Category Archives: Salads

Tomato and Avocado Salad

The wonderful texture of flavor of avocado shines through in this simple recipe. As well as tasting delicious, avocados are full of healthful MUFAs. This time I used all sliced Campari tomatoes for this salad – they are so sweet !

Tomato and Avocado Salad
Tomato and Avocado Salad

4 servings
161 calories per serving

2 lbs. assorted tomatoes, sliced (green tomatoes, grape tomatoes, heirlooms, etc. – whatever you have)
1 avocado, sliced
1 T Olive oil
Salt and pepper
1 T chopped cilantro or parsley.

Mix all except avocados in a bowl – then add avocado and gently mix so that avocados do not break up. Serve immediately.

Chicken and Pasta Salad

I love orzo and it is great in cold pasta salads. The goat cheese really melts in from all the lemon and it gives the whole dish a great flavor. Very satisfying !!

Chicken and Pasta Salad
Chicken and Pasta Salad

4 servings
275 calories per serving

¾ c orzo
¼ t grated lemon zest
3 T lemon juice
1 T oil
½ t Kosher salt
1 t minced garlic clove
¼ t pepper
1 c shredded grilled boneless skinless chicken breast (Perdue Shortcuts work great here !)
½ c cubed English cucumber
½ c chopped red bell pepper
½ c sliced scallions
½ c crumbled goat cheese

Cook pasta according to package directions, then drain and rinse in cold water to stop the cooking process and cool it down. Mix lemon zest, juice, oil, salt, garlic and pepper and mix with the orzo. Add chicken, cucumber, peppers, and onions. Garnish with goat cheese and serve.

Cucumber Tomato Salad

Always a great side – such a nice change from a regular green salad !

Cucumber Tomato Salad
Cucumber Tomato Salad

4 servings
70 calories per serving

4 small tomatoes, thinly sliced
2 small cucumbers, thinly sliced
1 small red onion, thinly sliced (optional)
½ c lite Zesty Italian dressing

Arrange all veggies on a plate and drizzle with the dressing.

Turkey, Black Bean and Edamame Salad

Edamame are just baby soybeans – they are tender, sweet, and you often see them served at Japanese restaurants. I like to buy frozen ones and keep them on hand for different recipes. Salads are a great way to serve them 🙂

Turkey, Black Bean and Edamame Salad
Turkey, Black Bean and Edamame Salad

4 servings
390 calories per serving

2 c cubed smoked turkey
15.5 oz. can black beans, rinsed and drained
14 oz. can corn
1 c shelled edamame cooked according to package instructions
1 red bell pepper, chopped
¼ c chopped cilantro
1 T minced garlic clove
Salt and pepper to taste
2 T oil
2 T cider vinegar
1 t Dijon mustard
4 c field greens

Mix the turkey, beans, corn, edamame, bell pepper, cilantro, garlic, salt and pepper. Whisk oil, vinegar and mustard and pour over the turkey mix and season with salt and pepper. Place mixture over the lettuce and serve immediately.

Greek Veggie Salad

Some time the best thing about a salad is all the stuff OTHER THAN the lettuce. So this one takes out the lettuce and leaves all the good stuff leaving you with a perfect serving of delicious veggies. If you don’t have Greek vinaigrette around the house, use any vinaigrette and add a splash of lemon and some oregano.

Greek Veggie Salad
Greek Veggie Salad

4 servings
164 calories per serving

3 large tomatoes, chopped
1 medium cucumber sliced
½ c kalamata olives
½ c low fat Greek vinaigrette dressing
¼ c low fat crumbled feta cheese

Mix veggies and add dressing and toss to mix well.

Spaghetti Salad

This is a great lunch size serving. You could also halve the portion and serve as a dinner side. The pasta and veggies are just a perfect lunch !

Spaghetti Salad
Spaghetti Salad

4 servings
280 calories per serving

8 oz. FiberGourmet spaghetti broken in thirds (without FiberGourmet, you have to add 70 calories per serving)
2 c frozen mixed vegetables
¾ c grape tomatoes, cut in half
½ c low fat zesty Italian dressing

Cook spaghetti according to package instructions and in the last 5 minutes, drop in the frozen veggies. Drain and rinse with cold water to cool down. Toss pasta mix and the rest of the ingredients then cover and refrigerate at least 1 hour so flavors blend.

