Main-Dish Salads

• Grilled Garlic Steak Salad
• Chicken and Strawberry Spinach Salad
• Tropical Chicken Salad
• Grilled Buffalo Shrimp Salad
• Healthified Crunchy Asian Salad
• Wheat Berry Salad

Grilled Garlic Steak Salad

Prep Time: 30 Minutes • Start to Finish: 30 Minutes • Makes 6 servings

• Dressing
• ⅓ cup olive or vegetable oil
• 2 tablespoons chopped fresh parsley
• 3 tablespoons red wine vinegar
• 1 tablespoon lemon juice
• 1½ teaspoons chopped fresh or ½ teaspoon dried oregano leaves
• ½ teaspoon crushed red pepper flakes
• 2 cloves garlic, finely chopped
• Salad
• 1 large red or yellow bell pepper, cut into strips
• 1 cup sliced fresh mushrooms (3 oz)
• 1 boneless beef sirloin steak, 1 to 1½ inches thick (1 lb)
• ¼ teaspoon salt
• ⅛ teaspoon pepper
• 6 cups bite-size pieces salad greens

1 Heat gas or charcoal grill. In tightly covered container, shake all dressing ingredients; reserve ¼ cup.

2 Toss bell pepper and mushrooms with 2 tablespoons of the dressing; place in grill basket (grill “wok”). Set aside. Place beef on grill over medium heat. Cover grill; cook 15 to 20 minutes, turning once, until of desired doneness. Add grill basket to grill for last 5 minutes of cooking time, shaking basket or stirring vegetables occasionally, until bell pepper is crisp-tender.

3 Remove beef from grill to cutting board. Sprinkle with salt and pepper; cut into ¼-inch slices. In large bowl, toss beef with reserved ¼ cup dressing. Add salad greens, grilled vegetables and remaining dressing; toss.

1 Serving: Calories 190; Calories from Fat: 13, Trans Fat: 0g, Cholesterol: 40mg; Total Fat 12g (Saturated Fat 2g); Sodium 140mg; Total Carbohydrate 5g (Dietary Fiber 2g); Protein 17g     Exchanges: 1 Vegetable, 2 Lean Meat, 1 Fat    Carbohydrate Choices: ½

Tips Enjoy this sizzling summer salad with a crusty French baguette and tall glasses of iced tea.

Bell peppers are available in a rainbow of colors, such as red, yellow, green, orange, purple and chocolate brown. Pick whatever color you like, or use a variety.

Chicken and Strawberry Spinach Salad

Prep Time: 30 Minutes • Start to Finish: 30 Minutes • Makes 4 servings

• Dressing
• 3 tablespoons apple juice
• 2 tablespoons strawberry spreadable fruit
• 2 tablespoons balsamic vinegar
• Salad
• 1 lb boneless skinless chicken breasts
• 8 cups bite-size pieces spinach
• 1 cup strawberries, stems removed, strawberries cut in half
• ¼ cup crumbled Gorgonzola cheese (1 oz)
• ¼ cup chopped walnuts

1 In small bowl, mix dressing ingredients until blended; set aside.

2 Spray 10-inch skillet with cooking spray; heat over medium-high heat. Add chicken; cook 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (165°F). Remove chicken to cutting board.

3 Add dressing to skillet; stir to loosen any pan drippings. Cut chicken into slices. Arrange spinach on individual serving plates. Top with chicken, strawberries and cheese. Drizzle with dressing. Sprinkle with walnuts.

1 Serving: Calories 300 (Calories from Fat 100); Total Fat 11g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 75mg; Sodium 230mg; Total Carbohydrate 18g (Dietary Fiber 3g, Sugars 12g); Protein 30g     Exchanges: ½ Other Carbohydrate, 2 Vegetable, 4 Lean Meat, ½ Fat    Carbohydrate Choices: 1

Tips An exquisite Italian ingredient, balsamic vinegar is made from white Trebbiano grape juice. This vinegar’s dark color and pungent flavor develops while it ages in wooden barrels. Balsamic vinegar is fat-free and imparts an intense, sweet flavor to food.

Look for fresh strawberries that are brightly colored and plump, with their green tops still attached. For the best results, wash strawberries just before using them. Strawberries are an excellent source of vitamin C and also provide some potassium and iron.

Tropical Chicken Salad

Prep Time: 25 Minutes • Start to Finish: 25 Minutes • Makes 4 servings

• 1 lb boneless skinless chicken breasts, cut into ½-inch strips
• 2 tablespoons blackened seasoning blend
• 1 tablespoon canola or vegetable oil
• 1 bag (5½ oz) mixed baby salad greens (4 cups)
• 1 medium mango, seed removed, peeled and diced (1 cup)
• ½ medium red onion, sliced (¾ cup)
• 1 small red bell pepper, chopped (½ cup)
• ⅔ cup raspberry vinaigrette

1 Place chicken in heavy duty resealable food-storage plastic bag. Sprinkle seasoning blend over chicken; seal bag and shake until chicken is evenly coated.

2 Heat oil in 10-inch nonstick skillet over medium-high heat. Cook chicken in oil 7 to 10 minutes, stirring frequently, until no longer pink in center. Remove chicken from skillet; drain on paper towels.

3 In large bowl, toss salad greens, mango, onion and bell pepper; divide among individual serving plates. Top with chicken. Drizzle with vinaigrette.

