Nutrient-rich salads are a South Beach Diet staple. But watch out for those commercial salad dressings. Many contain gluten and sugar, so it’s best to make your own, as we do with each of the salads featured here. You’ll find main-dish poultry, beef, and pork salads; seafood, pasta, and bean salads; and side salads, too. One of our favorites: the Gluten Solution SuperSalad, which has 20 grams of filling protein and 8 grams of fiber!
HANDS-ON TIME: 35 MINUTES TOTAL TIME: 40 MINUTES
Cilantro and chili powder give gusto to this refreshing salad. Here the crunchy slawlike salad is served topped with thinly sliced chicken, but you could also dice the chicken and toss it into the salad. And for more variations, try this same idea with roasted pork tenderloin or grilled shrimp in place of the chicken.
2½ teaspoons gluten-free chili powder
½ teaspoon coarse kosher salt
1¼ pounds boneless, skinless chicken breasts
1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 tablespoon apple cider vinegar
¾ pound cabbage, cut into ½-inch-wide strips about 2 inches long
½ cup cilantro leaves
4 radishes, halved and thinly sliced
1 stalk celery, thinly sliced
In a small bowl, stir together 1½ teaspoons of the chili powder and the salt. Rub the mixture into both sides of the chicken. Brush the chicken with 1 teaspoon of the oil.
Heat a grill pan over medium heat and cook the chicken, turning it over as it gets grill marks, until the chicken is cooked through but still juicy, 10 to 12 minutes. Alternatively, preheat the broiler with the rack 4 inches from the heat and broil the chicken until just cooked through but still juicy, about 10 minutes, turning it over midway. Transfer to a cutting board to cool. When cool enough to handle, thinly slice crosswise.
In a large bowl, whisk together the remaining 1 tablespoon plus 1 teaspoon oil, the remaining 1 teaspoon chili powder, and the vinegar. Add the cabbage, cilantro, radishes, and celery. Toss to combine.
Spoon the cabbage salad onto 4 plates. Dividing evenly, top with the chicken.
MAKES 4 SERVINGS • Per serving: 245 calories, 10 g fat, 1.5 g saturated fat, 31 g protein, 6 g carbohydrate, 3 g fiber, 462 mg sodium
• MAKE AHEAD • When served freshly made, the cabbage salad is crisp, but you can make it up to a day ahead and refrigerate it, which changes the texture slightly (and pleasantly) as the cabbage softens up a bit. Cook the chicken shortly before you’re ready to serve.
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 25 MINUTES
This Thai-inspired salad can turn Mexican just by switching out the basil and mint for cilantro. And as long as you’re headed in that direction, add a minced pickled jalapeño, too.
1 pound sweet potatoes, peeled and cut into ½-inch cubes
3 cloves garlic, peeled and halved
1¼ pounds boneless, skinless chicken breasts
3 tablespoons creamy all-natural peanut butter
2 tablespoons fresh lime juice
1 teaspoon hot sauce
½ teaspoon salt
¼ cup chopped fresh basil
¼ cup chopped fresh mint
1 pound plum tomatoes, cut into bite-size chunks
In a steamer, cook the sweet potatoes until firm-tender, about 10 minutes. Let cool, then transfer to a large salad bowl.
Meanwhile, in a large skillet, combine the garlic and 3 cups of water and bring to a boil. Add the chicken and reduce to a simmer. Cover and cook until the chicken is just cooked through but still juicy, turning over once midway, about 10 minutes.
Reserving the cooking liquid, remove the garlic and set aside. Transfer the chicken to a cutting board. When cool enough to handle, cut the chicken across the grain into bite-size pieces. Add to the sweet potatoes.
Place the garlic in a small bowl. Whisk in ¼ cup of the reserved cooking liquid, the peanut butter, lime juice, hot sauce, and salt. Stir in the basil and mint.
Add the peanut dressing and tomatoes to the salad bowl. Toss to combine. Serve at room temperature.
MAKES 4 (2-cup) SERVINGS • Per serving: 333 calories, 10 g fat, 1.5 g saturated fat, 35 g protein, 25 g carbohydrate, 5 g fiber, 494 mg sodium
• MAKE AHEAD • You can prepare some of the ingredients a day ahead (cook the sweet potatoes and chicken, cut up the tomatoes) and refrigerate. Or you can assemble the entire salad ahead and refrigerate; bring back to room temperature before serving.
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 20 MINUTES PLUS COOLING TIME
Instead of using reduced-fat goat cheese in this recipe, try reduced-fat feta. You can buy it precrumbled in most supermarkets. You can also use a mix of halved red and yellow grape tomatoes instead of cherry tomatoes.
1¼ pounds boneless, skinless chicken breasts
½ teaspoon crumbled dried rosemary
½ teaspoon coarse kosher salt
¼ teaspoon freshly ground black pepper
Olive oil cooking spray
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
3 cups arugula
3 cups packed baby spinach (about 3 ounces)
2 cups cherry tomatoes, halved
3 ounces reduced-fat goat cheese, crumbled
Preheat the broiler with the rack 4 inches from the heat. Rub the chicken all over with the rosemary, ¼ teaspoon of the salt, and the pepper. Lightly spray both sides with olive oil.