Chicken Salad with White Beans

FLAVOR EXPLOSION ! There are tons of bold flavors in this salad and dressing – and they mix to perfection ! Feta cheese, mustard, orange, radicchio, basil, feta cheese, sun dried tomatoes – – all mingling together to serve up a big, bold salad.

Chicken Salad with White Beans
Chicken Salad with White Beans

4 servings
398 calories per serving

Vinaigrette
1 clove garlic, chopped and mashed
¼ teaspoon salt
4 T oil
6 T orange juice
¼ c vinegar
1 T Dijon mustard

Salad
15 oz can cannellini beans, drained and rinsed
2 ½ c diced cooked chicken breast (Perdue Shortcuts work great here !)
2 c diced zucchini
1 ½ c cups diced celery
¼ c crumbled low fat feta cheese
¼ c chopped, sun-dried tomatoes (rinse them off in water and dry them with a paper towel first)
1 c coarsely chopped basil
Salt and pepper to taste
2 c torn escarole or romaine
2 cups torn radicchio

Mash garlic with ¼ t salt and then whisk in the oil. Add juice, vinegar and mustard and whisk to combine. Add more salt if necessary. Prepare all salad ingredients and toss with dressing. Season with salt and pepper.

Fried Tofu Salad

I’m not a huge fan of tofu, but this is a really good salad. You feel so full, but there is no bloated feeling at all after you eat. This is a good skinny day lunch 🙂 Make sure you use sesame oil – it really gives the tofu a nice flavor.

Fried Tofu Salad
Fried Tofu Salad

4 servings
312 calories per serving

14 oz. package water packed firm tofu, drained between paper towels
2 T sesame oil
½ c low fat sesame ginger dressing
16 oz. package frozen petite peas, thawed
1 c matchstick carrots
8 oz. can water chestnuts, drained
¼ t pepper
1 medium head Bibb lettuce, torn (or other greens)
4 t roasted unsalted sunflower seeds
Salt and pepper to taste
4 t chopped lemon basil (or regular basil)

Press moisture out of tofu and cut into 1 inch cubes. Heat oil and add tofu and cook 5-6 minutes each side or until golden. Season with salt and pepper. Combine with dressing, peas, carrots, chestnuts and pepper and then place on top of lettuce. Garnish with sunflower seeds and basil.

Goat Cheese and Mixed Nut Salad

This is definitely not a boring salad ! And it would transport really well – so mix it up, put it in a container and dress it just before serving.

Goat Cheese and Mixed Nut Salad
Goat Cheese and Mixed Nut Salad

1 serving
325 calories per serving

2 c mixed salad greens
5 grape tomatoes, halved
2 mushrooms, sliced thinly
Salt and pepper to taste
2 T dry roasted mixed nuts, chopped
¼ c crumbled goat cheese
2 T fat free balsamic dressing

Place greens in a bowl and sprinkle with salt and pepper. Add all other salad ingredients. Drizzle with dressing.

Couscous Salad

This salad uses Israeli couscous which is a bigger grain and is more like a piece of orzo in size than a piece of pastina. This makes for a heartier couscous suitable for all type of salads. This on is particularly good !

Couscous Salad
Couscous Salad

5 servings
346 calories per serving

2 T oil
1 c Israeli couscous
1 ½ c water
Kosher salt to taste
Pepper to taste
½ lb sliced mushrooms
4 scallions, sliced, greens and whites separated
1 ¼ c frozen corn, thawed
15/5 oz. can black beans, rinsed and drained
2 T lime juice
1 jalapeno, thinly sliced
1 avocado, sliced

Heat 1 T oil and add couscous. Stir until it begins to brown, about 4 minutes. Then add water and salt and bring to a boil. Lower heat, cover and simmer 15 minutes or until liquid is absorbed. Heat 2 t oil in a skillet and cook mushrooms until brown, about 5 minutes. Add salt and pepper and move to a bowl. Add another teaspoon of oil to the pan and cool scallion whites with corn about 5 minutes, season with salt and pepper and add to the mushrooms. Add couscous, black beans, lime juice, jalapeno and scallion greens to the mushroom mix, season with salt and pepper and divide into bowls. Top with avocado slices.

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