Salads
Candied Balsamic Tomatoes and Mozzarella Salad
Chickpea, Feta, and Orzo Salad
Crab Salad with Buttermilk Dressing
Grilled Shrimp with Fennel-Orange Salad
Grilled Pork Tenderloin Salad with Maple-Bacon Vinaigrette
Curried Chicken and Broccoli Salad
Chicken Edamame Salad with Wasabi Vinaigrette
Blueberry Spinach Salad with Grilled Chicken
Candied Balsamic Tomatoes and Mozzarella Salad
Succulent grape tomatoes are kissed with sugar, splashed with tangy balsamic vinegar, and finished with mozzarella and fresh basil. Try any combination of colorful tomatoes when they’re in season.
Prep: 4 minutes • Cook: 8 minutes
Cooking spray
4 cups grape tomatoes
1 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon balsamic vinegar
4 ounces fresh mozzarella cheese, drained and cut into small pieces
1/4 cup small fresh basil leaves, torn
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add tomatoes to pan; cook 5 minutes or until tomatoes release juices. Sprinkle with sugar, salt, and pepper; cook 2 minutes. Drizzle with vinegar; cook 30 seconds or just until vinegar evaporates.
2. Transfer tomato mixture to a serving bowl. Add mozzarella and basil; toss. Yield: 2 servings (serving size: about 11/3 cups).
CALORIES 233; FAT 12.2g (sat 8.1g, mono 3.5g, poly 0.6g); PROTEIN 12.3g; CARB 17.1g; FIBER 4.3g; CHOL 45mg; IRON 0.6mg; SODIUM 388mg; CALC 384mg
serve with
Garlic-Pepper Toasts
Prep: 1 minute • Cook: 5 minutes
1 large garlic clove, halved
4 (1-ounce) slices ciabatta bread
Olive oil–flavored cooking spray
1/4 teaspoon crushed red pepper
1. Preheat oven to 450°.
2. Rub cut sides of garlic over 1 side of each bread slice. Place bread on a baking sheet. Coat bread with cooking spray; sprinkle evenly with pepper. Bake at 450° for 5 minutes or until toasted. Yield: 2 servings (serving size: 2 toasts).
CALORIES 166; FAT 2.9g (sat 0.3g, mono 2.2g, poly 0.4g); PROTEIN 5.1g; CARB 31.5g; FIBER 1.1g; CHOL 0mg; IRON 1.8mg; SODIUM 388mg; CALC 3mg
Mediterranean Pasta Salad
Who would guess that this hearty Provençal-inspired pasta salad has less than 15 grams of fat per serving? It’s studded with sun-dried tomatoes and drizzled with a tapenade-spiked vinaigrette.
Prep: 6 minutes • Cook: 10 minutes
8 ounces uncooked multigrain farfalle (bow tie pasta; such as Barilla Plus)
Olive-Parmesan Vinaigrette
1 cup chopped zucchini (about 1 medium)
1/2 cup julienne-cut sun-dried tomatoes, packed without oil
Fresh basil leaves (optional)
1. Cook pasta according to package directions, omitting salt and fat. While pasta cooks, prepare Olive-Parmesan Vinaigrette. Add zucchini to pasta during the last 1 to 2 minutes of cook time. Drain. Rinse pasta mixture under cold water; drain and place in a large bowl. Add tomatoes; drizzle with Olive-Parmesan Vinaigrette, tossing to coat. Garnish with basil, if desired, and serve immediately. Yield: 6 servings (serving size: 1 cup).
CALORIES 247; FAT 8.1g (sat 1.7g, mono 4.5g, poly 1.7g); PROTEIN 10.4g; CARB 33.1g; FIBER 5.1g; CHOL 3mg; IRON 2.7mg; SODIUM 245mg; CALC 100mg
Olive-Parmesan Vinaigrette
Prep: 4 minutes
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/4 cup red wine vinegar
1/4 cup olive tapenade
1 tablespoon extra-virgin olive oil
1 teaspoon Dijon mustard
1/4 teaspoon freshly ground black pepper
1. Place all ingredients in a blender; process until smooth. Cover and refrigerate until ready to serve. Yield: 6 servings (serving size: 2 tablespoons).
CALORIES 73; FAT 6.7g (sat 1.7g, mono 4.1g, poly 0.8g); PROTEIN 2.7g; CARB 0.9g; FIBER 0.7g; CHOL 3mg; IRON 0.5mg; SODIUM 204mg; CALC 81mg
Antipasto Salad
Here’s a make-ahead salad that just got eveneasier. Just toss together all the ingredients and serve. Or toss it, chill it, and relax. The longer it chills, the better it tastes.
Prep: 3 minutes • Cook: 12 minutes
1 (9-ounce) package fresh light 4-cheese ravioli
1/2 cup fat-free balsamic vinaigrette
1/4 cup sliced ripe olives
1/4 cup fresh basil leaves
2 tablespoons chopped drained oil-packed sun-dried tomato halves
1 (14-ounce) can quartered artichoke hearts, drained
Freshly ground black pepper (optional)
1. Cook pasta according to package directions, omitting salt and fat; drain.
2. Combine cooked pasta, vinaigrette, and remaining ingredients in a large bowl. Garnish with black pepper, if desired. Serve immediately. Yield: 4 servings (serving size: 11/4 cups).