Broil the chicken until cooked through but still a little pink, 3 to 4 minutes per side (depending on the thickness of the chicken breasts). Transfer to a cutting board and when cool enough to handle, cut the chicken into bite-size pieces.
In a large bowl, whisk together the vinegar, oil, and remaining ¼ teaspoon salt. Add the chicken, arugula, spinach, and tomatoes to the dressing. Toss well to coat.
Divide the chicken mixture among 4 plates. Dividing evenly, sprinkle the goat cheese over the salads.
MAKES 4 (2-cup) SERVINGS • Per serving: 267 calories, 10 g fat, 2.5 g saturated fat, 35 g protein, 8 g carbohydrate, 2 g fiber, 521 mg sodium
• MAKE AHEAD • You can make the vinaigrette and broil the chicken several hours ahead and let sit, covered, at room temperature.
SEE PHASE SWITCH
HANDS-ON TIME: 20 MINUTES TOTAL TIME: 25 MINUTES
Duck breasts rarely come skinless, and a substantial amount of the weight is actually in the fat and skin. So be sure that you buy breast halves that weigh about 8 ounces. Once you discard the skin and the thick layer of fat underneath, you’ll have about 4 ounces of lean duck. If you’d like, you can cook the breasts on an outdoor grill. The timing should be the same, but check after 2 minutes per side in case your grill runs hot.
1½ tablespoons gluten-free reduced-sodium tamari soy sauce
1½ tablespoons sherry vinegar or white wine vinegar
1 tablespoon plus 2 teaspoons extra-virgin olive oil
4 boneless Long Island (Pekin) duck breast halves (8 ounces each), skinned
Freshly ground black pepper
8 cups field greens
2 pears, such as Bosc, halved lengthwise, cored, and thinly sliced lengthwise
4 tablespoons coarsely chopped unsalted roasted almonds
In a small bowl, whisk together the soy sauce, vinegar, and 1 tablespoon of the oil. Set the dressing aside.
Heat a grill pan or cast-iron skillet over medium-high heat. Rub both sides of each duck breast with the remaining 2 teaspoons oil and sprinkle both sides with pepper. Cook, turning once, for 2 to 3 minutes per side for rare or 1 minute longer per side for medium-rare. (Unlike other poultry, duck breast can be cooked to rare or medium-rare, just like beef.) Transfer to a cutting board and let rest for 5 minutes before thinly slicing across the grain.
In a large bowl, toss the field greens with all but about 2 tablespoons of the dressing.
Divide the greens among 4 plates. Dividing evenly, top with the duck and pears, then drizzle each serving with any juices from the cutting board and the reserved dressing. Sprinkle each serving with 1 tablespoon almonds.
MAKES 4 SERVINGS • Per serving: 318 calories, 15 g fat, 2.5 g saturated fat, 27 g protein, 21 g carbohydrate, 6.5 g fiber, 368 mg sodium
• PHASE SWITCH • To have this on Phase 1, leave out the pears and serve with 1 large slivered yellow bell pepper instead.
HANDS-ON TIME: 20 MINUTES TOTAL TIME: 30 MINUTES
The Spanish-style dressing for this salad is a variation on traditional Romesco sauce and would work equally well as a topping for chicken, fish, or even gluten-free pasta. Look for roasted red peppers jarred or from a salad bar.
1½ cups roasted red peppers
¼ cup raw (skin-on) almonds
1½ tablespoons no-salt-added tomato paste
1½ tablespoons red wine vinegar
1½ teaspoons paprika
1 tablespoon plus 1 teaspoon extra-virgin olive oil
½ teaspoon coarse kosher salt
1 head broccoli (about 1 pound)
1 pound sirloin steak
In a food processor, purée the roasted peppers, almonds, tomato paste, vinegar, paprika, 1 tablespoon of the oil, ¼ teaspoon of the salt, and 2 tablespoons water. Transfer the dressing to a bowl and set aside.
Separate the broccoli florets from the stalks. Trim off the very bottoms of the stalks. Peel the stalks and cut crosswise into ½-inch-thick slices. Cut the broccoli into smaller florets.
In a large skillet, bring 3 inches of water to a boil. Add the broccoli florets and the stalks. Cook, uncovered, until crisp-tender, about 5 minutes. Drain and run under cold water to stop the cooking. Drain again.
Preheat the broiler with the rack 4 inches from the heat.
Sprinkle the steak with the remaining ¼ teaspoon salt and brush with the remaining 1 teaspoon oil. Broil until cooked to the desired degree of doneness, about 3 minutes per side for medium-rare. Transfer to a cutting board and when cool enough to handle, thinly slice.
Divide the beef among 4 plates and top with the broccoli. Dividing evenly, spoon the dressing on top. Serve warm or at room temperature.
