Tag Archives: salad

Creamy Caesar Salad

October 12, 2014 admin Leave a comment

This recipe gives you a really nice creamy dressing since you use mayo instead of eggs and oil. If you like it with a lot of bite, add extra anchovy.

8 servings
88 calories per serving

½ c grated parmesan cheese
½ c fat free mayo
¼ c lemon juice
2 t anchovy paste
2 t Worcestershire sauce
½ t pepper
¼ t dry mustard
5 large cloves garlic, minced
8 oz. fresh bread cut into cubes
4 head romaine lettuce in bite size pieces

Preheat oven to 300 degrees. Combine 1.2 c water with cheese, mayo, lemon juice, anchovy paste, Worcestershire, pepper, mustard and garlic. Whisk well and set aside. Place bread pieces on a baking sheet and bake 15 minutes to toast them. When done combine croutons and romaine and then dress and serve immediately.

Salads, Sides, Summer

Kidney Bean Salad

August 27, 2014 admin Leave a comment

Very refreshing – very summery…it’s the perfect side to any grilled meat.

8 servings
150 calories per serving

2 15 oz. cans kidney beans, drained and rinsed (1 can red and one can white makes a nice salad)
10 oz. grape or cherry tomatoes, halved
1 ½ small cans mandarin oranges, drained and rinsed well
1 medium green pepper, chopped
6 green onions, sliced
½ c light zesty Italian dressing
¼ c sliced almonds

Mix beans, tomatoes, oranges, peppers and onions. Add dressing and mix well. Cover and refrigerate at least 1 hour. Sprinkle with almonds before serving.

Lunch, Mediterranean, Pasta, Salads, Summer

Greek Pasta Salad

August 20, 2014 admin Leave a comment

You’d think this one would be bland with just the balsamic as the dressing – but that is definitely not the case. All the flavors from the peppers, cheese, olives, prosciutto and basil mix in with the vinegar to create a divinely simple and delicious to prepare lunch salad. And this filling salad is only 301 calories !

3 servings
301 calories per serving

9 oz. package of fresh tortellini
1 quart boiling water
1/3 c jarred roasted red peppers cut into 1 inch strips
1 oz pepper jack cheese cut into 1/4 inch cubes (about 1/4 cup)
8 grape tomatoes
8 pitted kalamata olives
6 canned artichoke hearts
2 thin slices prosciutto cut into strips
1 T chopped fresh basil
3 T balsamic vinegar

Cook pasta 7 minutes in boiling water. Drain and rinse with cold water to cool down. Drain. Combine pepper and the rest of the ingredients other than the tortellini. Mix well. Then add tortellini and toss gently.

Salads, Sides, Summer, Vegetables

Cucumber and Radish Salad

August 2, 2014 admin 2 Comments

This is a crisp salad with the ultimate pairing of zesty dressing and feta cheese. The olives are just a bonus 🙂

7 servings
90 calories per serving

4 large cucumbers
8 radishes, thinly sliced
½ c low fat crumbled feta cheese with basil and tomato
1/3 c low fat zesty Italian dressing
1/3 c pitted kalamata olives

Peel the cucs (optional) and cut into thin slices. I like to use English cucumbers as they are basically seedless. Toss cucs with the radishes, cheese and olives and dress the salad.

Lunch, Salads, Summer

BLT Salad

July 4, 2014 admin Leave a comment

I’m not a big salad lover. That is always a tough part of ‘dieting’ for me. But once in a while I actually crave a big bowl of greens. Adding bacon and croutons makes this one a winner.

1 serving
280 calories per serving

3 c chopped romaine lettuce
6 slices turkey bacon
1 c halved grape tomatoes
1 slice 45 calorie bread
2 T dressing (70 calorie)

Toast bread and let it sit to harden (about 5 minutes) and then cut into cubes. Cook bacon according to instructions. When cool, crumble up. Put lettuce and tomatoes in a bowl. Top with bacon and croutons. Drizzle with dressing.