CALORIES 232; FAT 4.3g (sat 1.6g, mono 1.9g, poly 0.8g); PROTEIN 10.5g; CARB 38.7g; FIBER 2.8g; CHOL 25mg; IRON 2.3mg; SODIUM 871mg; CALC 86mg
fix it faster
Slicing fresh olives can be a little time-consuming. To make this recipe even faster, consider purchasing canned sliced olives instead.
Chickpea, Feta, and Orzo Salad
This Mediterranean-style salad combines the chewy texture of chickpeas with the tangy flavor of feta. Chopped tomato adds a pop of color.
Prep: 7 minutes • Cook: 10 minutes
1 cup uncooked orzo (rice-shaped pasta)
Cucumber-Thyme Relish
1 cup refrigerated prechopped tomato
1 (16-ounce) can chickpeas (garbanzo beans), rinsed and drained
1/4 teaspoon salt
1/3 cup (1.3 ounces) crumbled feta cheese with basil and sun-dried tomatoes
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. Yield: 4 servings (serving size: 11/2 cups).
CALORIES 294; FAT 7.7g (sat 1.6g, mono 4.2g, poly 1.9g); PROTEIN 10.6g; CARB 46.6g; FIBER 5.3g; CHOL 7mg; IRON 1.3mg; SODIUM 488mg; CALC 60mg
Cucumber-Thyme Relish
Prep: 4 minutes
11/2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1/2 cup chopped English cucumber
2 tablespoons finely chopped red onion
1 tablespoon fresh thyme leaves
1/4 teaspoon salt
1/4 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. Yield: 2/3 cup (serving size: about 3 tablespoons).
CALORIES 37; FAT 3.5g (sat 0.5g, mono 2.5g, poly 0.5g); PROTEIN 0.2g; CARB 1.6g; FIBER 0.3g; CHOL 0mg; IRON 0.2mg; SODIUM 146mg; CALC 7mg
ingredient spotlight
Orzo is a tiny rice-shaped pasta. It is perfect in soups and salads and cooks in a flash. It is available in both short, plump “grains” and long, thin “grains.”
Tuna–Pita Chip Panzanella
10-minute
We borrowed the idea of the traditional Italian bread salad and substituted pita chips for this salad. It’s best tossed and eaten right away to enjoy the crunch.
Prep: 4 minutes
3 cups plain pita chips, coarsely broken
11/2 cups chopped cucumber (about 1 large)
1/2 cup chopped red onion (about 1 small)
1/4 cup pitted kalamata olives, coarsely chopped
1 (12-ounce) can albacore tuna in water, drained and flaked into large chunks
1/4 cup light balsamic vinaigrette (such as Kraft)
1/4 cup torn fresh mint leaves
1/4 teaspoon freshly ground black pepper
1. Combine first 5 ingredients in a bowl; toss gently. Drizzle with vinaigrette; toss. Sprinkle with mint leaves and pepper; toss well. Serve immediately. Yield: 6 servings (serving size: 11/2 cups).
CALORIES 165; FAT 5.8g (sat 0.5g, mono 4g, poly 1.2g); PROTEIN 11.9g; CARB 16.8g; FIBER 1.9g; CHOL 16mg; IRON 0.4mg; SODIUM 475mg; CALC 14mg
serve with
Salt and Pepper Tomatoes
Prep: 3 minutes
2 medium-sized red tomatoes, each cut into 5 slices (about 3/4 pound)
2 medium-sized yellow tomatoes, each cut into 4 slices (about 9 ounces)
1/4 cup (1 ounce) crumbled reduced-fat feta cheese
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1. Alternately overlap tomato slices on a platter; sprinkle with cheese, pepper, and salt. Cover and chill until ready to serve. Yield: 6 servings (serving size: 3 tomato slices and 2 teaspoons cheese).
CALORIES 30; FAT 0.9g (sat 0.5g, mono 0.2g, poly 0.1g); PROTEIN 2.1g; CARB 4.3g; FIBER 1.2g; CHOL 1mg; IRON 0.5mg; SODIUM 133mg; CALC 24mg
Panzanella is an Italian bread salad that’s popular in the summer months. Traditionally, the recipe calls for soaking densely textured, day-old bread in water and then squeezing it out, giving it the name of “leftover salad.” Swap out the pita chips for 3 cups of cubed Italian loaf bread for a more authentic dish.
Crab Salad with Buttermilk Dressing
4-ingredient — 10-minute
No need to proceed with caution for this creamy seafood salad because low-fat buttermilk provides the creaminess. Lemon zest adds plenty of zing.
