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Category: Salads & Dressings

Southwestern Chicken Salad with Crispy Tortilla Chips

Southwestern Chicken Salad with Crispy Tortilla Chips

1 whole wheat tortilla (9″–10″ diameter, 180 calories) 

Zest of 1 lime 

1/2 tsp. minced garlic 

1/2 tsp. cumin 

1/8 tsp. red pepper flakes 

1 1/2 C. cooked chicken, pulled from 1/2 rotisserie chicken, skin discarded 

1 T. fresh lime juice 

1 T. olive oil 

1 T. (or more, to taste) chopped cilantro 

8 C. mixed greens 

1 red bell pepper, sliced 

1/4 avocado, sliced 

 

Preheat oven to 400ºF. Cut tortilla into quarters and each quarter into 2 wedges. Place on baking sheet and bake until crisp, about 5 minutes. Remove from oven and set aside. Place lime zest, garlic, cumin, and red pepper flakes in medium bowl and stir. Add chicken and toss well to coat. In large salad bowl, combine lime juice, oil, and cilantro. Add greens, red bell pepper, and avocado and toss well. Top salad mix with chicken. Place toasted tortilla wedges around edge of salad bowl.

 

Yield: 2 servings

Calories: 383

Fat: 16g

Fiber: 9g

Spinach Salad Topped with Almond-Encrusted Chicken Breast

Spinach Salad Topped with Almond-Encrusted Chicken Breast

CHICKEN:

5 ounces boneless, skinless chicken breast

1 T. cornstarch

1 egg beaten with 1 T. water

1 T. finely chopped almonds

SALAD:

2 T. balsamic vinegar

1 T. olive oil

1/8 tsp. ground black pepper

3 C. baby spinach leaves

1/4 C. sliced mushrooms

1/4 C. yellow or red grape tomatoes, halved

1 small red bell pepper, sliced into strips

 

To prepare the chicken: Sprinkle each side of the chicken with the cornstarch. Dip into the egg mixture to coat, allowing excess to drip off. Sprinkle both sides with the almonds. Coat a small nonstick skillet with vegetable oil spray and heat over medium heat. Cook the chicken for 5 minutes on each side, or until no longer pink and the juices run clear. Remove from the pan and set aside. To prepare the salad: In a medium bowl, whisk the vinegar, oil, and black pepper. Add the spinach, mushrooms, tomatoes, and bell pepper. Toss to coat. Transfer to a serving plate. Slice the reserved chicken diagonally and place on top.

 

Yield: 1 serving

Calories: 489

Fat: 23g

Fiber: 7g

 

Brown Rice and Soy Chicken Salad with Mango

Brown Rice and Soy Chicken Salad with Mango

1 C. medium- or long-grain brown, red, or black rice

2 C. water

6 ounces green beans, trimmed and cut in half (about 2 C.)

12 ounces boneless, skinless chicken breast, cut into 1/2″-wide strips

1 T. low-sodium soy sauce

4 T. rice wine vinegar

2 T. canola oil

1 tsp. toasted sesame oil

1 tsp. grated fresh ginger

1/4 tsp. salt

1/2 C. minced scallions, all parts

1 red bell pepper, cut into 1/4″ strips

1 mango, peeled and cut into 1/4″ dice, divided

1/4 C. chopped cilantro

 

Combine the rice and 2 C. of water in a medium saucepan and heat to a boil. Cover and cook over low heat for about 45 minutes, or until the water is absorbed and the rice is tender. Transfer to a strainer, rinse with cold water, and drain well. While the rice cooks, fill a small saucepan halfway with water and bring to a boil over high heat. Add the beans and cook until crisptender, about 3 minutes. Drain, rinse with cold water, and set aside. Place the chicken in a small bowl. Add the soy sauce and toss to coat. Lightly coat a nonstick skillet with vegetable oil spray and heat to medium. When hot, add the chicken. Cook, turning, for 1 to 2 minutes per side, or until evenly browned and cooked through. Transfer to a platter. Whisk the vinegar, canola oil, sesame oil, ginger, and salt in a large bowl. Add the rice, beans, chicken, scallions, pepper, and half of the mango. Gently toss to combine. Spoon onto the platter and top with cilantro and the remaining mango.

