thinly vertically sliced red onion
1/3cup fresh dill
31/2 ounces cold-smoked salmon, cut into thin strips, divided
4cups baby spinach leaves
Combine first 8 ingredients in a bowl, stirring well with a whisk. Stir in wheat berries, cucumber, onion, dill, and 11/2 ounces salmon; toss to coat. Place spinach in each of 4 bowls; top each serving with wheat berry mixture and remaining salmon.
SERVING SIZE: 1 cup spinach, 1 cup wheat berry mixture, and 1/2 ounce salmon
CALORIES 275; FAT 7.1g (sat 3g, mono 1.3g, poly 0.6g); PROTEIN 15g; CARB 41g; FIBER 7g; SUGARS 4g (est. added sugars 1g); CHOL 29mg; IRON 1mg; SODIUM 581mg; CALC 87mg
Eat Now & Later
Dip for lunch? Why not? Scoop up the salmon–wheat berry mixture with baked bagel chips.
Roasted Tomato, Haricots Verts, And Olive Salad
ROASTED TOMATO, HARICOTS VERTS, AND OLIVE SALAD
Full of Mediterranean flavors, this salad gets its slight sweetness from caramelized vegetables. Serve it as a side or with seared tuna and steamed new potatoes for a full meal.
SERVES 6 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 22 MIN.
2(8-ounce) packages haricots verts (French green beans)
2tablespoons olive oil, divided
1/4teaspoon kosher salt
1/4teaspoon freshly ground black pepper, divided
2cups grape tomatoes
2small shallots, thinly sliced
Cooking spray
1/3cup pitted kalamata olives, halved
1tablespoon white balsamic vinegar
Preheat oven to 425°F.
Place a large rimmed baking sheet in preheated oven for 5 minutes.
Combine beans, 1 tablespoon olive oil, salt, and 1/8 teaspoon pepper in a large bowl, tossing to coat. Spread beans in a single layer on preheated baking sheet. Bake at 425°F for 12 minutes or until tender.
While beans cook, place tomatoes on 1 side of a parchment paper–lined rimmed baking sheet. Place shallots on opposite side of baking sheet. Lightly coat vegetables with cooking spray; sprinkle with remaining 1/8 teaspoon pepper.
Place baking sheet on same rack in oven as beans, and bake at 425°F for 12 minutes or until tomatoes pop and shallots are golden.
Combine olives, beans, tomatoes, and shallots in a large bowl. Drizzle with remaining 1 tablespoon olive oil and balsamic vinegar; toss well. Serve warm or chilled.
SERVING SIZE: 1 cup salad
CALORIES 113; FAT 7g (sat 0.9g, mono 5.1g, poly 0.8g); PROTEIN 3g; CARB 11g; FIBER 3g; SUGARS 5g (est. added sugars 0g); CHOL 0mg; IRON 5mg; SODIUM 211mg; CALC 42mg
Eat Now & Later
Use your noodles: A small bowl of penne or rotini turns this salad into a perfect lunch portion of pasta salad. Sprinkle with Parmesan, and enjoy it hot or cold.
Mediterranean Chickpea Salad
MEDITERRANEAN CHICKPEA SALAD
This summertime salad is full of bold flavors and colors. Garnish with baked pita chips, or crush them up for extra texture.
SERVES 4 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 10 MIN.
3tablespoons fresh lemon juice
3tablespoons olive oil
1/2teaspoon Dijon mustard
1/2teaspoon honey
1/4teaspoon grated lemon rind
1/4teaspoon salt
1/8teaspoon freshly ground black pepper
4cups bagged baby spinach blend with radicchio, coarsely chopped
1cup grape tomatoes, halved
2ounces crumbled feta cheese (about 1/2 cup)
1/3cup finely chopped red onion
1/4cup fresh flat-leaf parsley
2(151/2-ounce) cans lower-sodium chickpeas (garbanzo beans), rinsed and drained
Combine first 7 ingredients in a large bowl, stirring with a whisk. Add greens and remaining ingredients; toss well.
SERVING SIZE: 12/3 cups salad
CALORIES 300; FAT 17.1g (sat 4.5g, mono 8.9g, poly 2.5g); PROTEIN 11g; CARB 28g; FIBER 8g; SUGARS 8g (est. added sugars 1g); CHOL 17mg; IRON 6mg; SODIUM 467mg; CALC 188mg
Savvy Shortcuts
Find a fresh, healthy citrus vinaigrette at the store and shave a few minutes off the prep time. Look for one that has about 170 calories or less and no more than 2g saturated fat and 200mg of sodium per serving (generally 2 tablespoons).