Prep: 7 minutes
Buttermilk Dressing
1 pound jumbo lump crabmeat, drained and shell pieces removed
4 large Bibb lettuce leaves
2 cups multicolored cherry tomatoes (about 12 ounces), quartered
1. Prepare Buttermilk Dressing.
2. Combine crabmeat and dressing; toss well. Place a lettuce leaf on each of 4 plates. Spoon about 2/3 cup crab salad on each lettuce leaf; sprinkle 1/2 cup tomatoes over each salad. Yield: 4 servings (serving size: 1 salad).
CALORIES 129; FAT 3.6g (sat 1.5g, mono 0.9g, poly 1.1g); PROTEIN 18.7g; CARB 7.3g; FIBER 1.1g; CHOL 108mg; IRON 1.4mg; SODIUM 498mg; CALC 90mg
Buttermilk Dressing
Prep: 4 minutes
1/2 cup low-fat buttermilk
1/4 cup light sour cream
2 teaspoons grated lemon rind
1 teaspoon chopped fresh dill
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1. Combine all ingredients in a small bowl, stirring with a whisk. Yield: 4 servings (serving size: 3 tablespoons).
CALORIES 31; FAT 1.3g (sat 0.9g, mono 0.2g, poly 0.1g); PROTEIN 1.6g; CARB 3.7g; FIBER 0.1g; CHOL 6mg; IRON 0mg; SODIUM 120mg; CALC 38mg
Change out the flavor of the dressing with a quick switch of mint for the dill. One teaspoon of mint brings out the citrusy, zesty flavor of this seafood specialty.
Grilled Shrimp with Fennel-Orange Salad
The shrimp and salad are delicious enough to serve alone, but who wants a one-dimensional salad? We’ve combined them and added a final sprinkle of Parmigiano-Reggiano cheese shards.
Prep: 13 minutes • Cook: 5 minutes
Fennel-Orange Salad
1 tablespoon brown sugar
1 tablespoon olive oil
1/4 teaspoon freshly ground black pepper
1/8 teaspoon kosher salt
11/2 pounds peeled and deveined large shrimp
Cooking spray
Parmigiano-Reggiano cheese shards (optional)
1. Preheat grill.
2. Prepare Fennel-Orange Salad. Place reserved 3 tablespoons juice from sectioning oranges in a medium bowl. Stir in brown sugar and next 3 ingredients; add shrimp, tossing well to coat.
3. Remove shrimp from orange juice mixture, and place in a grill topper coated with cooking spray. Place topper on grill rack. Grill 5 minutes or until shrimp reach desired degree of doneness, turning once with a spatula. Serve grilled shrimp over Fennel-Orange Salad. Garnish with cheese shards, if desired. Yield: 4 servings (serving size: 11/2 cups salad and 7 to 8 shrimp).
CALORIES 363; FAT 13g (sat 2.1g, mono 8.2g, poly 2.5g); PROTEIN 37g; CARB 25g; FIBER 5.6g; CHOL 259mg; IRON 5.3mg; SODIUM 677mg; CALC 188mg
Fennel-Orange Salad
Prep: 7 minutes
2 navel oranges
2 tablespoons white wine vinegar
1 tablespoon olive oil
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
2 medium fennel bulbs, thinly sliced
1/2 cup sliced red onion
1/3 cup pitted kalamata olives, halved
Fennel fronds (optional)
1. Peel and section oranges over a large bowl; squeeze membranes to extract juice. If preparing Grilled Shrimp (above), reserve 3 tablespoons juice. Gently stir vinegar and next 3 ingredients into orange sections and remaining juice in bowl. Add fennel, onion, and olives; toss gently. Garnish with fennel fronds, if desired. Yield: 4 servings (serving size: 11/2 cups).
CALORIES 140; FAT 6.7g (sat 0.8g, mono 5g, poly 0.7g); PROTEIN 2.5g; CARB 20g; FIBER 5.6g; CHOL 0mg; IRON 1.1mg; SODIUM 365mg; CALC 96mg
fix it faster
An indoor grill or the broiler is a quick-prep option to grilling outdoors.
Greek Shrimp Salad
The Greek Feta Dressing for this shrimp salad does double duty as both a dressing and a quick-soak marinade.
Prep: 6 minutes • Cook: 6 minutes
Greek Feta Dressing, divided
1 pound peeled and deveined medium shrimp
8 cups coarsely chopped romaine lettuce
11/2 cups halved cherry tomatoes
1 cup chopped English cucumber
1. Prepare Greek Feta Dressing. Combine shrimp and 1/4 cup Greek Feta Dressing in a bowl. Heat a large nonstick skillet over medium-high heat. Add shrimp mixture; cook, stirring often, 5 minutes or until desired degree of doneness.
2. While shrimp cooks, place 2 cups lettuce on each of 4 plates; top evenly with tomato and cucumber.
3. Spoon shrimp mixture evenly over salads, and drizzle with remaining dressing. Serve immediately. Yield: 4 servings (serving size: 2 cups lettuce, 6 tablespoons tomato, 1/4 cup cucumber, 2/3 cup shrimp mixture, and 3 tablespoons dressing).
