Category Archives: Salads

Chickpea Salad with Feta Cheese

June 30, 2010 admin 5 Comments

I’m not a huge fan of plain salads. But when you add lots of fiber (chickpeas) and cheese, then they become special and they do fill you up. This one has both and has a great citrus dressing. Add a few squirts of fresh lime of orange juice to give it even more citrusy taste.

4 servings
178 calories per serving

1 15oz. can chickpeas, drained
2 scallions, sliced
1/2 c grape tomatoes, halved
3 T fresh parsley, chopped
3 C bagged salad mix (I like to use a mix of organic greens or mesclun mix)
2 oz. low fat feta cheese
1 t lemon zest
2 T lemon juice
1 t oil
1 garlic clove, minced
1/4 t salt

Mix zest, juice, oil, garlic and salt. Add chickpeas, tomatoes, scallions, parsley and salad and toss well to coat. Sprinkle with feta and serve.

Asian, Salads, Sides, Vegetables

Korean Bean Sprout Salad

June 13, 2010 admin Leave a comment

Serve next to just about anything !

6 servings
68 calories per serving

1 lb. fresh bean sprouts
1 T sesame seeds, toasted
1 T sesame oil
2 T soy sauce
1 1/2 T finely chopped scallions
1 1/2 T sugar
1 small clove garlic, finely minced
1 t salt

Place sprouts in boiling salt water for 3 minutes. Drain and run under cold water to stop the cooking process. Add all other ingredients and mix well. Chill at least ½ hour.

To toast sesame seeds, just stir fry them for a few minutes in a hot skillet.

Lunch, Mediterranean, Pasta, Salads

Greek Orzo Salad

June 2, 2010 admin 1 Comment

This makes a great balanced and filling lunch portion for 370 calories. You can easily cut the serving in half and serve as a side in a dinner plate, too. But I like it as a lunch – you can make it a day ahead, it is portable, it takes even better the following day … and it is packed with healthy ingredients. Oh, and it has orzo (my fav!) 🙂

5 servings
370 calories per serving

1 ¼ c uncooked orzo (8 oz)
2 c thinly sliced English cucumber
½ c low fat zesty Italian dressing
1 medium tomato, chopped
15 oz. can chick peas, drained and rinsed
1 4 oz. can sliced black olives
½ c crumbed low fat feta cheese

Cook pasta according to package instructions and rinse in cold water. Mix pasta with the rest of the ingredients except the feta, cover and refrigerate at least one hour so flavors mix. Just before serving, sprinkle with cheese.

Salads

Homemade French Dressing

May 31, 2010 admin Leave a comment

This tangy, savory dressing really hits the spot over field greens. And you’re certainly not going to find a bottled dressing weighing it at only 18 calories per tablespoon. So whip some up and pour it on…thick ! 🙂

Makes 1 ¼ c
18 calories per T

¾ c water
2 t cornstarch
¼ c lemon juice
¼ c ketchup
2 T oil
1 t Worcestershire sauce
¾ t salt
¼ t paprika
¼ t pepper
¼ t dry mustard
¼ t Equal or Splenda

Mix water and cornstarch in a pan and bring to a boil over high heat then reduce heat and cook 5 minutes or until thick and clear. Remove from heat and let cool. When cool add the rest of the ingredients and beat until smooth. Cover and refrigerate. Shake well before using.

Dinner, Salads, Sides, Summer, Vegetables

Tomato, Egg and Cucumber Salad

May 27, 2010 admin Leave a comment

Though the dressing is a simple vinegar and oil mix, this salad does not lack in flavor. The egg yolks and tomatoes give this most of its flavor. Try making a nice big serving dish instead of placing on individual bowls – it makes a pretty centerpiece to a party table 🙂

4 servings
190 calories per serving

4 large eggs, hardboiled and sliced
½ c balsamic vinegar
4 t oil
2 pints cherry tomatoes, halved
2 large cucumbers, thinly sliced
½ head lettuce separated into leaves
Salt and pepper to taste

Place eggs in a saucepan and cover with cold water. Set on medium heat and bring to a boil. Cover and keep at a low boil 2 minutes. Shut heat, but leave eggs in pan and covered for 13 more minutes. Then rinse eggs under cold water. Refrigerate eggs for ½ hour as they will peel easier this way. Combine oil and vinegar. Place the lettuce leaves down and then add the tomatoes and cucumbers to the plates. Sprinkle with salt and pepper and then pour over the dressing. Finally place the egg slices on top of each plate.