MAKES 4 SERVINGS • Per serving: 293 calories, 14 g fat, 2.5 g saturated fat, 30 g protein, 12 g carbohydrate, 4 g fiber, 436 mg sodium
• MAKE AHEAD • The Romesco dressing will keep in the refrigerator for up to 3 days. Let the dressing return to room temperature before spooning it over the beef and broccoli.
SEE PHASE SWITCH
HANDS-ON TIME: 20 MINUTES TOTAL TIME: 50 MINUTES
We’ve used sweet apples, but a tarter apple such as Granny Smith would work equally as well here, too.
3 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2½ teaspoons agave nectar
½ teaspoon coarse kosher salt
1¼ pounds cabbage, cut into large chunks
1 tablespoon plus 2 teaspoons extra-virgin olive oil
¼ teaspoon freshly ground black pepper
1 pound pork tenderloin
2 apples (such as Fuji, Braeburn, or Pink Lady), thinly sliced
Preheat the oven to 400°F.
In a large bowl, whisk together the mustard, 3 tablespoons of the vinegar, the agave nectar, and ¼ teaspoon of the salt. Measure out ¼ cup of the dressing to use for the pork and set the large bowl aside.
Place the cabbage in a roasting pan. Drizzle with the 1 tablespoon oil and sprinkle with the pepper and remaining ¼ teaspoon salt. Toss to coat.
Place the pork on top of the cabbage mixture and spoon the ¼ cup of the dressing over the top of the pork. Roast until the pork is just cooked through and an instant-read thermometer inserted in the center registers 145°F, about 30 minutes. Transfer the pork to a cutting board and when cool enough to handle, thinly slice crosswise.
Add the remaining 1 tablespoon vinegar, remaining 2 teaspoons oil, the sliced pork, roasted cabbage, and apples to the large bowl with the dressing. Toss to combine.
Divide the salad among 4 plates and serve at room temperature or chilled (see Make Ahead, below).
MAKES 4 (2-cup) SERVINGS • Per serving: 278 calories, 9 g fat, 2 g saturated fat, 23 g protein, 25 g carbohydrate, 4.5 g fiber, 591 mg sodium
• PHASE SWITCH • To make this a Phase 1 dish, use 2 sliced bell peppers (1 red, 1 yellow) in place of the apples.
• MAKE AHEAD • The salad can be made several hours ahead of time, tossed together, and chilled until ready to serve.
HANDS-ON TIME: 20 MINUTES TOTAL TIME: 45 MINUTES
If you’re a fan of pungent greens, make this with half romaine and half arugula and/or watercress. At the height of summer, use the ripest tomatoes you can find. Heirloom tomatoes such as Black Krim, Green Zebra, Brandywine, or Big Pink would make a colorful and flavorful addition.
6 plum tomatoes (about 1½ pounds)
2 small cloves garlic
4 teaspoons plus 1 tablespoon extra-virgin olive oil
½ teaspoon coarse kosher salt
Freshly ground black pepper
¼ teaspoon paprika (optional)
1 pound pork tenderloin
1 small red onion, finely minced
1 teaspoon grated lemon zest
1 tablespoon fresh lemon juice
8 cups chopped romaine lettuce (about 1 large head)
Preheat the oven to 400°F. Line a rimmed baking sheet with foil (for easier cleanup).
Quarter the tomatoes lengthwise and scrape the seeds and center core into a strainer set over a small bowl. Press the flesh and seeds to get the juice out and set aside to drain. Place the tomato quarters in a medium bowl.
Grate the garlic (on a rasp-style citrus zester or the finest holes of a box grater) into a small bowl. Add 4 teaspoons of the oil, ¼ teaspoon of the salt, ¼ teaspoon pepper, and the paprika (if using). Stir to combine.
Rub half of the garlic mixture over the pork tenderloin and place the pork on one side of the baking sheet. Add the remaining garlic mixture to the quartered tomatoes and toss well. Arrange the tomatoes next to the pork.
Roast until the pork is cooked through but still juicy and an instant-read thermometer inserted in the center registers 145°F, 20 to 25 minutes (the tomatoes will also be done by that time). Transfer the pork to a cutting board and let rest for 10 minutes before thinly slicing crosswise at a steep angle (to get long oval slices).
While the pork is cooking, make the vinaigrette: Measure out 3 tablespoons of the strained tomato juice and place in a screw-top jar (discard any remaining juice or save it for a soup broth). Add the onion, lemon zest, lemon juice, the remaining 1 tablespoon oil and ¼ teaspoon salt, and a pinch of pepper. Shake well.
Just before serving, in a large bowl, toss the romaine with the dressing.
Divide the romaine among 4 plates. Dividing evenly, top the romaine with the sliced pork and roasted tomatoes. Drizzle any juices from the cutting board over the meat and tomatoes. Serve warm or at room temperature (see Make Ahead, below).
MAKES 4 SERVINGS • Per serving: 251 calories, 12 g fat, 2.5 g saturated fat, 24 g protein, 13 g carbohydrate, 4.5 g fiber, 424 mg sodium
• MAKE AHEAD • The pork and tomatoes can be roasted several hours ahead. The dressing can also be made ahead. Keep everything at room temperature and don’t chop or dress the greens until ready to serve.