CALORIES 288; FAT 16.1g (sat 4.2g, mono 8.8g, poly 2.9g); PROTEIN 27.1g; CARB 8.7g; FIBER 3.2g; CHOL 185mg; IRON 4.4mg; SODIUM 634mg; CALC 175mg
Greek Feta Dressing
Prep: 3 minutes
1/2 cup (2 ounces) finely crumbled feta cheese
1/2 cup red wine vinegar
2 tablespoons salt-free dried herb–Greek seasoning (such as McCormick)
3 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1. Combine all ingredients in a small bowl, stirring with a whisk. Yield: 5 servings (serving size: 3 tablespoons).
CALORIES 107; FAT 10.8g (sat 2.9g, mono 6.6g, poly 1.3g); PROTEIN 1.6g; CARB 0.5g; FIBER 0g; CHOL 10mg; IRON 0.2mg; SODIUM 361mg; CALC 58mg
Don’t have shrimp? Make an easy sub with chicken tenderloins cut into 1-inch pieces. The pluses: price, availability, and ease of preparation.
Tropical Shrimp Salad
4-ingredient — 10-minute
A stress-free shrimp dinner? Definitely. In under 10 minutes? You bet. Just reach for cooked shrimp, and dress, toss, and enjoy!
Prep: 7 minutes
Spicy Ginger Dressing
11/2 pounds large shrimp, cooked, peeled, and coarsely chopped
11/4 cups coarsely chopped fresh pineapple
1/3 cup sliced radishes (about 5 medium radishes)
Bibb lettuce leaves (optional)
1. Prepare Spicy Ginger Dressing in a large bowl. Add shrimp, pineapple, and radishes; toss well. Drizzle with dressing, and toss well. Serve shrimp salad on Bibb lettuce leaves, if desired. Yield: 4 servings (serving size: 1 cup).
CALORIES 248; FAT 5g (sat 0.8g, mono 1.2g, poly 3g); PROTEIN 34.9g; CARB 14.7g; FIBER 1.2g; CHOL 259mg; IRON 4.7mg; SODIUM 665mg; CALC 102mg
Spicy Ginger Dressing
Prep: 2 minutes
1/2 cup light sesame-ginger dressing (such as Newman’s Own)
1/4 cup chopped green onions
1 tablespoon fresh lime juice
1 tablespoon chili garlic sauce (such as Hokan)
1. Combine all ingredients. Cover and chill until ready to serve. Yield: 4 servings (serving size: 3 tablespoons).
CALORIES 44; FAT 2g (sat 0g, mono 0.5g, poly 1.5g); PROTEIN 0g; CARB 6.8g; FIBER 0.4g; CHOL 0mg; IRON 0.5mg; SODIUM 410mg; CALC 6mg
Chipotle Taco Salad
10-minute
Smoky chipotle salsa replaces sodium-laden taco seasoning mix to flavor the meat in this popular Mexican salad. And it’s ready in less than 15 minutes. Let the fiesta begin!
Prep: 3 minutes • Cook: 7 minutes
1 pound ground sirloin
1 cup chipotle salsa (such as Muir Glen), divided
2 tablespoons water
1/4 teaspoon salt
6 cups shredded iceberg lettuce
4 cups baked tortilla chips (such as Guiltless Gourmet)
1 cup chopped tomato
1/2 cup light sour cream
1/4 cup sliced green onions (about 2 onions)
1 cup (4 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese
1. Cook beef in a large nonstick skillet over medium heat until browned; stir to crumble. Stir in 1/2 cup salsa, 2 tablespoons water, and salt; cook 1 minute.
2. Arrange 11/2 cups lettuce on each of 4 plates; top each serving with 1 cup tortilla chips, 1/4 cup tomato, 2/3 cup meat mixture, 2 tablespoons sour cream, 2 tablespoons salsa, 1 tablespoon green onions, and 1/4 cup cheese. Yield: 4 servings (serving size: 1 salad).
CALORIES 400; FAT 14.8g (sat 7.3g, mono 5.4g, poly 2.1g); PROTEIN 34.3g; CARB 32g; FIBER 3.8g; CHOL 80mg; IRON 3.1mg; SODIUM 989mg; CALC 227mg
serve with
Watermelon-Limeade Sparkler
Prep: 4 minutes
2 cups cubed watermelon
2 cups lime-flavored sparkling water
1/4 cup frozen limeade concentrate, thawed
Crushed ice
4 lime wedges
1. Place watermelon in a food processor; process until smooth. Pour into a large pitcher. Add 2 cups sparkling water and limeade concentrate, stirring until concentrate dissolves. Serve over crushed ice with lime wedges. Yield: 4 servings (serving size: 1 cup sparkler and 1 lime wedge).
CALORIES 73; FAT 0.1g (sat 0g, mono 0.03g, poly 0.04g); PROTEIN 0.5g; CARB 18.9g; FIBER 0.8g; CHOL 0mg; IRON 0.2mg; SODIUM 6mg; CALC 24mg
“Black and Blue” Steak Salad
Order a “Pittsburgh Rare, black and blue” in an upscale steakhouse, and you’ll get a steak charred on the outside and rare on the inside. Our “black and blue” salad is a variation on the theme. Here, flank steak, grilled medium-rare so it’s tender and juicy, is teamed with blue cheese, an excellent companion to this flavorful beefy salad.
