Salmon, Kale, and Roasted Sweet Potato Salad with Miso Vinaigrette
Summer Grilled Salmon Panzanella Salad
Nectarine Salad with Grilled Chicken and Chickpeas
Bean Salad with Grilled Chicken
Spring Vegetable Salad with Chicken
Apple, Quinoa, and Blue Cheese Salad
Farro is a power grain with ancient roots. It tastes earthy and nutty and delicious. In this salad, it soaks up the tangy flavors of the barbecue dressing while providing protein, fiber, magnesium, and vitamins A, B, C, and E. SERVES 2
10 cups (2.4 L) fresh spinach (1 pound/450 g), chopped
1½ cups (375 mL) cooked farro
1 cup (250 mL) fresh corn kernels
1 cup (250 mL) shelled edamame, cooked
1 cup (250 mL) halved cherry tomatoes
¼ cup (60 mL) chopped red onion
1 tablespoon (15 mL) cider vinegar or red wine vinegar
1 tablespoon (15 mL) fat-free ranch dressing
1 tablespoon (15 mL) barbecue sauce
Salt and pepper
1. In a large bowl, combine spinach, farro, corn, edamame, tomatoes, onions, vinegar, ranch dressing, and barbecue sauce; toss to coat. Season with salt and pepper.
2. Refrigerate for at least 30 minutes before serving.
Nutritional Information (per serving)
Calories 373 • Carbs 64 grams • Protein 22 grams • Fat 7 grams • Fiber 9 grams
I love taking this salad to barbecues. It’s always a huge hit. The natural sweetness of the corn adds a burst of flavor, while the jalapeño provides a hint of spiciness, making this an exciting and delicious dish. SERVES 2
18 fresh green beans, trimmed and cut in 1-inch (2.5 cm) pieces
½ cup (125 mL) fresh corn kernels
½ cup (125 mL) halved cherry tomatoes
¼ cup (60 mL) canned or thawed frozen lima beans
¼ cup (60 mL) diced avocado
¼ cup (60 mL) finely chopped red onion
¼ medium jalapeño pepper, seeded and finely diced
8 ounces (225 g) extra-firm tofu
Cooking oil spray
DRESSING
1 tablespoon (15 mL) red wine vinegar
1 tablespoon (15 mL) canola or other vegetable oil
1 tablespoon (15 mL) chopped or thinly sliced fresh basil
½ teaspoon (2 mL) stevia or sweetener of your choice
Salt and pepper
1. For the dressing: In a large bowl, combine vinegar, oil, basil, and stevia; whisk until blended. Season with salt and pepper.
2. Add green beans, corn, tomatoes, lima beans, avocado, onions, and jalapeño. Toss with dressing. Let marinate at room temperature for at least 1 hour.
3. Preheat oven to 400°F (200°C).
4. Wrap tofu in 4 or 5 layers of paper towels and press down to squeeze excess moisture from the tofu. Cut tofu into cubes.
5. Lightly spray tofu with cooking oil. Arrange in a single layer on a baking sheet. Bake, flipping halfway through, until golden brown and just crisp, about 40 minutes.
6. Toss tofu with salad and divide between 2 plates.
Nutritional Information (per serving)
Calories 350 • Carbs 45 grams • Protein 24 grams • Fat 9 grams • Fiber 11 grams
This is a refreshing and clean salad. Experiment with other fresh herbs for a totally different flavor. SERVES 2
6 ounces (170 g) peeled cooked shrimp, chopped
2 cups (500 mL) cubed seeded watermelon
2 cups (500 mL) chopped unpeeled English cucumber
1 cup (250 mL) fresh corn kernels
¼ cup (60 mL) chopped red onion
½ medium avocado, peeled and diced
1 small jalapeño pepper, seeded and finely chopped
4 cups (1 L) watercress, coarse stems removed
Chopped fresh cilantro, basil, and/or mint
DRESSING
2 tablespoons (30 mL) cider or other vinegar
2 teaspoons (10 mL) dried cilantro
1 teaspoon (5 mL) canola oil
½ teaspoon (2 mL) stevia or sweetener of your choice
Juice of 1 lime
Salt and pepper
1. For the dressing: In a small bowl, combine vinegar, cilantro, oil, stevia, and lime juice; whisk until blended. Season with salt and pepper.