HANDS-ON TIME: 25 MINUTES TOTAL TIME: 25 MINUTES
Hearts of palm stand in for the traditional potatoes in this classic dish, making it a perfect entrée for Phase 1 dieters. While the method for cooking the hard-boiled eggs may seem unusual, it makes for tender whites and creamy yolks. Your best bet when making hard-boiled eggs is to start with eggs that aren’t past their sell-by date, but aren’t superfresh either; this makes peeling them easier.
2 large eggs
¾ pound skin-on salmon fillet
½ pound green beans, halved crosswise
2 tablespoons fresh lemon juice
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1 tablespoon Dijon mustard
½ teaspoon coarse kosher salt
1½ cups grape tomatoes, halved
1 cup canned hearts of palm (from a 14.5-ounce can), rinsed and cut crosswise into ½-inch slices
1 head Boston lettuce, torn into bite-size pieces
Preheat the oven to 400°F.
In a small saucepan, combine the eggs and cold water to cover. Bring to a boil over high heat. Remove from the heat, cover, and let stand for 12 minutes, then run under cold water. Peel and cut each egg into quarters.
Meanwhile, place the salmon, skin-side down, on a rimmed baking sheet. Bake until opaque throughout but still moist, about 10 minutes. With a thin-bladed metal spatula, lift the salmon off the baking sheet, leaving the skin behind. Break the salmon into large chunks.
While the eggs and salmon cook, fill a large skillet with about 2 inches of water. Add the beans and bring to a boil. Cover and cook until the beans are crisp-tender, about 3 minutes (timing will vary depending on size and age of the beans). Transfer to a colander and run under cold water to stop the cooking.
In a large bowl, whisk together the lemon juice, oil, mustard, and salt. Add the green beans, tomatoes, hearts of palm, and lettuce. Toss to combine.
Divide the lettuce mixture among 4 plates. Dividing evenly, top each with the quartered eggs and chunks of salmon.
MAKES 4 SERVINGS • Per serving: 306 calories, 19 g fat, 4 g saturated fat, 23 g protein, 11 g carbohydrate, 3.5 g fiber, 576 mg sodium
• MAKE AHEAD • The green beans can be cooked, rinsed under cold water, dried, and refrigerated in a paper towel–lined container up to a day ahead. The eggs can be cooked several days ahead and refrigerated unpeeled.
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 15 MINUTES
Edamame, buttermilk, walnuts, and reduced-fat Gouda cheese all bring protein to this meatless main-dish salad. Buttermilk is a great low-fat ingredient, but often after using some in a recipe, you’ll find yourself with lots left over. The good news is that buttermilk freezes well, so pour leftovers into 1-cup portions and freeze until needed. Thaw in the refrigerator or on the kitchen counter.
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
½ teaspoon salt
1 package (12 ounces) frozen shelled edamame, thawed (about 2½ cups)
1 package (9 ounces) frozen artichoke hearts, thawed
1⁄3 cup walnuts, coarsely chopped
½ cup light (1.5%) buttermilk
½ cup shredded reduced-fat Gouda cheese (2 ounces)
In a large saucepan, bring ½ cup water, the lemon juice, oil, and salt to a boil over high heat. Add the edamame and artichoke hearts, cover, and cook until the artichokes are tender, 5 to 6 minutes.
Meanwhile, in a mini food processor, pulse the walnuts until finely ground. Transfer to a large bowl and whisk in the buttermilk.
Add the edamame mixture (along with any cooking liquid) to the bowl and toss to combine.
Divide the salad among 4 plates and sprinkle each with 2 tablespoons of cheese. Serve the salad warm, at room temperature, or lightly chilled (no longer than 1 hour in the refrigerator).
MAKES 4 (1¼-cup) SERVINGS • Per serving: 276 calories, 17 g fat, 3 g saturated fat, 18 g protein, 16 g carbohydrate, 8.5 g fiber, 566 mg sodium
HANDS-ON TIME: 20 MINUTES TOTAL TIME: 20 MINUTES
It may come as a surprise that both the leaves and the stems of cilantro are edible, which makes for little waste. (Even the roots of the cilantro plant are edible; if you’re lucky enough to find them, save them for flavoring stocks and soups.) The creamy avocado dressing is a natural on this salad, but can made on its own for other uses: Swap it in for mayo in your favorite tuna salad, serve it as a dip for crudités, or drizzle some over sliced summer tomatoes.
1½ cups light (1.5%) buttermilk
½ avocado, cut into chunks
¼ cup cilantro leaves and tender stems
1 tablespoon plus 1 teaspoon fresh lime juice
¼ teaspoon salt
2 cans (15 ounces each) gluten-free no-salt-added pinto beans, drained and rinsed
6 radishes, thinly sliced
4 cups shredded romaine lettuce
1 cup shredded reduced-fat Mexican blend cheese (4 ounces)
2 tablespoons hulled pumpkin seeds (pepitas)
In a food processor, purée the buttermilk, avocado, cilantro, lime juice, and salt.