Prep: 4 minutes • Cook: 12 minutes • Other: 8 hours and 5 minutes
2 teaspoons olive oil
11/2 teaspoons 25%-less-sodium Montreal steak seasoning (such as McCormick)
1 (3/4-pound) flank steak, trimmed
Cooking spray
1 (6.5-ounce) package sweet butter lettuce blend salad greens (such as Fresh Express)
1/3 cup extra-virgin olive oil vinaigrette (such as Bolthouse Farms Classic Balsamic)
3/4 cup (3 ounces) crumbled blue cheese
1. Rub oil and sprinkle steak seasoning on both sides of steak. Place steak in a large heavy-duty zip-top plastic bag; seal bag. Marinate in refrigerator 8 hours.
2. Preheat grill.
3. Remove steak from bag. Place steak on grill rack coated with cooking spray. Grill 6 to 8 minutes on each side or until desired degree of doneness. Remove steak from grill; cover and let stand 5 minutes. Cut steak diagonally across grain into thin slices.
4. Combine salad greens and vinaigrette in a large bowl, tossing gently to coat. Divide salad evenly among 4 plates. Arrange steak evenly over salads; sprinkle evenly with blue cheese. Yield: 4 servings (serving size: 3 ounces steak, 11/4 cups salad, and 3 tablespoons cheese).
CALORIES 240; FAT 12.7g (sat 6.4g, mono 5.3g, poly 1g); PROTEIN 23.4g; CARB 5.5g; FIBER 0.5g; CHOL 45mg; IRON 2mg; SODIUM 644mg; CALC 146mg
serve with
Balsamic Berries Romanoff
Prep: 3 minutes
1 cup quartered small strawberries
1 cup blueberries
1 cup raspberries
1 tablespoon bottled balsamic glaze
1/4 cup light sour cream
1. Combine first 4 ingredients in a medium bowl; let stand 5 minutes. Spoon berry mixture evenly into 4 small bowls. Top evenly with sour cream. Yield: 4 servings (serving size: 3/4 cup berry mixture and 1 tablespoon sour cream).
CALORIES 75; FAT 1.5g (sat 0.8g, mono 0.3g, poly 0.3g); PROTEIN 1.4g; CARB 16g; FIBER 3.7g; CHOL 5mg; IRON 0.5mg; SODIUM 19mg; CALC 17mg
Grilled Pork Tenderloin Salad with Maple-Bacon Vinaigrette
4-ingredient
Enjoy the seasonal splendor of peaches in a new way. They make the crossover from cobbler to the grill and stand next to pork tenderloin atop a flourish of baby greens drizzled with a sweet-smoky vinaigrette.
Prep: 16 minutes • Cook: 20 minutes • Other: 10 minutes
Maple-Bacon Vinaigrette
1 (1-pound) pork tenderloin, trimmed
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 peaches, halved and pitted
Cooking spray
12 cups mixed baby salad greens
1. Prepare Maple-Bacon Vinaigrette.
2. Preheat grill.
3. While grill heats, combine 2 tablespoons Maple-Bacon Vinaigrette and pork in a large heavy-duty zip-top plastic bag; seal. Let stand 10 minutes.
4. Remove pork from vinaigrette, discarding vinaigrette. Sprinkle pork with salt and pepper. Coat peach halves with cooking spray. Place pork and peach halves on grill rack coated with cooking spray.
5. Grill pork 10 minutes on each side or until a thermometer registers 155° (slightly pink). Let pork stand 5 minutes before slicing. Grill peach halves 1 to 2 minutes on each side. While pork stands, cut each peach half into 4 wedges. Cut pork into 1/2-inch slices.
6. Toss salad greens with 21/2 tablespoons Maple-Bacon Vinaigrette. Place 2 cups greens mixture on each of 6 plates; top evenly with pork slices and peach wedges. Drizzle remaining Maple-Bacon Vinaigrette evenly over salads; sprinkle with reserved bacon. Yield: 6 servings (serving size: 2 ounces pork, 2 cups salad, and 1 peach).
CALORIES 286; FAT 10.5g (sat 3.4g, mono 4.3g, poly 2.6g); PROTEIN 30.9g; CARB 16.4g; FIBER 1.1g; CHOL 70mg; IRON 2.1mg; SODIUM 809mg; CALC 241mg
Maple-Bacon Vinaigrette
Prep: 1 minute • Cook: 10 minutes
3 slices applewood-smoked bacon
1/4 cup minced Vidalia or other sweet onion
1/4 cup white wine vinegar
21/2 tablespoons maple syrup
2 teaspoons olive oil
1/4 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 11/2 teaspoons drippings in pan; crumble and set bacon aside. Add onion to drippings in pan; sauté 11/2 minutes. Remove from heat; stir in vinegar and remaining ingredients. Yield: 6 servings (serving size: about 11/2 tablespoons).