2. In a medium bowl, combine shrimp, watermelon, cucumber, corn, onions, avocado, and jalapeño.
3. Add dressing and toss to coat. Season with salt and pepper.
4. Divide watercress between 2 plates. Spoon salad mixture over watercress. Sprinkle salad with fresh herbs.
Nutritional Information (per serving)
Calories 355 • Carbs 52 grams • Protein 28 grams • Fat 8 grams • Fiber 10 grams
Kale deserves its popularity—it’s loaded with fiber and nutrients and is always in season. SERVES 2
½ teaspoon (2 mL) paprika
½ teaspoon (2 mL) cayenne
Salt and pepper
2 skinless salmon fillets (2 ounces/55 g each)
Cooking oil spray
6 cups (1.5 L) shredded kale
1 cup (250 mL) roasted cubed butternut squash
⅔ cup (150 mL) cooked pearl barley
DRESSING
2 tablespoons (30 mL) sherry vinegar or red wine vinegar
2 teaspoons (10 mL) walnut oil or vegetable oil
1 teaspoon (5 mL) stevia or sweetener of your choice
Salt and pepper
1. For the dressing: In a large bowl, combine vinegar, oil, and stevia; whisk until blended. Season with salt and pepper. Set aside.
2. Stir together paprika, cayenne, and salt and pepper to taste. Sprinkle over both sides of salmon.
3. Heat a medium nonstick sauté pan over medium-high heat. Spray with cooking oil.
4. Sear salmon on both sides, turning once, until middle is cooked through, 4 to 5 minutes per side.
5. Add kale, squash, and barley to dressing; toss well. Season with a pinch of salt.
6. Divide salad between 2 plates and top with salmon.
Nutritional Information (per serving)
Calories 344 • Carbs 48 grams • Protein 21 grams • Fat 10 grams • Fiber 13 grams
Salmon, Kale, and Roasted Sweet Potato Salad with Miso Vinaigrette
The crunchy texture of kale goes perfectly with the sweet starchiness of sweet potatoes in this Asian-inspired recipe. SERVES 2
Cooking oil spray
2 tablespoons (30 mL) white miso paste
1 tablespoon (15 mL) low-sodium soy sauce
1 tablespoon (15 mL) water
1 teaspoon (5 mL) sesame oil
Salt and pepper
2 cups (500 mL) peeled sweet potato cut in halfmoons ¼ inch (5 mm) thick (about 3 medium)
2 skinless salmon fillets (2 ounces/55 g each) or 4 ounces (115 g) grilled skinless chicken breast, chopped
6 cups (1.5 L) shredded kale
1. Preheat oven to 400°F (200°C). Spray a baking sheet with cooking oil.
2. In a small bowl, stir together miso, soy sauce, water, and sesame oil until smooth. Season vinaigrette with salt and pepper.
3. In a large bowl, toss sweet potatoes with half of the vinaigrette, then arrange in a single layer on the baking sheet. Set aside the bowl. Season potatoes with salt and pepper. Roast, turning once halfway through, until brown, about 15 minutes. Let cool for 15 minutes.
4. Meanwhile, season both sides of salmon with salt and pepper.
5. Heat a medium nonstick sauté pan over medium-high heat. Spray with cooking oil.
6. Add salmon and cook, turning once, until cooked through, 4 to 5 minutes per side. Set salmon aside.
7. In the large bowl, toss kale with remaining vinaigrette.
8. Divide kale between 2 plates. Top with sweet potatoes and then with salmon.
Nutritional Information (per serving)
Calories 375 • Carbs 56 grams • Protein 22 grams • Fat 9 grams • Fiber 12 grams
Summer Grilled Salmon Panzanella Salad
This bread salad is a true taste of Italy. Traditionally made with anchovies, it’s an Italian classic. SERVES 2
2 slices whole-grain sprouted bread, cut in 1-inch (2.5 cm) cubes
2 cups (500 mL) tomatoes cut in 1-inch (2.5 cm) cubes
2 cups (500 mL) unpeeled English cucumber cut in 1-inch (2.5 cm) cubes
¼ cup (60 mL) thinly sliced red onion
5 fresh basil leaves, thinly sliced
2 skinless salmon fillets (3 ounces/85 g each)
Cooking oil spray
5 cups (1.25 L) baby arugula
DRESSING
4 green olives, pitted and chopped
4 teaspoons (20 mL) red wine vinegar
1½ teaspoons (7 mL) capers, rinsed and chopped
1 teaspoon (5 mL) extra-virgin olive oil
Salt and pepper
1. For the dressing: In a large bowl, combine olives, vinegar, and capers. Whisk in oil until well blended. Season with salt and pepper.