 

Yield: 4 servings

Calories: 384

Fat: 12g

Fiber: 5g

Toasted Millet Salad with Salmon

Toasted Millet Salad with Salmon

2 1/2 C. water

1 tsp. canola oil

2 T. canola oil

1 C. millet

8 ounces boneless, skinless salmon fillets

1 tsp. reduced-sodium soy sauce

1 T. reduced-sodium soy sauce

2 C. snow peas, trimmed

1/4 C. rice wine vinegar

2 T. water

1 T. toasted sesame oil

2 tsp. grated fresh ginger

1 tsp. minced garlic

1/4 tsp. salt

1/2 C. minced scallions

1/2 C. finely chopped red bell pepper

 

In a medium saucepan, bring 2 1/2 C. of water to a boil. Meanwhile, coat the bottom of a large skillet with 1 tsp. of the canola oil. Add the millet and cook, stirring, over medium-low heat, for about 10 minutes, or until it gives off a toasted aroma. Add the boiling-hot water. Cover and cook over medium-low heat for about 25 minutes, or until the water is absorbed and the millet is tender. Uncover and cool. Meanwhile, coat the salmon with 1 tsp. of the soy sauce. Set a large nonstick skillet over high heat for 1 minute. When hot, add the fish. Reduce the heat to medium, and cook for about 3 minutes, or until browned. Turn and cook 3 to 5 minutes longer, or until the fish is cooked through. Remove from the heat. Cool in the pan. Break into 1″ chunks. Bring a small saucepan of water to a boil. Add the peas and cook 1 minute. Drain, rinse, then blot dry. In a large bowl, whisk the vinegar, 2 T. water, sesame oil, ginger, garlic, salt, and remaining 2 T. canola oil and 1 T. soy sauce. Reserve 1 T. of the mixture. Toss the reserved millet with the dressing. In a small bowl, toss the scallions, pepper, peas, and reserved dressing. Add half the vegetables and the salmon to the millet. Spoon the millet salad onto a platter. Top with the remaining vegetables.

 

Yield: 4 servings

Calories: 382

Fat: 15g

Fiber: 6g

Grilled Beef and Arugula Salad

Grilled Beef and Arugula Salad

1 scallion, thinly sliced 

2 T. olive oil 

2 T. raspberry vinegar 

1 T. finely chopped parsley 

1/2 tsp. salt 

1/4 tsp. freshly ground black pepper 

4 ripe apricots, halved, pits removed 

2 3/4″ thick filets mignons (4 oz each) 

1 pkg (5 oz) baby arugula or spinach 

3 T. crumbled blue cheese (optional) 

 

Prepare charcoal for grilling, preheat gas grill, or heat grill pan over medium heat. In large bowl, whisk scallion, 1 2/3 T. oil, vinegar, parsley, 1/4 tsp. of the salt, and 1/8 tsp. of the pepper and set aside. Lightly brush cut surface of apricots with remaining oil. Season beef with remaining 1/4 tsp. salt and 1/8 tsp. pepper. Grill beef and apricots, cut side down. Cook apricots until soft, about 6 minutes. Turn beef midway, 8 minutes for medium rare or longer for desired doneness. Remove from heat and let stand 5 minutes. Cut apricots into slices. Thinly slice beef against the grain. In medium bowl, toss arugula with dressing to coat. Transfer to four serving plates. Top with slices of beef and 2 sliced apricot halves. Sprinkle with blue cheese, if desired.

 

Yield: 4 servings

Calories: 153

Fat: 9g

Fiber: 1g

Grilled-Eggplant Salad with Cilantro-Chile Dressing

Grilled-Eggplant Salad with Cilantro-Chile Dressing

Dressing:
1/4 C. fresh lime juice
2 T. chopped fresh cilantro
1 T. brown sugar
1 T. Thai fish sauce
1 T. minced seeded Thai, hot red, or serrano chile
2 garlic cloves, minced

Salad:
12 cherry tomatoes, quartered
12 (1/2-inch-thick) slices eggplant (about 2 lb.)
1/4 tsp. salt, divided
Cooking spray
6 (1/2-inch-thick) slices red onion
1/4 C. torn mint leaves
1/4 C. torn basil leaves

To prepare dressing, combine first 6 ingredients in a bowl; stir well with a whisk. Prepare grill or broiler. To prepare salad, combine tomatoes and dressing, and set aside. Sprinkle eggplant with 1/8 tsp. salt. Place eggplant on a grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until eggplant is done. Remove eggplant from grill rack or pan; set aside. Sprinkle onion with 1/8 tsp. salt. Place onion on grill rack or broiler pan coated with cooking spray; cook for 5 minutes on each side or until onion is tender. Arrange eggplant and onion slices on 6 plates. Top with tomato mixture; sprinkle with mint and basil.

Yield: 6 servings
Serving size: 2 eggplant slices, 1 onion slice, and about 1/4 C. tomato mixture

Calories: 77
Fat: .5g
Fiber: 3.6g

Carrot Salad with Cumin

Carrot Salad with Cumin

1/2 lb. carrots (about 3), peeled and coarsely grated
1/4 C. chopped fresh parsley
1 1/2 tsp. lemon juice
1 T. extra-virgin olive oil
1/2 tsp. minced garlic
1/4 tsp. ground cumin
1/8 tsp. salt, or to taste
Freshly ground pepper to taste

Combine all ingredients in a small bowl; toss to mix.