Transfer the avocado dressing to a large bowl and add the beans, radishes, and lettuce. Toss to combine.
Divide the salad among 4 plates and top each serving with ¼ cup cheese and 1½ teaspoons pumpkin seeds.
MAKES 4 (1½-cup) SERVINGS • Per serving: 362 calories, 12 g fat, 4.5 g saturated fat, 24 g protein, 41 g carbohydrate, 13 g fiber, 429 mg sodium
• MAKE AHEAD • The dressing can be made a day ahead and refrigerated. Serve chilled or at room temperature.
SEE PHASE SWITCH
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 35 MINUTES
The fun (and high-protein) part of this pasta, black bean, and vegetable salad is the baked egg cubes. Here we season them with a little tomato paste and smoked paprika, but you can take them in all sorts of flavor directions: Give them a Mexican flair with cumin, oregano, and a tablespoon of minced pickled jalapeños. Or give them a French twist with a little dried tarragon and a couple of teaspoons of chopped capers.
3 large eggs
1 cup liquid egg whites
2 tablespoons no-salt-added tomato paste
1 tablespoon plus 3 teaspoons extra-virgin olive oil
½ teaspoon smoked paprika
½ teaspoon salt
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
¼ teaspoon freshly ground black pepper
1 can (15 ounces) gluten-free no-salt-added black beans, drained and rinsed
1 medium zucchini, cut into ½-inch chunks
4 ounces gluten-free multigrain penne pasta
4 cups baby arugula or baby spinach (about 4 ounces)
Preheat the oven to 375°F. Line a 9 × 5-inch loaf pan with parchment paper that comes at least 3 inches up the sides of the pan.
In a bowl, with a whisk or an electric mixer at medium speed, beat together the whole eggs, egg whites, tomato paste, 1 teaspoon of the oil, the smoked paprika, and ¼ teaspoon of the salt until the tomato paste is very evenly combined (no streaks of egg white). Pour the mixture into the loaf pan and bake until the eggs are puffed and set, 20 to 25 minutes. Using the parchment paper, pull the egg cake out of the pan to cool slightly (the egg cake will collapse as it cools), then cut into ¾-inch cubes.
Meanwhile, in a screw-top jar, combine the vinegar, mustard, pepper, the remaining 1 tablespoon plus 2 teaspoons oil, and the remaining ¼ teaspoon salt. Shake the dressing well.
In a medium bowl, toss the beans and zucchini with 3 tablespoons of the dressing. Let sit while you cook the pasta.
In a saucepan of boiling water, cook the penne according to package directions. Drain and rinse under cool water. Add to the beans and zucchini and toss to coat.
Toss the arugula with the remaining dressing and make a bed of the greens on 4 plates. Dividing evenly, top with the bean and pasta mixture and then the egg cubes.
MAKES 4 SERVINGS • Per serving: 355 calories, 12 g fat, 2 g saturated fat, 20 g protein, 45 g carbohydrate, 8 g fiber, 546 mg sodium
• PHASE SWITCH • To make this a Phase 1 recipe, use 1 can (15 ounces) no-salt-added chickpeas in place of the penne.
• MAKE AHEAD • You can make the egg cubes ahead of time and refrigerate for up to 2 days. They may release moisture as they sit in the fridge, so blot them dry and let them return to room temperature before adding to the salad.
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 25 MINUTES
When you choose a jarred salsa for this salad, look for a gluten-free brand that also contains no added sugar.
2 medium bell peppers (1 red, 1 green)
4 ounces gluten-free quinoa elbow macaroni
1 teaspoon ground coriander
1 teaspoon ground cumin
¼ teaspoon salt
1 pound turkey breast cutlets or steaks, about ½ inch thick
Olive oil cooking spray
1 cup mild or medium-hot gluten-free salsa (from a jar)
1 avocado, diced
1⁄3 cup chopped fresh cilantro
Preheat the broiler with the rack 4 inches from the heat.
Stand the peppers stem up and slice them vertically into 4 (or 5, depending on the shape of the pepper) flat panels. Place the pepper pieces skin-side up on a broiler pan and broil until the skin is charred all over, about 12 minutes. Remove from the broiler and turn the pepper pieces skin-side down on the broiler pan to cool. When cool enough to handle, pull off the skins and cut the peppers into 1-inch squares.
Meanwhile, in a medium pot of boiling water, cook the macaroni according to package directions. Drain and rinse under cool water.
In a small bowl, combine the coriander, cumin, and salt. Rub the spice mixture into both sides of the turkey.
Spray a grill pan or cast-iron pan lightly with olive oil and heat over medium-high heat. Place the turkey in the pan and cook, flipping once, until cooked through but still juicy, about 3 minutes per side. Transfer to a cutting board and let sit for at least 5 minutes before cutting into cubes.
In a large serving bowl, toss together the turkey, macaroni, peppers, salsa, avocado, and cilantro.
Divide the salad among 4 plates and serve at room temperature.
