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’.
Turkey Cobb
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.
The horseradish really does come through in this dressing. I can see this doing equally as well on a chilled seafood salad, but I used it on greens and it really made for a zesty, spicy salad.
Spicy Tomato Vinaigrette
6 servings
129 calories per serving
2 T tomato paste
1 small lemon, juiced
2 T prepared horseradish
2 T Worcestershire sauce
1/3 c olive oil
½ t salt
¼ t celery seed
¼ t sugar
1 t or more black pepper
Tabasco sauce, to taste
Simple yet special with the addition of the cheese and sunflower seeds. Serve this up and watch it disappear !
Broccoli Tomato Side Salad
8 servings
108 calories per serving
6 c broccoli florets, chopped coarsely
1 c grape tomatoes, halved
1 c shredded low fat cheddar or Monterey jack cheese
2 T sunflower seeds
½ c light vinaigrette dressing
1 T Splenda
2 t Dijon mustard
Mix broccoli, tomatoes, cheese, and seeds. Mix dressing, Splenda and mustard and then mix with veggies.
A great side dish that tastes just as good cold as it does warm. This is one you will definitely make again 🙂
Pepper and Bean Salad
8 servings
60 calories per serving
2 shallots, cut into thin slices
1/2 c vinaigrette dressing
1 lb. green beans
1/4 c water
1 red pepper, cut into thin strips
Salt and pepper to taste
Heat skillet and add half the dressing. Add the onions and cook 8 minutes or until tender. Add the beans and the water and stir well then cover the pan and cook on medium for 5 minutes. Finally add peppers and recover and cook another 5 minutes. Remove from heat and add in the rest of the dressing, salt and pepper.
In Italian, Puttana means whore. Pasta Puttanesca is supposedly a dish often made by these working girls who had little time to cook. Puttanesca sauce is quick to make, full of a bit of this and a bit of that, and so entirely flavorful ! The bite in puttanesca usually comes from anchovies. In this dish, instead of serving the sauce over pasta, it is used as a condiment for fish. And instead of anchovies, the slight bite comes from the mustard coating on the fish. Super good ! This is actually better a few hours later after the sauce has time for the flavors to mingle.
Tilapia Puttanesca
4 servings
178 calories per serving
4 4 oz. tilapia filets
5 t Dijon mustard
1 T oil
1/2 c chopped onions
2 cloves garlic, minced
14.5 oz. can diced tomatoes, drained
1/8 c Balsamic Vinaigrette Dressing
1/4 c black olives, chopped
1/4 c sun dried tomatoes, chopped
1/3 c chopped fresh parsley and basil
Brush mustard on fish. Heat oil in a skillet and cook fish 4 minutes per side or until done. Remove to a plate and keep warm. Add onions to skillet and brown for 6 minutes. Add garlic, tomatoes, dressing, olives, sun dried tomatoes and half of the parsley and basil. Cook 5 minutes then add the fish back to the pan and heat briefly. Serve with puttanesca over fish. Garnish with the remaining parsley and basil.
Looking for a special salad ? This one has the extra special something that makes it great for entertaining and holiday meals. But it’s so easy to put together you that you’ll find yourself making it all the time !
Strawberry Feta Salad
4 servings
140 calories per serving
5 oz. baby arugula
1 c sliced strawberries
1/2 c low fat crumbled feta cheese
3 T walnuts, chopped and toasted
1/4 c balsamic vinaigrette
Salt and pepper to taste
Place the arugula on 4 separate plates – add all the other ingredients and serve immediately.
Delightful ! It’s always great to find a salad that tastes different. Sometimes greens just start tasting all the same and salads get boring. But when you add nuts, grapes and goat cheese, you get a whole other flavor profile plus some great new textures and the salad takes on a whole new life. Try this one 🙂
Spring Salad
4 servings
235 calories per serving
¼ c dry roasted pistachios (or other mixed nuts), chopped finely
½ c goat cheese
¼ c low fat balsamic vinaigrette
5 oz. spring salad mix (or any greens – I added some arugula this time for a great punch of flavor)
1 c seedless red grapes, halved lengthwise
¼ t salt
¼ t pepper
Put nuts in a dish and divide cheese into portions and roll them into balls then roll the balls in the nuts to coat them. Combine dressing and lettuce and mix well then divide between 4 plates. Top with grapes and cheese balls and then sprinkle with salt and pepper.
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
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.
So much flavor !!! And I just love using cucumber instead of lettuce on a sandwich. This is a great lunch.
Greek Sub
1 serving
399 calories per serving
1 small club roll
4 slices thin deli sliced lean ham (Oscar Mayer pre-packaged meats are great)
4 slices thin deli sliced lean turkey (Oscar Mayer pre-packaged meats are great)
2 T low fat crumbled feta cheese
4 thin slices cucumber
3 kalamata olives, slices (or black olives)
1 T low fat balsamic vinaigrette
¼ t oregano flakes
Place meats on roll. Top with cucumbers. Combine cheese, olives and dressing and pour over sandwich. Sprinkle with oregano.
A great sandwich that doesn’t send you over the top with calories – tasty, filling, and a great portable lunch.
Submarine Best
1 serving
395 calories per serving
1 small club roll
4 slices thin deli sliced lean ham (Oscar Mayer pre-packaged meats are great)
4 slices thin deli sliced lean turkey (Oscar Mayer pre-packaged meats are great)
2 slices Kraft fat free singles
½ green pepper, sliced thinly
2 slices tomato
2 T sliced black olives
1 T fat free balsamic vinaigrette
Place meats and cheese on roll. Top with peppers, olives and tomatoes then drizzle with dressing.