Yield: 2 servings
Calories: 120
Fat: 7g
Fiber: 3g

Chicken and Avocado Salad

Chicken and Avocado Salad

1 1/2 T. extra-virgin olive oil
1 T. fresh lime juice
1/2 T. chopped fresh cilantro
1/8 tsp. salt
1/2 (1-lb.) head romaine lettuce, chopped (4 C.)
1 medium tomato, diced
1/2 medium cucumber, peeled, seeded, and sliced
1/2 lb. cooked chicken breasts, shredded
1/2 avocado, pitted, peeled, and sliced
Freshly ground black pepper

Whisk together oil, lime juice, cilantro, salt, and a pinch or two of pepper in a small mixing bowl. Combine lettuce, tomato, and cucumber in a large mixing bowl. Toss with half of the dressing and season to taste with salt and pepper; divide among 2 plates. Toss chicken with 1/2 T. of the remaining dressing and divide among salads. Top with avocado slices, drizzle with remaining dressing, and serve.

Yield: 2 servings
Calories: 380
Fat: 21g
Fiber: 5g

Dave Fioravanti’s Grilled Chicken Salad

Dave Fioravanti’s Grilled Chicken Salad

8 cups shredded romaine lettuce
1 yellow Bell pepper, seeded and diced
1 cup diced cucumber
4 grilled boneless skinless chicken breasts (cooked weight about 4 ounces each)
1/2 cup hummus
1/2 cup Salsa Vinaigrette
2 tablespoons chopped fresh parsley or cilantro

Place romaine, Bell pepper and cucumber in large mixing bowl. Add Salsa Vinaigrette. Toss well. Divide salad evenly between 4 dinner plates. Place one grilled chicken breast on top of each salad. Top each chicken breast with 2 tablespoons hummus. Garnish with parsley or cilantro. Serve immediately

Yield: 4 servings
Calories: 237
Fat: 7g
Fiber: 4.8g

Salad Romesco

Salad Romesco

For Dressing:
1 medium red bell pepper
1/4 cup almonds, toasted
3 cloves garlic, peeled
1 teaspoon grated lemon peel
1/4 cup red wine vinegar or balsamic vinegar
1/3 cup extra-virgin olive oil
Salt and pepper to taste

For Salad:
6 cups baby spinach, rinsed and dried
1 1/2 cups cherry tomatoes (about 8 ounces), quartered
1 cup diced, seeded cucumber
1/4 cup sliced, pitted kalamata olives
1 tablespoon finely chopped fresh oregano
1 tablespoon finely chopped fresh mint leaves
Salt and pepper to taste

Prepare dressing: Roast bell pepper whole under a broiler or on the stovetop, turning occasionally until skin blisters and chars all over. Place in a bowl, cover with a lid, and let steam to loosen the skin. When it is just cool enough to handle, remove from bowl and carefully peel away skin and remove seeds. Cut the pepper into medium dice and place in bowl of a food processor or blender. Add almonds, chile, garlic, lemon peel, and vinegar. Process until smooth. With the machine running, add the olive oil in a thin stream through the feed tube; the sauce will thicken. Season with salt and pepper. There will be about 1 cup of dressing. Prepare salad: Combine all salad ingredients in a large mixing bowl. Pour 3 tablespoons of the dressing over salad and toss well. Season with salt and pepper. Serve immediately. Reserve extra dressing for another use.

Note: To toast almonds, spread nuts on an ungreased sheet pan. Bake in a preheated 350 degree Fahrenheit oven about 6 minutes, stirring occasionally, or until golden brown.

Yield: 6 servings
Calories: 62
Fat: 4g
Fiber: 2g

Salsa Vinaigrette

Salsa Vinaigrette

1 cup roast tomato salsa (or your favorite salsa)
1/4 cup cider vinegar
3 tablespoons extra virgin olive oil
1/2 teaspoon ground black pepper

Combine vinaigrette ingredients in blender or food processor until smooth. There will be about 1 cup vinaigrette.