MAKES 4 (1½-cup) SERVINGS • Per serving: 343 calories, 7 g fat, 1 g saturated fat, 31 g protein, 33 g carbohydrate, 5.5 g fiber, 574 mg sodium
• MAKE AHEAD • You can roast the peppers ahead and refrigerate for up to 2 days.
HANDS-ON TIME: 20 MINUTES TOTAL TIME: 20 MINUTES
When toasting nuts, watch carefully, because they can go from toasted to burned in a flash.
¼ cup walnuts or pecans
4 teaspoons extra-virgin olive oil
1 large red bell pepper, cut into 2-inch-long slivers
2 cloves garlic, minced
1 tablespoon plus 1 teaspoon balsamic vinegar
1 pound asparagus, cut on an angle into 2-inch pieces
4 cups field greens
Pinch of coarse kosher salt
¼ cup crumbled reduced-fat feta cheese (1 ounce)
In a toaster oven at 350°F or in a small dry skillet over medium-low heat, cook the walnuts (stirring if in a skillet) until toasted and fragrant, 3 to 5 minutes. Immediately transfer to a cutting board to stop the cooking. When cool enough to handle, coarsely chop.
In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add the bell pepper, garlic, and 1 tablespoon of the vinegar. Cook until the pepper is crisp-tender, about 4 minutes. Remove from the heat.
Meanwhile, in a steamer, cook the asparagus until crisp-tender, 3 to 5 minutes. Transfer to the skillet and toss to combine.
In a medium bowl, toss the greens with the remaining 2 teaspoons oil, remaining 1 teaspoon vinegar, and the salt.
Divide the greens among 4 salad plates. Dividing evenly, top the greens with the asparagus-pepper mixture, then sprinkle each with 1 tablespoon each of the feta and nuts.
MAKES 4 SERVINGS • Per serving: 141 calories, 10 g fat, 1.5 g saturated fat, 5 g protein, 9 g carbohydrate, 3.5 g fiber, 167 mg sodium
• MAKE AHEAD • You can make the asparagus-pepper combo a couple of hours ahead of time and serve at room temperature, if you like.
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 10 MINUTES
When buying celery look for stalks with leaves attached. The leaves have a mild celery flavor and a delicate texture. No leaves, no worries; the salad is still tasty without them.
2 teaspoons Dijon mustard
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
¼ cup grated Parmesan cheese
¼ teaspoon salt
8 stalks celery with leaves, stalks cut crosswise into ½-inch slices, leaves left whole
2 tablespoons sliced almonds
In a large bowl, whisk together the mustard, lemon juice, and oil. Whisk in the Parmesan and salt until well combined. Add the celery and leaves and toss well.
Divide the salad among 4 salad plates. Sprinkle each with ½ tablespoon (1½ teaspoons) almonds.
MAKES 4 (1-cup) SERVINGS • Per serving: 85 calories, 6.5 g fat, 1.5 g saturated fat, 3 g protein, 4 g carbohydrate, 1.5 g fiber, 346 mg sodium
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 10 MINUTES PLUS CHILLING TIME
Serve this tangy and slightly sweet cucumber salad (it tastes a little like bread-and-butter pickles) as a side dish, or tuck the cucumbers into a sandwich.
1 pound kirby cucumbers
1⁄3 cup apple cider vinegar
1 tablespoon agave nectar
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1⁄3 cup chopped fresh dill
With a vegetable peeler, peel the cucumbers in lengthwise stripes, leaving some of the skin on. Halve lengthwise, remove the seeds with a small spoon, and thinly slice crosswise.
In a medium bowl, whisk together the vinegar, agave nectar, salt, and pepper. Add the cucumbers and dill. Toss to combine. Refrigerate for at least 1 hour before serving to let the flavors meld (see Make Ahead, below).
MAKES 4 (¾-cup) SERVINGS • Per serving: 36 calories, 0 g fat, 0 g saturated fat, 1 g protein, 8 g carbohydrate, 0.5 g fiber, 294 mg sodium
• MAKE AHEAD • The cucumbers can be refrigerated for up to 3 days.
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 50 MINUTES
French green lentils (sometimes sold as petite or Puy lentils) hold their shape much better than other lentils and do well in salads such as this.
¾ cup small French green lentils (Puy)
2 cloves garlic, minced
2 teaspoons grated lemon zest
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
¾ cup chopped fresh flat-leaf parsley
1⁄3 cup finely diced red onion
1 tablespoon plus 1 teaspoon fresh lemon juice
1 tablespoon extra-virgin olive oil
In a medium saucepan, combine the lentils, garlic, lemon zest, salt, pepper, and 2 cups water. Bring to a boil over high heat, then reduce to a simmer. Cover and cook until the lentils are just tender, 35 to 40 minutes.
Drain any excess liquid and transfer the lentils to a large bowl. Add the parsley, onion, lemon juice, and oil. Toss well.
Divide the salad among 4 salad plates and serve warm or at room temperature.
