Tag Archives: salad

Salads, Sides, Vegetables

Broccoli Salad

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Pre cooking the broccoli and cauliflower change this up nicely from your typical salad where the veggies are served raw. With the dressing, this tasted much like a mild giardiniera.

Broccoli Salad
Broccoli Salad

4 servings
49 calories per serving

¾ c broccoli florets
¾ c cauliflower florets
½ c celery slices
1 small red bell pepper, chopped
1 T oil
3 T white vinegar
¼ t salt
¼ t pepper
1/8 t garlic powder
1/8 t onion powder

Place broccoli and cauliflower in a dish with ¼ c water, cover with plastic wrap and microwave 4 minutes to soften a bit. Drain and add the pepper and celery. Mix the dressing and pour over the veggies and chill an hour or more to mix flavors.

Dinner, Lunch, Salads, Sides, Summer, Vegetables

Zesty Coleslaw

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The mustard in the slaw is a nice unexpected flavor – it was not too much, just enough to be interesting without overpowering the dish. How can you beat coleslaw – only 45 calories per serving !

Zesty Coleslaw
Zesty Coleslaw

8 servings
45 calories per serving

8 c coarsely shredded cabbage
1 large carrot, grated
½ c fat free mayo
2 T white vinegar
2 T pineapple juice
3 T spicy brown mustard
1 ½ T sugar
1/8 t pepper
¼ t salt

Combine cabbage and carrot. In another bowl combine all the rest of the ingredients and then pour over the cabbage and toss well. Chill in the refrigerator.

Salads, Sides

Salad with Warm Brie Dressing

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The brie gives a nice flavor and texture to the dressing – nothing with brie can ever be bad ! 😉

Salad with Warm Brie Dressing
Salad with Warm Brie Dressing

4 servings
75 calories

2 heads Boston or Green Leaf lettuce, torn into small pieces
1 oz. brie or brie spread
½ c fat free Italian dressing (or any other vinegar based fat free dressing)

Place lettuce on individual plates. Cube the cheese. Microwave dressing 30 seconds or until thoroughly heated, then stir in cheese until melted and pour over lettuce.

Salads, Sides, Summer, Vegetables

Zucchini with Lemon and Cilantro

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This was great served warm and equally as good chilled. The lemon and cilantro flavorings are what make this a really tasty side salad.

Zucchini with Lemon and Cilantro
Zucchini with Lemon and Cilantro

4 servings
69 calories per serving

1 ½ lb. zucchini (about 3), cubed
1T oil
Coarse salt to taste
Pepper to taste
1 T fresh lemon juice
1 T fresh cilantro, chopped

Heat oil in a large skillet and add the zucchini and toss then season with salt and pepper and cook about 5 minutes letting cubes brown a bit. Add lemon juice and cilantro and mix well. Season with more salt and pepper and serve.

Chicken, Lunch, Salads

Chicken Cobb Salad

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Cobb Salads are one of my favorites – there are always lots of good substantial ingredients so you get filled up and the bacon flavor always permeates all the other ingredients. The goat cheese is a nice addition that you usually don’t find in a cobb salad.

Chicken Cobb Salad
Chicken Cobb Salad

3 servings
325 calories per serving

4 1/2 c shredded romaine lettuce
1 ¼ c cooked, shredded boneless skinless chicken (Perdue Shortcuts work great here)
2 hard boiled egg (yolks removed and whites chopped up)
1 tomato, chopped
2 T low fat crumbed goat cheese
2 slices turkey bacon, cooked, cooled and crumbled
½ avocado, diced
3 T chopped green onions
½ c fat free ranch dressing

Divide the lettuce on plates, arrange an even amount of each of the ingredients onto each plate and drizzle with dressing.

Dinner, Salads, Sides

Couscous Salad

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I usually have couscous heated but this salad is served cooled or chilled and it is a new and different flavor experience. Couscous is just a tiny pasta, almost like pastina. And you can find it boxed and usually in with the rices and rice mixes at your grocery store. Give it a try for something different !

