Category Archives: Salads

Chickpea Salad with Yogurt Curry Dressing

Very creamy and very yogurty – this is a very refreshing salad. The curry flavor is subtle – if you like more curry flavor, just up it to 2 t or more.

Chickpea Salad with Yogurt Curry Dressing
Chickpea Salad with Yogurt Curry Dressing

6 servings
337 calories per serving

Dressing:
1/3 c chopped cilantro
2 T oil
1 T lemon juice
1 ½ t curry powder
¾ t salt
½ t minced garlic
¼ t black pepper
8 oz. plain fat free yogurt

Salad:
2 c finely shredded carrot
1 ½ c thinly sliced yellow bell pepper
1 ½ c chopped plum tomato
¼ c finely chopped red onion
15.5 oz can chickpeas, drained and rinsed
12 c chopped romaine lettuce

Combine dressing ingredients and whisk to mix well. Combine salad ingredients and mix with ½ c dressing. Split salad between 6 plates and drizzle with 1 T more dressing each.

Try serving with a half of a toasted pita or a few packaged pita chips.

Apple Salad

A sophisticated blend of endive, watercress and apple that cures boring salads !

Apple Salad
Apple Salad

4 servings
132 calories per serving

Dressing:
2 T oil
1 T cider vinegar
1 t sugar free maple syrup
2 t Dijon mustard
Salt and pepper to taste

Salad:
2 heads endive
1 bunch watercress
4 stalks celery
1 apple

Mix dressing. Core and slice endive. Remove thick stems from watercress. Slice celery and apple thinly. Mix together and add dressing. Add 2 T crumbled goat cheese for only 40 calories more.

Caesar Salad with Shrimp

This is a nice protein packed lunch that’s not short on flavor – add some extra garlic if you like your Caesar extra zippy.

Caesar Salad with Shrimp
Caesar Salad with Shrimp

2 servings
220 calories per serving

6 c chopped romaine lettuce
4 T shredded parmesan cheese
8 oz. shrimp, peeled and deveined
1 clove garlic, minced
2 T lemon juice
2 T low calorie Caesar dressing
Pam

Combine lemon and garlic in a small bowl and add shrimp. Marinate in the refrigerator for 1/2 hour. Spray a skillet with Pam and add shrimp. Cook until pink about 3-4 minutes. Pour shrimp over lettuce and top with dressing and shredded cheese.

Santa Fe Bean Salad

This has a lot of flavor and is a great lunch salad. You don’t even realize you’re eating lettuce 🙂 And it even fills up my husband ! If you don’t like black beans, substitute kidney or white beans.

Santa Fe Bean Salad
Santa Fe Bean Salad

4 servings
305 calories per serving

1/3 c salsa
3 T low fat sour cream
1 T cider vinegar
15 oz can black beans, rinsed
1 c grape tomatoes, halved
1/2 c corn
1/2 c diced avocado
1/4 c chopped cilantro
6 c chopped romaine
2 oz pepper jack cheese, shredded
24 baked tortilla chips

Stir together salsa, sour cream and vinegar to make sauce. Combine the beans, tomatoes, corn, avocado and cilantro with the sauce. Divide lettuce and place on plates. Top with 1/2 c of the bean mix. Sprinkle with cheese. Place 6 chips around each plate and serve.

Chickpea Salad with Feta Cheese

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.

Chickpea Salad with Feta Cheese
Chickpea Salad with Feta Cheese

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 or 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.

Tomato and Cucumber Salad

This is a great low calorie side to any lunch or dinner. In the summer, I substitute heirloom tomatoes from the local farmer’s market. Regular cucumber can be used, but English cucumbers have many less seeds and I find them more enjoyable. I often substitute fresh herbs if I have them around (parsley, basil, dill, chives, etc.)

Tomato and Cucumber Salad
Tomato and Cucumber Salad

4 servings
38 calories per serving

1 English cucumber, peeled, halved lengthwise and cut in thin slices
1 pint grape tomatoes, cut in half
Salt and pepper to taste
½ t oregano flakes
½ t basil flakes
¼ t red pepper flakes
4 T vinegar

Place all in a bowl and mix well. Refrigerate at least 2 hours to let flavors mix.

Spinach Salad

This one is high in calories as salads go – but I can’t skimp on the egg or bacon or it just does not feel like a TRUE spinach salad to me. So I pair it with some really low cal seafood like Cajun Seafood Mix and it makes a great meal.

Spinach Salad
Spinach Salad

1 serving
250 calories per serving

2 cups baby spinach leaves
1 hardboiled egg, sliced
3 sliced bacon, cooked, cooled and crumbled
1 c sliced mushrooms
2 T fat free thousand island dressing

Lay spinach on a plate. Top with egg, bacon and mushrooms. Spoon dressing over the salad.

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