MAKES 4 (½-cup) SERVINGS • Per serving: 156 calories, 4 g fat, 0.5 g saturated fat, 8 g protein, 23 g carbohydrate, 6 g fiber, 156 mg sodium
• VARIATION • GREEN LENTIL AND PORK SALAD (4 servings): For a main dish, add ½ pound cooked pork loin or tenderloin cut into cubes along with 1 cup finely chopped fresh fennel to the lentil salad. Season with a little hot sauce, if desired.
Per serving: 284 calories, 10 g fat, 2.5 g saturated fat, 25 g protein, 25 g carbohydrate, 7 g fiber, 196 mg sodium
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 30 MINUTES
So-called rainbow chard isn’t a variety unto itself, but rather three different types of chard sold together: regular Swiss chard (with white stalks), red chard, and golden chard. Each color brings its own flavor quality to the table: Swiss chard has a slightly tannic, mineral flavor; red is slightly sweet; and golden is sweeter than the red. If you can’t find rainbow chard, use regular Swiss chard.
1¼ cups thinly sliced carrots
2 cloves garlic, thinly sliced
1 tablespoon dark sesame oil
2 teaspoons red wine vinegar
¼ teaspoon salt
2 bunches rainbow Swiss chard (about 1 pound), stems and leaves cut crosswise into ½-inch pieces
1 teaspoon sesame seeds
In a small saucepan, bring the carrots, garlic, and 1 cup water to a boil over high heat. Reduce to a simmer, cover, and cook until the carrots are very soft, about 20 minutes. Transfer the carrots, garlic, and any liquid remaining in the pan to a food processor. Add the sesame oil, vinegar, and salt. Purée until smooth.
While the carrots are cooking, in a large skillet, bring ½ cup water to a boil over high heat. Add the chard and reduce the heat to medium. Cover and cook until the chard is tender, about 5 minutes. Rinse under cold water, drain well, and pat dry.
Transfer the Swiss chard to a large salad bowl, spoon the puréed carrot mixture over it, and toss to coat. Sprinkle evenly with the sesame seeds.
MAKES 4 (1-cup) SERVINGS • Per serving: 75 calories, 4.5 g fat, 0.5 g saturated fat, 3 g protein, 9 g carbohydrate, 3 g fiber, 414 mg sodium
• MAKE AHEAD • The carrot dressing can be made up to 3 days ahead and refrigerated.
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 35 MINUTES
Store-bought baked tofu is usually not gluten-free and is often swimming in a high-sugar marinade. The solution is to make your own home-baked tofu cubes, as we do here, marinating the tofu in some vegetable juice blend before baking.
¾ cup or 1 can (5.5 ounces) low-sodium vegetable juice blend
1 tablespoon fresh lemon juice
1 teaspoon hot sauce (optional)
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1 container (14 ounces) extra-firm tofu, drained
Olive oil cooking spray
½ teaspoon coarse kosher salt
20 walnut halves (a generous 1⁄3 cup)
5 cups coarsely chopped romaine lettuce
1 bunch watercress (about 6 ounces), tough stems trimmed, coarsely chopped
1 cup grape tomatoes, finely chopped
2 ounces reduced-fat feta cheese, crumbled
In a small bowl, whisk together the vegetable juice blend, lemon juice, hot sauce (if using), and 1 teaspoon of the oil.
Halve the block of tofu horizontally, then cut each slab into 20 cubes (for a total of 40). Transfer the cubes to a container big enough to hold them snugly in a single layer and pour ½ cup of the vegetable juice mixture over them. Let the tofu stand while you preheat the oven.
Whisk the remaining 1 tablespoon oil into the remaining vegetable juice mixture and set the dressing aside.
Preheat the oven to 400°F. Line a baking sheet with foil (for easier cleanup). Lightly spray the foil with olive oil.
Spread the tofu cubes on the baking sheet. Drizzle each cube with a little of the marinade left in the container. Roast until firm and beginning to brown at the edges, about 30 minutes. Transfer to a medium bowl and sprinkle with the salt. Toss well and let cool slightly.
Meanwhile, in a toaster oven at 350°F or in a small dry skillet over medium-low heat, cook the walnuts (stirring if in a skillet) until toasted and fragrant, 3 to 5 minutes. Immediately transfer to a cutting board to stop the cooking. When cool enough to handle, coarsely chop.
In a salad bowl, toss together the walnuts, lettuce, watercress, tomatoes, feta, and all but 2 tablespoons of the reserved dressing.
Divide the lettuce mixture among 4 plates. Top each serving with 10 tofu cubes. Drizzle the tofu with the reserved dressing (about 1½ teaspoons per serving).
MAKES 4 SERVINGS • Per serving: 265 calories, 18 g fat, 3 g saturated fat, 17 g protein, 11 g carbohydrate, 4.5 g fiber, 487 mg sodium
• MAKE AHEAD • The tofu can be baked several hours ahead of time. In fact its flavor improves if it gets a chance to sit for awhile at room temperature.