Dinner, Salads, Sides, Summer, Vegetables

Green Beans and Tomatoes

July 4, 2013 admin Leave a comment

This just has ‘summer’ written all over it. Use garden fresh or farmer’s market fresh veggies for the best flavors 🙂

8 servings
90 calories per serving

1 lb. green beans, trimmed and cut into pieces
2 lb. beefsteak tomatoes, seeded and cut into ½ inch wedges
5 T balsamic vinegar
3 t minced garlic clove
½ t Kosher salt
½ t pepper
1 anchovy fillet, minced
3 T oil

Boil green beans 3 minutes, drain and rinse with cold water to stop the cooking process. Add tomatoes. Whisk vinegar, anchovy and oil and add to beans. Add salt and pepper to taste.

Lunch, MUFAs, Salads, Turkey, Vegetables

Turkey Cobb

April 28, 2013 admin Leave a comment

Cobb salads are a perfect lunch. They are packed with protein and give you the energy to get through the afternoon without any ‘3 o’clock sleepies’.

8 servings
200 calories per serving

12 c mixed salad greens
6 oz. thin deli sliced roasted turkey breast, cut into strips
1 chopped avocado
1 ½ c grape tomatoes, halved
8 slices bacon, cooked and crumbled
3 hard boiled eggs cut into wedges
1 c low fat shredded cheddar cheese
8 oz. light balsamic vinaigrette dressing

Place greens on a platter and then lay other ingredients in strips across the top. Place dressing on top of individual portions.

Lunch, Salads, Tex Mex

Southwest Ranch Salad

December 10, 2012 admin 2 Comments

This is simple to make and you can even pack it up to go as it travels well. All the southwest flavors mingle nicely and it’s a refreshing lunch salad. If you don’t like Ranch dressing, substitute any other low fat or no fat dressing.

4 servings
380 calories per serving

4 c mixed salad greens
15 oz. can black beans, drained and rinsed
10 oz. frozen corn, thawed and drained
1 large red pepper, chopped
4 medium tomatoes, chopped
1 c low fat shredded cheddar cheese
½ c low fat ranch dressing
2 T cilantro, chopped

Arrange greens on plates and top with beans, corn, peppers, tomatoes and cheese. Top with dressing and cilantro.

Dinner, Kid Friendly, Lunch, Salads, Tex Mex, Vegetables

Tex Mex Cobb

September 28, 2012 admin Leave a comment

Chop up all your veggies and fixings and lay them out on a platter in rows. It’s a beautiful presentation and everyone can grab exactly what they want for their salad. The dressing for this one is so simple and so low cal, but it tastes divine !

10 servings
291 calories per serving

20 oz. mixed greens (Spring mix, baby greens, etc.)
12 oz. seasoned chicken breast strips (Perdue Shortcuts work great here)
4 hard boiled eggs, chopped
15 oz. can black beans, drained and rinsed
1 c low fat shredded cheese
12 slices turkey bacon, cooked and crumbled
2 small avocados, sliced
2 c grape tomatoes, halved
2 ribs of celery, sliced
2/3 c fat free ranch dressing
1/3 cup chunky salsa
Salt and pepper to taste

Over a large platter with the greens then arrange chicken, eggs, beans, cheese, bacon, avocados and tomatoes in rows and sprinkle with salt and pepper. Mix the salsa and dressing and pour over platter.

Dinner, Mediterranean, Salads, Sides

Mediterranean Salad

June 25, 2012 admin Leave a comment

This is all the good stuff out of the salad and leaves the lettuce behind. Crisp, refreshing and a great summer salad.

8 servings
109 calories per serving

2 large tomatoes, cut into wedges
1 green pepper chopped coarsely
1 red or 1 yellow pepper chopped coarsely
1 zucchini, cut lengthwise in half, and chopped coarsely
½ of a small cucumber, peeled, seeded and julienned
1/2 c fat free Italian dressing
2 T chopped basil
2 cloves garlic, minced
3 low fat mozzarella sticks, sliced into small rounds

Mix all together and refrigerate at least 1 hour.