(I just noticed that with all my couscous recipes, I photograph it in the same dish…what’s with that? hehehe I guess it’s THE couscous star.)

Couscous Salad
Couscous Salad

4 servings
131 calories per serving

1/2 c whole wheat couscous
1/2 c boiling water
1 c canned diced tomatoes
1/2 c diced English cucumber
1 T fresh oregano, chopped
1 T fresh parsley, chopped
1 T fresh basil, chopped
2 T red wine vinegar
4 t extra virgin olive oil
1/4 t salt
1/4 t freshly ground pepper

Combine couscous and water in large mixing bowl and let sit until water is absorbed. Mix together vinegar, salt and pepper and oil. When couscous is cool, fluff with a fork and add the remaining ingredients and toss to combine. Serve as is or chill for a bit before serving.

Salads, Sides

Kitchen Sink Salad

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This is my ‘recipe’ for a salad that contains ‘everything but the kitchen sink’. Sometimes it’s the best unplanned dish of the week.

By the end of the week I have a bunch of bits and pieces of veggies left over – so I use them all in a salad – whatever I have, it gets thrown in. And because the salad is so full of flavor from all the veggies, I use NO OIL. And that makes for one LOW CAL, LOW FAT salad !

Sometimes I even put in bits of other prepared salads I had made – this picture shows a salad where I added in some left over cucumber and radish salad – and even some black beans. Try it – it makes salad eating so much more pleasurable !

Kitchen Sink Salad
Kitchen Sink Salad

1 serving
30-80 calories per serving

2 c field greens or any other leftover lettuce you have
Salt and pepper to taste
1/2 t garlic powder
1/4 t onion powder
1/4 t oregano flakes
Vinegar (balsamic, red wine, anything)
Citrus juice – up to a tablespoon of lime juice, lemon juice, orange juice – whatever floats your boat
1 c Veggies – cucs, broccoli, carrots, celery, jicama, zucchini
1/4 c Beans – black beans, chick peas, cannellini beans
1/4 c Fresh herbs – parsley, cilantro, basil

Mix it all up and enjoy !

Dinner, Italian, Salads, Sides

Anchovy and Bibb Lettuce

3 Comments

This is sooooo close to my original Caesar Salad dressing and it is just a fraction of the calorie cost due to the reduction in oil and the removal of the egg yolk. This has that biting garlic and anchovy taste that makes a Caesar salad one of the best things on earth !

Anchovy and Bibb Lettuce
Anchovy and Bibb Lettuce

4 servings
45 calories per serving

2 anchovy fillets, mashed
2 garlic cloves, mashed
1 ½ t lemon juice
1 T oil
Salt and pepper to taste
1 head Bibb lettuce (Boston, Romain or Green Leaf will also do nicely)
½ c packed parsley leaves

Whisk lemon juice, garlic and anchovies. Add in oil, sugar, salt and pepper. Tear lettuce and toss with dressing and parsley. To make the dressing preparation go quicker, drop the garlic and anchovies in a small food processor and process until well minced. Then add lemon juice, oil, salt and pepper and process until frothy and well mixed.

Salads, Sides, Summer, Vegetables

Cucumbers and Onions

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Cucumbers done in a white vinegar dressing is a dish in many cultures…they are just meant to be paired. At only 20 calories per serving, this zesty side salad is a definite ‘go-to’ recipe of mine !

Cucumbers and Onions
Cucumbers and Onions

4 servings
20 calories per serving

2 cucumbers
½ onion, sliced thin (try red onions for their mellower flavor)
½ c white vinegar
Salt and pepper to taste

Peel the cucumbers and then slice in half lengthwise. Using a spoon, scoop out the seeds (or use English cucumbers which are pretty much seedless) and then slice very thin. Place in a bowl with the rest of the ingredients and let marinate in the refrigerator at least one hour.

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