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 25 MINUTES
The quality of a Caesar salad can live and die on the freshness of the Parmesan cheese used. Ideally you should grate the cheese yourself, from a block of Parmesan. Next-best choice is to buy a tub of refrigerated grated Parmesan. But it would really be best to avoid the cans of shelf-stable grated Parmesan for this salad. As veteran South Beach dieters know, we’ve never been big on croutons, as they’re usually made from white bread, but these cornmeal croutons have way more nutrients and fiber and are a healthy option for the gluten sensitive.
CROUTONS
6 tablespoons yellow cornmeal
¼ teaspoon gluten-free baking powder
¼ teaspoon chipotle chile powder
¼ teaspoon garlic powder
¼ teaspoon salt
3 tablespoons liquid egg whites
Olive oil cooking spray
DRESSING AND SALAD
2 tablespoons mayonnaise (made with extra-virgin olive oil)
1 tablespoon fresh lemon juice
1 to 2 teaspoons chopped pickled jalapeño (to taste)
¼ teaspoon ground cumin
1 head romaine lettuce, cut crosswise into strips (8 cups)
¼ cup freshly grated Parmesan cheese
For the croutons: Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper.
In a small bowl, stir together the cornmeal, baking powder, chipotle powder, garlic powder, and salt. Whisk in the egg whites and 2 tablespoons water.
Place the dough on the baking sheet and pat to a 5-inch square (about ¼ inch thick). Bake until set, about 10 minutes. Remove from the oven (but leave the oven on). Spray the top of the cornbread lightly with olive oil, then flip over and lightly spray the bottom. Cut the squares into ½-to ¾-inch cubes and separate so air can circulate round them. Return to the oven and bake until crisp and dry, 8 to 10 minutes longer. Let cool slightly on the pan.
Meanwhile, for the dressing: In a small bowl, whisk together the mayonnaise, lemon juice, jalapeño, cumin, and 1 tablespoon water.
In a large bowl, toss the romaine with the dressing.
Divide the romaine among 4 salad plates. Dividing evenly, top with the croutons and sprinkle with the Parmesan.
MAKES 4 SERVINGS • Per serving: 129 calories, 5 g fat, 1 g saturated fat, 5 g protein, 17 g carbohydrate, 2.5 g fiber, 339 mg sodium
• MAKE AHEAD • You can make the croutons ahead and store them at room temperature in an airtight container for up to a week. Just before assembling the salad, re-crisp the croutons in a toaster oven or regular oven at 325°F (3 to 5 minutes in the toaster oven; 5 to 7 minutes in the regular oven).
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 25 MINUTES
This is like a potato salad ... but without the potatoes. If you can find kuri squash (often sold in farmers’ markets in the fall and early winter), definitely give it a try. It has an almost nutty flavor; in fact the French call this squash potimarron, which loosely translated means chestnut squash.
4 cups peeled and cubed (¾-inch) winter squash (kuri, kabocha, acorn, or butternut)
¼ cup finely diced red onion
2 teaspoons apple cider vinegar
½ teaspoon coarse kosher salt
¼ teaspoon freshly ground black pepper
1 large stalk celery, finely diced
½ cup chopped fresh flat-leaf parsley, cilantro, or a combo
3 tablespoons mayonnaise (made with olive oil)
In a steamer, cook the squash until firm-tender, about 15 minutes.
Meanwhile, in a large bowl, combine the onion, vinegar, salt, and pepper.
Transfer the hot squash to the bowl with the onion and toss to coat. Stir in the celery, parsley, and mayonnaise. Toss to coat.
Serve warm, at room temperature, or chilled (see Make Ahead, below).
MAKES 4 (1-cup) SERVINGS • Per serving: 107 calories, 3 g fat, 0 g saturated fat, 2 g protein, 20 g carbohydrate, 3.5 g fiber, 334 mg sodium
• MAKE AHEAD • You can make the salad several hours ahead and keep at room temperature or make it up to 3 days ahead and refrigerate. As the salad sits, the dressing will be absorbed into the sweet potatoes, so add a little 1% milk to the salad and toss together before serving to loosen it up a little.
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 15 MINUTES
For a colorful variation, use a combo of zucchini and yellow squash. This salad can also be dolled up with some roasted red bell pepper.
2 tablespoons plus 2 teaspoons fresh lime juice
1 tablespoon plus 1 teaspoon extra-virgin olive oil
¼ teaspoon salt
1 pound zucchini, thinly sliced
¼ cup finely chopped red onion
2 large green olives, pitted and chopped
In a large shallow bowl, whisk together the lime juice, oil, and salt. Add the zucchini and toss to coat.
Using a slotted spoon, remove the zucchini from the lime mixture and arrange on 4 salad plates. Dividing evenly, scatter the onion and olives on top. Drizzle any lime mixture remaining in the bowl over each.
MAKES 4 (¾-cup) SERVINGS • Per serving: 68 calories, 5 g fat, 1 g saturated fat, 2 g protein, 5 g carbohydrate, 1.5 g fiber, 176 mg sodium
• MAKE AHEAD • The zucchini can be dressed up to a day ahead and refrigerated, but don’t add the onion and olives any sooner than 2 hours before serving. Serve chilled or at room temperature.