1 Serving: Calories 280 (Calories from Fat 70); Total Fat 7g (Saturated Fat 1.5g, Trans Fat 0g); Cholesterol 70mg; Sodium 560mg; Total Carbohydrate 26g (Dietary Fiber 3g); Protein 26g     Exchanges: 1½ Other Carbohydrate, 1 Vegetable, 3½ Very Lean Meat, 1 Fat    Carbohydrate Choices: 2

Grilled Buffalo Shrimp Salad

Prep Time: 15 Minutes • Start to Finish: 35 Minutes • Makes 8 servings

• 2 lb uncooked deveined peeled large shrimp, tail shells removed
• ½ cup Buffalo wing sauce
• 2 bags (10 oz each) torn mixed salad greens (such as romaine lettuce and radicchio)
• 2 medium stalks celery, sliced (1 cup)
• 1½ cups seasoned croutons
• 1 cup blue cheese dressing

1 Heat gas or charcoal grill. Thread shrimp onto eight 12-inch metal skewers. Brush with wing sauce, covering all sides of shrimp. Let stand 10 minutes to marinate.

2 Place shrimp on grill over medium heat. Cover grill; cook 5 to 7 minutes or until shrimp turn pink.

3 In large bowl, place salad greens, celery, croutons and dressing; toss gently. Divide salad among individual serving plates. Top each salad with shrimp.

1 Serving: Calories 290 (Calories from Fat 170); Total Fat 19g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 170mg; Sodium 1110mg; Total Carbohydrate 10g (Dietary Fiber 2g, Sugars 2g); Protein 19g     Exchanges: ½ Starch, 2½ Lean Meat, 2½ Fat    Carbohydrate Choices: ½

Tips Buffalo wing sauces vary in flavor. Experiment with different brands to find your favorite.

If you use frozen shrimp, be sure to thaw them before marinating.

Healthified Crunchy Asian Salad

Prep Time: 30 Minutes • Start to Finish: 30 Minutes • Makes 15 servings (⅔ cup each)

• Dressing
• ⅓ cup canola or vegetable oil
• ⅓ cup rice vinegar
• 3 tablespoons sugar
• ¾ teaspoon salt
• ½ teaspoon pepper
• Salad
• 1 package (3 oz) ramen noodle soup mix (any flavor)
• 1 bag (16 oz) coleslaw mix (shredded cabbage and carrots)
• 8 medium green onions, sliced (½ cup)
• 1 medium red bell pepper, cut into 1 x ⅛-inch strips
• ½ cup sliced almonds (2 oz)
• 2 seedless oranges, peeled, coarsely chopped (1½ cups)
• 2 cups coarsely chopped fresh baby spinach leaves

1 In large bowl, beat dressing ingredients with whisk until sugar is dissolved and mixture is well blended.

2 Break up ramen noodles in bag before opening. (Discard seasoning packet from soup package.) Add noodles, coleslaw mix, green onions, bell pepper, and almonds to dressing; toss to mix well. Stir in oranges and spinach. Serve immediately or refrigerate up to 8 hours.

1 Serving: Calories 110 (Calories from Fat 60); Total Fat 7g (Saturated Fat 0.5g, Trans Fat 0g); Cholesterol 0mg; Sodium 150mg; Total Carbohydrate 9g (Dietary Fiber 2g); Protein 1g     Exchanges: 1 Vegetable, 1½ Fat    Carbohydrate Choices: ½

Tips You might wonder what we mean by “healthified”? We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.

Chopped peanuts or honey-roasted peanuts would be a delicious substitute for the almonds in this recipe.

Wheat Berry Salad

Prep Time: 15 Minutes • Start to Finish: 2 Hours 45 Minutes • Makes 5 servings

• Wheat Berries
• ¾ cup uncooked wheat berries
• 3 cups water
• Dressing
• ⅓ cup vegetable oil
• 2 tablespoons mayonnaise or salad dressing
• 2 tablespoons red wine vinegar
• ½ teaspoon salt
• ¼ teaspoon garlic powder
• ⅛ teaspoon pepper
• Salad
• 1 cup chopped broccoli
• 1 cup chopped cauliflower
• 1 cup grape or cherry tomatoes, cut in half
• 1 small green bell pepper, chopped (½ cup)
• 4 medium green onions, sliced (¼ cup)
• ½ cup crumbled feta cheese (2 oz)

1 In 3-quart saucepan, soak wheat berries in water 30 minutes.

2 Heat berries and water to boiling over high heat. Reduce heat to low; partially cover and simmer 55 to 60 minutes or until wheat berries are tender. Drain; rinse with cold water.

3 In small bowl, mix dressing ingredients until well blended.

4 In large serving bowl, toss wheat berries, salad ingredients and dressing. Cover; refrigerate at least 1 hour before serving.

1 Serving: Calories 160 (Calories from Fat 100); Total Fat 11g (Saturated Fat 2½g, Trans Fat 0g); Cholesterol 10mg; Sodium 230mg; Total Carbohydrate 11g (Dietary Fiber 3g); Protein 3g     Exchanges: 1½ Starch, 1 Vegetable, 2 Fat    Carbohydrate Choices: 1

Tip Wheat berries are simply whole grains of wheat; they can be found in the natural foods section of the supermarket.