2. Add bread, tomatoes, cucumber, onions, and basil; toss well. Let sit while you grill the fish so the bread absorbs some of the juices.
3. Season both sides of salmon with salt and pepper.
4. Spray cooking oil on grill rack (or heat a medium nonstick sauté pan and spray pan). Grill salmon, turning once, until cooked through, 4 to 5 minutes per side.
5. Divide arugula between 2 plates. Top with bread salad, then top with salmon.
Nutritional Information (per serving)
Calories 314 • Carbs 30 grams • Protein 26 grams • Fat 11 grams • Fiber 7 grams
This simple salad makes a perfect bag lunch to take to work or school, because it’s even better after the ingredients have had a chance to marinate a little. SERVES 2
3 ounces (85 g) lean smoked turkey, sliced or chopped
¾ cup (175 mL) shredded low-fat cheese
¾ cup (175 mL) fresh corn kernels
½ cup (125 mL) canned black beans, drained and rinsed
½ cup (125 mL) halved cherry tomatoes
½ cup (125 mL) chopped bell pepper (any color)
¼ cup (60 mL) finely chopped red onion
2 cups (500 mL) fresh baby spinach
DRESSING
2 tablespoons (30 mL) chopped fresh cilantro
2 tablespoons (30 mL) low-sodium canned or fresh tomato juice
1½ teaspoons (7 mL) minced garlic
1½ teaspoons (7 mL) extra-virgin olive oil
1½ teaspoons (7 mL) sherry vinegar or other vinegar
Juice of ½ lemon
Salt and pepper
1. For the dressing: In a large bowl, combine cilantro, tomato juice, garlic, olive oil, vinegar, and lemon juice; whisk until well blended. Season with salt and pepper.
2. Add turkey, cheese, corn, beans, tomatoes, bell pepper, and onions. Toss well.
3. Divide spinach between 2 plates. Top with turkey salad.
Nutritional Information (per serving)
Calories 316 • Carbs 34 grams • Protein 29 grams • Fat 8 grams • Fiber 9 grams
Nectarine Salad with Grilled Chicken and Chickpeas
The creaminess of the goat cheese and the tartness of the nectarine is a match made in heaven. Peach, pear, apple, and plum work just as well in this satisfying salad. SERVES 2
8 cups (2 L) fresh baby spinach (12 ounces/ 300 g)
1 cup (250 mL) canned chickpeas, drained and rinsed
1 cup (250 mL) chopped or thinly sliced nectarine
4 ounces (115 g) grilled skinless chicken breast, sliced
2 tablespoons (30 mL) crumbled soft goat cheese
DRESSING
2 tablespoons (30 mL) balsamic vinegar
2 teaspoons (10 mL) olive oil
Salt and pepper
1. For the dressing: In a large bowl, whisk together vinegar and oil until blended. Season with salt and pepper.
2. Add spinach and chickpeas; toss to coat.
3. Divide salad between 2 plates. Top with nectarine, then chicken, then goat cheese. Season with salt and pepper.
Nutritional Information (per serving)
Calories 361 • Carbs 43 grams • Protein 25 grams • Fat 11 grams • Fiber 10 grams
Many restaurants load up Asian chicken salad with unnecessary fat and sugar, often serving up a dish with more than 500 calories. Try this lighter version—you won’t miss a thing! SERVES 2
4 small wonton wrappers, sliced in thin strips
Cooking oil spray
Pinch of salt
4 ounces (115 g) cooked skinless chicken breast, shredded or “pulled”
4 cups (1 L) chopped or shredded romaine lettuce
3 cups (750 mL) shredded red, green, or napa cabbage
1 cup (250 mL) shredded carrots
1 cup (250 mL) diced red bell pepper
20 medium snow peas, thinly sliced
2 large green onions, thinly sliced
½ cup (125 mL) drained canned unsweetened mandarin orange segments
1 teaspoon (5 mL) each chopped fresh mint, basil, and cilantro
DRESSING
2 tablespoons (30 mL) rice vinegar
1 tablespoon (15 mL) low-sodium soy sauce
2 teaspoons (10 mL) minced peeled fresh ginger
2 teaspoons (10 mL) orange juice
2 teaspoons (10 mL) coconut oil or any vegetable oil
1 teaspoon (5 mL) stevia or sweetener of your choice
Salt and pepper
1. Preheat oven to 450°F (230°C).
2. Spread wonton strips on a cookie sheet and spray lightly with cooking oil. Cook, turning once halfway through, until browned and crispy, about 6 minutes. Remove from oven and sprinkle with a pinch of salt.