CALORIES 120; FAT 2.5g (sat 0.8g, mono 1g, poly 0.6g); PROTEIN 21.8g; CARB 1.3g; FIBER 0.1g; CHOL 60mg; IRON 0.8mg; SODIUM 252mg; CALC 12mg
Tarragon-Chicken Quinoa Salad
4-ingredient
Packed with protein, this whole-grain salad combines tender rotisserie chicken and juicy grapes with an apple-yogurt dressing. Granny Smith apple slices make a great accompaniment.
Prep: 4 minutes • Cook: 18 minutes
1 cup uncooked quinoa
2 cups water
Creamy Apple Dressing
2 cups pulled rotisserie chicken
2 cups halved red seedless grapes
1/2 teaspoon salt
1. Place quinoa in a fine sieve. Rinse quinoa under cold water until water runs clear; drain well.
2. Combine quinoa and 2 cups water in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until grains are translucent and the germ has spiraled out from each grain. While quinoa cooks, prepare Creamy Apple Dressing. Rinse quinoa under cold water until cool; drain well.
3. Place quinoa, chicken, and grapes in a large bowl. Combine Creamy Apple Dressing and salt, stirring with a whisk; add to quinoa mixture, tossing until coated. Serve immediately, or cover and refrigerate until thoroughly chilled. Yield: 6 servings (serving size: 1 cup).
CALORIES 273; FAT 6.1g (sat 1.4g, mono 3g, poly 1.6g); PROTEIN 20.6g; CARB 35.4g; FIBER 2.6g; CHOL 41mg; IRON 3.4mg; SODIUM 444mg; CALC 52mg
Creamy Apple Dressing
Prep: 5 minutes
1/2 cup plain low-fat Greek yogurt
1 Granny Smith apple, cored and quartered
1 tablespoon olive oil
1 teaspoon fresh tarragon
1/4 teaspoon salt
1/4 teaspoon white pepper
1. Place all ingredients a blender; process 1 minute or until apple is pureed. Cover and chill until ready to serve. Yield: 6 servings (serving size: about 3 tablespoons).
CALORIES 54; FAT 2.7g (sat 0.6g, mono 1.7g, poly 0.3g); PROTEIN 2g; CARB 6.2g; FIBER 0.4g; CHOL 1mg; IRON 0.1mg; SODIUM 105mg; CALC 23mg
Curried Chicken and Broccoli Salad
It’s all about the crunch from the crisp apples and crunchy broccoli coleslaw. Fresh ginger and curry deliver the flavor to this chicken salad. Serve over red leaf lettuce, if desired, with whole-wheat crackers to complete the meal.
Prep: 8 minutes
Curry-Yogurt Dressing
3 cups pulled rotisserie chicken
2 cups chopped Fuji apple (2 apples)
1/2 cup raisins
1 (12-ounce) package broccoli coleslaw
1. Prepare Curry-Yogurt Dressing in a large bowl. Add chicken and remaining ingredients; toss well. Cover and chill until ready to serve. Yield: 6 servings (serving size: 11/2 cups).
CALORIES 333; FAT 3.9g (sat 1.3g, mono 1.6g, poly 0.9g); PROTEIN 39.7g; CARB 34.5g; FIBER 6g; CHOL 89mg; IRON 2.6mg; SODIUM 505mg; CALC 90mg
Curry-Yogurt Dressing
Prep: 4 minutes
3/4 cup vanilla fat-free Greek yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon grated peeled fresh ginger
11/4 teaspoons curry powder
1/4 teaspoon salt
1. Combine all ingredients. Cover and refrigerate until ready to use. Yield: 6 servings (serving size: 2 tablespoons).
CALORIES 17; FAT 0.1g (sat 0g, mono 0.1g, poly 0g); PROTEIN 2.5g; CARB 1.6g; FIBER 0.2g; CHOL 0mg; IRON 0.1mg; SODIUM 108mg; CALC 21mg
Chicken Caesar
10-minute
Rotisserie chicken stars in this chopped salad with a light Caesar dressing. One rotisserie chicken yields about 3 cups chopped chicken. Save the remaining 1 cup as a topping for pizza.
Prep: 7 minutes
Dijon Chicken
3 (1-ounce) slices ciabatta bread, toasted
1 large garlic clove, halved
1 romaine heart, chopped (5 cups)
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/4 cup reduced-calorie Caesar dressing (such as Ken’s Steak House Lite Caesar)
1. Prepare Dijon Chicken.
2. Rub cut sides of toast with garlic halves. Cut toast vertically into 3/4-inch-wide strips; cut strips in half to make croutons.
3. Combine lettuce, Dijon Chicken, and cheese in a large bowl; toss. Drizzle with dressing; toss. Add croutons. Yield: 4 servings (serving size: 1/2 cup chicken, about 13/4 cups salad, and 1 tablespoon dressing).