Lunch, Salads

Five Layer Salad

May 21, 2010 admin 1 Comment

Simple and easy and oh so decadent with the addition of cheese and bacon. This lunch salad really hits the spot !

4 servings
225 calories per serving

5 oz. mixed greens
½ English cucumber, coarsely chopped
½ c low fat ranch dressing
¼ c real bacon pieces
½ c finely shredded low fat cheddar cheese

Layer all ingredients on a serving platter or individual dishes and pour on dressing.

Dinner, Salads, Sides, Vegetables

Lemon Curried Pea Salad

May 21, 2010 admin Leave a comment

This is a great salad to serve next to eastern inspired dishes such as Chicken Satay.

8 servings
80 calories per serving

Salad:
15 oz. can black eyed peas, rinsed and drained
11 oz. can corn, drained
½ c chopped red onion
½ c thinly sliced celery
1 t finely shredded lemon peel

Dressing:
2 T lemon juice
1 T water
1 t oil
1 clove garlic, minced
½ t curry powder
½ t Dijon mustard
1/8 t pepper

Mix salad ingredients in a bowl. Whisk together dressing ingredients and toss with salad. Cover and refrigerate several hours for flavors to mingle.

Salads

Celery Seed Dressing

May 20, 2010 admin Leave a comment

One problem with salad is that I love it SWIMMING in dressing. And even low cal and low fat dressing really pack on the calories when you put on as much as I like to. So this is the first of a series of cornstarch based salad dressings I make – the cornstarch helps thicken the dressing so you barely miss the oil. And at only 3 calories per tablespoonful, I can really pour it on 🙂

Makes 1 c
3 calories per T

1 T cornstarch
1 t sugar
1 t paprika
1 t celery seed
½ t onion powder
½ t dry mustard
2 t salt
1 c water
¼ c vinegar

In a sauce pan mix the first 7 ingredients then gradually stir in the water and vinegar and quickly bring to a boil stirring constantly. Allow mix to thicken then cool and keep in the refrigerator. Shake well before using.

Asian, Lunch, Salads, Sides, Vegetables

Asian Garden Salad

May 19, 2010 admin Leave a comment

Simple, low cal, nutritious and a nice change from your regular green salad!

6 servings
126 calories per serving

1/3 c thinly sliced scallions
4 T soy sauce
3 T water
2 c boiling water
1 ½ t sesame oil
¼ t garlic powder
¼ t red pepper flakes
1 3 oz. package low fat ramen noodle soup
2 c boiling water
2 c fresh pea pods, halved crosswise
1 c fresh bean sprouts
1 c sliced mushrooms
8 oz. can baby corn, drained and halved crosswise
1 red bell pepper cut into small strips
3 c shredded Chinese cabbage

Combine green onions, soy, water, oil, garlic powder and red pepper flakes and set aside. Break up ramen noodles and discard seasoning packet. Add peapods and pour 2 c boiling water over the mix and let stand 1 minute and then drain. Combine noodles, pea pods, bean sprouts, mushrooms, corn and peppers in a bowl. Shake dressing and toss with the noodle mix. Cover and chill 2 – 24 hours. Just before serving add cabbage.

Pasta, Salads, Sides, Summer

Macaroni Salad

May 16, 2010 admin Leave a comment

This recipe was given to me by a friend and it is the most awesome mac salad – I think what makes the difference is that the onion and celery are so minced (rather than the typical chopped) that you get a coating of them on each and every noodle and that means lots of extra flavor per bite !

6 servings
232 calories per serving (312 per serving using regular pasta)

8 oz. FiberGormet rotini pasta or elbow noodles
1 small onion, minced very fine
1 c celery, minced very fine
1 c low fat mayo
1 T wine vinegar
2 t mustard
1 ½ t salt
¼ t pepper

Cook pasta according to package instructions and rinse with cold water to stop the cooking process. Combine with all the rest of the ingredients and mix well. Refrigerate at least 4 hours so flavors mingle. Let sit out 10 minutes before serving so the dressing warms up a bit and mix well again.

NOTE: I mince the celery and onion together in a food processor, but you can do it by hand if you wish