3. In a large bowl, combine chicken, lettuce, cabbage, carrots, bell pepper, snow peas, and green onions; toss lightly.
4. For the dressing: In a small bowl, combine rice vinegar, soy sauce, ginger, orange juice, oil, and stevia; whisk to blend. Season with salt and pepper.
5. Pour dressing over salad. Toss lightly to coat.
6. Divide salad between 2 plates. Top with mandarins, crispy wonton strips, and chopped herbs (if using).
Nutritional Information (per serving)
Calories 324 • Carbs 40 grams • Protein 25 grams • Fat 8 grams • Fiber 10 grams
Taco night is back on the menu thanks to this nutritious approach. SERVES 2
Cooking oil spray
¼ cup (60 mL) chopped onion
4 ounces (115 g) ground chicken breast or other lean protein
2 teaspoons (10 mL) taco seasoning mix
2 tablespoons (30 mL) water
1½ cups (375 mL) low-fat refried black beans
4 cups (1 L) chopped or shredded romaine lettuce
1 cup (250 mL) chopped canned or cooked (or shredded raw) beets
½ cup (125 mL) chopped tomato
¼ cup (60 mL) fresh corn kernels
DRESSING
¼ cup (60 mL) cider vinegar or other vinegar
1 teaspoon (5 mL) olive oil
½ teaspoon (2 mL) ground chipotle chili (or 1 teaspoon/5 mL finely chopped canned chipotle in adobo sauce)
½ teaspoon (2 mL) stevia or sweetener of your choice
Salt and pepper
1. For the dressing: In a large bowl, whisk together vinegar, oil, chipotle, and stevia. Season with salt and pepper. Set aside.
2. Heat a medium nonstick sauté pan over medium-high heat. Spray with cooking oil.
3. Add onions and chicken; sauté until chicken is cooked through and starting to brown, about 6 minutes. Add taco seasoning and water; stir to coat. Cook, stirring often, for another 5 minutes. Transfer chicken mixture to a plate and return pan to heat.
4. Add beans to pan and cook until warmed through, about 4 minutes. Divide beans between 2 plates. Let cool slightly.
5. Add romaine, beets, and tomatoes to dressing and toss to coat well. Top beans evenly with salad.
6. Top salad with chicken, then with corn.
Nutritional Information (per serving)
Calories 366 • Carbs 48 grams • Protein 25 grams • Fat 8 grams • Fiber 13 grams
I love the satisfying sweetness of this delicious high-fiber dish. SERVES 2
4 cups (1 L) shredded kale
4 ounces (115 g) cooked skinless chicken breast, chopped or shredded
½ cup (125 mL) cooked pearl barley
½ cup (125 mL) unsweetened dried cranberries
¼ medium avocado, peeled and cubed
2 tablespoons (30 mL) sunflower seeds
DRESSING
1 tablespoon (15 mL) balsamic vinegar
1 teaspoon (5 mL) pure maple syrup or sweetener of your choice
Juice of 1 lemon
Salt and pepper
1. For the dressing: In a large bowl, combine vinegar, maple syrup, and lemon juice; whisk until blended. Season with salt and pepper.
2. Add kale and toss with dressing.
3. Divide between 2 plates. Top kale evenly with chicken, barley, cranberries, avocado, and sunflower seeds.
Nutritional Information (per serving)
Calories 317 • Carbs 41 grams • Protein 21 grams • Fat 10 grams • Fiber 12 grams
Bean Salad with Grilled Chicken
I never get tired of this salad, which comes together in minutes with common pantry items. I make it whenever we have leftover chicken or turkey. SERVES 2
1½ cups (375 mL) assorted canned beans (such as black, pinto, white, kidney, chickpeas), drained and rinsed
1 cup (250 mL) halved cherry tomatoes
2 tablespoons (30 mL) low-fat herbed or other low-fat vinaigrette
Salt and pepper
4 cups (1 L) shredded romaine lettuce
4 ounces (115 g) grilled skinless chicken breast, thinly sliced
1. Combine beans, tomatoes, and vinaigrette in a medium bowl. Season with salt and pepper. Toss to coat. Let sit in refrigerator for at least 20 minutes.