CALORIES 286; FAT 10.5g (sat 3.4g, mono 4.3g, poly 2.6g); PROTEIN 30.9g; CARB 16.4g; FIBER 1.1g; CHOL 70mg; IRON 2.1mg; SODIUM 809mg; CALC 241mg
Dijon Chicken
Prep: 2 minutes
1/2 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
1 tablespoon water
11/2 teaspoons Dijon mustard
1/2 teaspoon freshly ground black pepper
2 cups skinless, boneless rotisserie chicken breast, pulled
1. Combine first 5 ingredients in a bowl; add chicken and toss. Yield: 2 cups (serving size: 1/2 cup).
CALORIES 121; FAT 2.5g (sat 0.2g, mono 1g, poly 0.6g); PROTEIN 21.8g; CARB 1.3g; FIBER 0.1g; CHOL 60mg; IRON 0.8mg; SODIUM 252mg; CALC 12mg
fix it faster
Romaine is an elongated head of lettuce with leaves that are juicy and sweet. It’s the traditional lettuce for Caesar salad because it’s sturdy and can hold up well to strong-flavored dressings and garnishes. If you’re in a crunch for time, substitute 1 (10-ounce) package chopped romaine.
Asian Soba Noodle Salad
Soba noodles are made from buckwheat and wheat flour; if unavailable, use whole-wheat spaghetti.
Prep: 10 minutes • Cook: 10 minutes
1 (8-ounce) package soba noodles
11/2 cups frozen shelled edamame (green soybeans)
11/2 cups matchstick-cut carrots
Orange Vinaigrette
Cooking spray
1 pound chicken breast tenders, cut into thin strips
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Cook noodles in boiling water 7 minutes or until almost al dente. Add edamame and carrots to pan; cook 1 minute or until tender. Drain; rinse under cold water. While noodle mixture cooks, prepare Orange Vinaigrette in a large bowl. Add noodle mixture to bowl; set aside.
2. While noodles cook, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken evenly with salt and pepper. Add chicken to pan. Cook 3 minutes on each side or until browned. Add chicken to noodle mixture; toss gently to coat. Cover and chill until ready to serve. Yield: 6 servings (serving size: about 1 cup).
CALORIES 322; FAT 7.6g (sat 1.2g, mono 2.9g, poly 3.4g); PROTEIN 25.6g; CARB 36.3g; FIBER 4g; CHOL 42mg; IRON 1.2mg; SODIUM 446mg; CALC 16mg
Orange Vinaigrette
Prep: 6 minutes
3 tablespoons fresh orange juice
1 tablespoon finely chopped green onions
1 tablespoon mirin (sweet rice wine)
1 tablespoon lower-sodium soy sauce
1 tablespoon dark sesame oil
2 teaspoons grated peeled fresh ginger
2 large garlic cloves, minced
1. Combine all ingredients in a bowl, stirring with a whisk. Yield: 6 servings (serving size: 1 tablespoon).
CALORIES 33; FAT 2.4g (sat 0.3g, mono 0.9g, poly 1.1g); PROTEIN 0.3g; CARB 2.4g; FIBER 0.1g; CHOL 0mg; IRON 0.1mg; SODIUM 101mg; CALC 4mg
Chicken Edamame Salad with Wasabi Vinaigrette
Edamame are green soybeans. These folate-rich gems are packed with protein and fiber. They can be simmered, steamed, microwaved, boiled, and sautéed. You can even puree edamame to make hummus.
Prep: 13 minutes
11/2 cups frozen shelled edamame (green soybeans)
6 cups shredded napa (Chinese) cabbage
3 cups shredded cooked chicken breast
4 green onions, sliced
3/4 cup Wasabi Vinaigrette
1. Place edamame in a wire mesh strainer; rinse with cold water until thawed. Drain well. Combine edamame and next 3 ingredients in a large bowl. Prepare Wasabi Vinaigrette. Add Wasabi Vinaigrette to edamame mixture; toss well. Yield: 4 servings (serving size: 2 cups).
CALORIES 404; FAT 13.8g (sat 2.1g, mono 6.4g, poly 5.2g); PROTEIN 42.9g; CARB 25.8g; FIBER 6.3g; CHOL 89mg; IRON 1.4mg; SODIUM 261mg; CALC 120mg
Wasabi Vinaigrette
Prep: 3 minutes
2/3 cup rice vinegar
2 tablespoons canola oil
3 tablespoons honey
2 teaspoons wasabi paste
1/4 teaspoon salt
2 garlic cloves, pressed
1. Combine all ingredients, stirring well with a whisk. Yield: 1 cup (serving size: 3 tablespoons).
CALORIES 104; FAT 5.8g (sat 0.4g, mono 3.4g, poly 2g); PROTEIN 0.1g; CARB 12.1g; FIBER 0.1g; CHOL 0mg; IRON 0.1mg; SODIUM 159mg; CALC 3mg
Substitute 2 (6-ounce) bags fresh baby spinach for the 6 cups napa cabbage. Drizzle the leftover vinaigrette over the spinach, and add mandarin oranges, sliced almonds, and thinly sliced red onions.
Blueberry Spinach Salad with Grilled Chicken
This salad is the prescription for a healthful meal—blueberries for antioxidants; spinach for iron, folate, and vitamins A and C; and chicken for protein—just what the doctor ordered.