2. Divide romaine between 2 plates. Top with bean salad, then with chicken.
Nutritional Information (per serving)
Calories 312 • Carbs 42 grams • Protein 26 grams • Fat 5 grams • Fiber 13 grams
Spring Vegetable Salad with Chicken
Pumpkin seeds (or pepitas) are a rich source of iron and magnesium. I like raw pepitas in this recipe, but roasted ones will do; just watch the sodium content on the store-bought variety. SERVES 2
2 cups (500 mL) green beans, trimmed
2 small zucchini
6 cups (1.5 L) mixed salad greens
4 tablespoons (60 mL) low-fat vinaigrette
Salt and pepper
2 cups (500 mL) shredded carrots
2 thin slices red onion
4 ounces (115 g) grilled skinless chicken breast, thinly sliced or chopped
2 tablespoons (30 mL) crumbled soft goat cheese
2 tablespoons (30 mL) pumpkin seeds, toasted
1. Bring a large pot of salted water to a boil. Add green beans and cook until bright green and tender-crisp, about 1½ minutes. Drain beans and plunge into ice water to stop the cooking. When cool, remove from ice water (reserving the water), pat dry, and set aside.
2. Using a vegetable peeler, peel lengthwise ribbons of zucchini that are thin enough to curl or fold over without breaking. Place ribbons in ice water until ready to use.
3. In a large bowl, lightly toss salad greens with 2 tablespoons (30 mL) of the vinaigrette and a pinch of salt and pepper. Divide between 2 plates.
4. Drain zucchini and pat dry. In the same bowl, combine zucchini, green beans, carrots, onion, and remaining 2 tablespoons (30 mL) dressing. Toss well. Season with salt and pepper.
5. Top salad greens with vegetable mixture, then top with chicken, goat cheese, and pumpkin seeds.
Nutritional Information (per serving)
Calories 315 • Carbs 35 grams • Protein 22 grams • Fat 10 grams • Fiber 13 grams
Apple, Quinoa, and Blue Cheese Salad
A summery alternative to the standard chicken or Waldorf salad. SERVES 2
½ cup (125 mL) nonfat plain yogurt
2 tablespoons (30 mL) crumbled reduced-fat blue cheese
1 tablespoon (15 mL) chopped fresh tarragon (more for garnish, if desired)
1 tablespoon (15 mL) cider vinegar or red or white wine vinegar
Salt and pepper
1 large unpeeled apple, diced
1 cup (250 mL) diced celery
4 ounces (115 g) cooked skinless chicken breast, diced
8 cups (2 L) arugula
1½ cups (375 mL) cooked quinoa or other cooked whole grain (such as bulgur or barley)
1. In a small bowl, combine yogurt, blue cheese, tarragon, and vinegar. Season with salt and pepper. Stir together well. Chill dressing for at least 20 minutes.
2. In a large bowl, combine apple, celery, and chicken. Add dressing and toss well.
3. Divide arugula between 2 plates. Top evenly with quinoa, then with chicken salad. Garnish with tarragon, if desired.
Nutritional Information (per serving)
Calories 385 • Carbs 57 grams • Protein 26 grams • Fat 6 grams • Fiber 11 grams
My tribute to Los Angeles’s most famed salad, La Scala’s Chopped Salad. SERVES 2
5 cups (1.25 L) finely chopped romaine lettuce
2 cups (500 mL) finely chopped fresh spinach
4 ounces (115 g) cooked skinless chicken breast, chopped
1 ounce (28 g) sliced hard Italian salami, cut in thin strips
1 medium unpeeled English cucumber, chopped (about 2 cups/500 mL)
5 fresh basil leaves, chopped
2 cups (500 mL) halved or quartered cherry tomatoes
½ cup (125 mL) canned chickpeas, drained and rinsed
2 tablespoons (30 mL) shredded part-skim mozzarella cheese
VINAIGRETTE
1 tablespoon (15 mL) chopped fresh basil
1 tablespoon (15 mL) grated reduced-fat Parmesan cheese
1 tablespoon (15 mL) red wine vinegar
1 teaspoon (5 mL) Dijon mustard
Juice of 1 lemon
Salt and pepper
1. For the vinaigrette: In a small bowl, combine basil, Parmesan, vinegar, mustard, and lemon juice. Whisk until well blended. Season with salt and pepper. Set aside.
2. In a large bowl, toss together romaine and spinach. Divide between 2 plates.
3. In the same bowl, combine chicken, salami, cucumber, basil, tomatoes, chickpeas, and mozzarella; toss well. Spoon mixture over salad greens. Season with salt and pepper.
4. Dress salad with vinaigrette right before serving.
Nutritional Information (per serving)
Calories 320 • Carbs 35 grams • Protein 28 grams • Fat 10 grams • Fiber 9 grams