Prep: 9 minutes • Cook: 11 minutes • Other: 3 minutes
Blueberry-Thyme Dressing, divided
3 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
1 (6-ounce) package fresh baby spinach
1 cup (4 ounces) crumbled goat cheese
1 cup blueberries (optional)
1. Prepare Blueberry-Thyme Dressing.
2. Place chicken breasts in a medium bowl. Add 1/3 cup dressing; toss to coat.
3. Heat a nonstick grill pan over medium-high heat. Coat pan with cooking spray. Add chicken mixture to pan; cook 5 minutes on each side or until desired degree of doneness. Let chicken stand 3 minutes before cutting crosswise into 1/2-inch slices. Cover and keep warm.
4. While chicken cooks, place 11/2 cups spinach on each of 4 plates.
5. Top salads evenly with chicken slices; sprinkle evenly with goat cheese and, if desired, blueberries. Drizzle evenly with remaining dressing. Yield: 4 servings (serving size: 11/2 cups spinach, 3 ounces chicken, 2 tablespoons cheese, and about 3 tablespoons dressing).
CALORIES 546; FAT 27.8g (sat 16.2g, mono 9.1g, poly 2.5g); PROTEIN 41.3g; CARB 16.4g; FIBER 2g; CHOL 141mg; IRON 2mg; SODIUM 793mg; CALC 143mg
Blueberry-Thyme Dressing
Prep: 3 minutes
1 cup blueberries
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
2 tablespoons honey
2 teaspoons chopped fresh thyme
1/2 teaspoon salt
1. Place all ingredients in a blender; process 30 seconds or until smooth. Yield: 5 servings (serving size: about 3 tablespoons).
CALORIES 93; FAT 5.7g (sat 0.8g, mono 4g, poly 0.8g); PROTEIN 0.3g; CARB 11.9g; FIBER 0.8g; CHOL 0mg; IRON 0.2mg; SODIUM 233mg; CALC 4mg
Turkey–Blue Cheese Salad
10-minute
Here’s the perfect lunch-break salad; it’s simple, quick, and delicious. Substitute sliced deli chicken breast for the turkey, and feta cheese for blue cheese, if you like.
Prep: 4 minutes
4 ounces thinly sliced deli smoked turkey breast
4 cups mixed salad greens
2 cups grape tomatoes
2 tablespoons crumbled blue cheese
1/4 cup light balsamic vinaigrette
1. Stack turkey slices; roll up. Cut into 1-inch pieces.
2. Arrange greens on 4 plates. Top each with turkey, tomatoes, blue cheese, and vinaigrette. Yield: 4 servings (serving size: 1 cup greens, 1 ounce turkey, 1/2 cup tomatoes, 1/2 tablespoon blue cheese, and 1 tablespoon vinaigrette).
CALORIES 81; FAT 2.4g (sat 0.7g, mono 1.1g, poly 0.6g); PROTEIN 8.7g; CARB 7.2g; FIBER 2.2g; CHOL 18mg; IRON 0.9mg; SODIUM 509mg; CALC 26mg
ingredient spotlight
Blue Cheese The distinctively robust and sharp flavor of blue cheese drives people to love it or hate it. Its most distinguishable feature is its white interior, which is streaked with bluish veins. The texture can vary from crumbly to creamy. Blue cheese pairs well with fruits, such as apples, pears, and strawberries, which balance and accentuate its flavor.
Turkey-Cranberry Salad
10-minute
No need to roast a turkey for this after-the-holiday favorite. Just visit your local deli and pick up the fixings.
Prep: 6 minutes
1 (8-ounce) bag romaine, green leaf, and butter lettuce hearts mix (such as Fresh Express Triple Hearts)
1 (8-ounce) slice deli turkey breast, cubed
1 (81/4-ounce) can mandarin oranges in light syrup, drained
1 cup seasoned croutons
1/2 cup dried cranberries
1/4 teaspoon black pepper
5 tablespoons chopped pecans (optional)
1/4 cup fat-free raspberry vinaigrette (such as Maple Grove Farms of Vermont)
1. Divide lettuce evenly among 5 plates. Top evenly with turkey and next 4 ingredients. Sprinkle with pecans, if desired. Drizzle salads evenly with vinaigrette. Yield: 5 servings (serving size: about 21/4 cups).
CALORIES 159; FAT 2.2g (sat 0.5g, mono 1g, poly 0.5g); PROTEIN 12.4g; CARB 23.5g; FIBER 2.5g; CHOL 21mg; IRON 1.3mg; SODIUM 388mg; CALC 39mg
ingredient spotlight
Pecans add a toasty crunch to salads and are a source of heart-healthy monounsaturated fat. You can buy them in many forms—halves, pieces, and chopped—but whole pecans in the shell are best for freshness and flavor. A good rule of thumb is that 1 pound of unshelled pecans yields about half a pound, or about 2 cups, of nutmeat. Any leftover unshelled pecans can be stored in a cool, dry place for up to six months.