Yield: 1 cup; 16 (1-tablespoon) servings
Calories: 28
Fat: 3g
Fiber: .3g

Egg Salad With Asparagus and Parmesan

Egg Salad With Asparagus and Parmesan

1/4 lb. asparagus, cut into bite-sized pieces (3 to 5 spears)
1 T. extra-virgin olive oil
2 tsp. lemon zest
1/4 C. scallions, chopped fine
1/2 C. shaved Parmesan cheese
4 large hard-cooked eggs
1 tsp. cayenne pepper

Boil 3 C. salted water. Immerse the asparagus for 2 to 4 minutes or until bright green and crisp-tender. Rinse immediately under cold water. Pat dry and toss with olive oil, lemon zest, scallions, and 1/4 C. Parmesan. Cut eggs in half, and sprinkle each with a bit of cayenne pepper. Serve each egg alongside the asparagus mixture.

Yield: 2 servings
Calories: 349
Fat: 25g
Fiber: 2g

Cream of Cheddar Soup and Lime Chicken Avocado Salad

Cream of Cheddar Soup and Lime Chicken Avocado Salad

2 T. butter

1 large yellow onion, chopped

3 garlic cloves, chopped

1 tsp crushed hot red pepper flakes

salt and pepper

2 T. ground cumin

2 T. flour

1 quart chicken stock or broth 

1 C. heavy cream (half and half works just fine)

Extra Virgin Olive Oil (aka EVOO)

5 thin chicken breast cutlets (I used two breasts)

1 T. ground coriander

2 limes

1 ripe avocado

1/2 head iceberg lettuce 

cherry tomatoes, cut in half

1/4 C. fresh cilantro leaves, chopped

4 C. good-quality aged Cheddar Cheese, grated

Heat a soup pot over medium heat with the butter. When the butter melts, add the onion, garlic, red pepper flakes, salt, pepper, and 1 T. of the cumin (a palmful). Cook for 3 minutes. Add the flour and cook for 1 minute more. Whisk in the chicken stock and heavy cream, bring up to a simmer, and cook for 10 minutes. In the mean time. Preheat a large skillet over medium-high heat with 2 T. of the EVOO. Season the chicken breasts with the remaining T. of cumin, the coriander, and salt and pepper; add to the hot skillet and cook for 2-3 minutes on each side, or until cooked through. Remove the chicken to the cutting board, squeeze the juice of 1 lime over the chicken, and allow it to cool slightly. Dice avocado and scoop it out. Place lettuce (or spinach) on plates, followed by chopped cilantro, avocado and tomatoes. Cut the chicken into strips and add to each plate. Squeeze the juice from the other lime in a small dish and mix in 3 T. of EVOO. Divide the dressing among each plate. Season with salt and pepper. To finish the soup, turn the heat off. While whisking, add the grated cheddar cheese in 3 additions. Service the cheddar soup immediately alongside the lime chicken avocado salad.

Greek Village Vegetable Stacks

Greek Village Vegetable Stacks

1-pound brick of Greek feta cheese, drained

1 large green bell pepper

1 English (seedless) cucumber (the one wrapped in plastic)

1 medium red onion

2 beefsteak tomatoes

Coarse salt

2 or 3 sprigs fresh oregano

A handful of fresh flat-leaf parsley

1 lemon

Coarse black pepper

1/2 C. extra-virgin olive oil (EVOO)

1 C. kalamata olives

 

Carefully slice the brick of feta into 12 slices, 1/4- to 1/2-inch thick each. Use a cheese wire or some dental floss to cut the cheese if it crumbles too easily when using a knife. Next, trim off both ends of the bell pepper and pull out the seeds and membranes. Thinly slice the pepper into 12 pieces, 1/4- to 1/2-inch thick. Slice the cucumber even thinner, into 1/8-inch thick rounds. Trim the ends off the onion as you did the pepper. Cut the outer layer of skin off, then trim one side with a shallow cut so that the whole onion sits stable on its side. Thinly slice the onion as you did the pepper, into 12 pieces. Slice the tomatoes in the same fashion as the onion, trimming off one side to stabilize it before slicing it across. Cut the tomatoes a little thicker, 6 slices per tomato. Season the tomatoes with a little coarse salt. Strip the oregano leaves off the stems by holding stems at the top and gently pulling backward. Pile up the leaves on your cutting board and combine with the parsley leaves. Finely chop both, milling them together. To the chopped herbs, add the zest of the lemon. Trim the ends of the lemon and wedge it; reserve wedges. To the herb and lemon zest combination, add lots of fresh, coarse, black pepper — at least a full tsp. and up to 2. Mix it in with your fingertips.  Arrange the cheese slices in a single layer on your work surface and scatter the herb mixture over the cheese slices. Pour a puddle of EVOO on each plate or on a serving platter. Assemble stacks of Greek salad like this: sliced tomato, sliced onion, a layer of thin slices of cucumber, a slice of bell pepper, a slice of herb-crusted feta. Repeat twice. Each stack will have 3 layers, making a tower of Greek salad for each portion. Garnish each plate or the serving platter with olives and wedges of lemon.

Bresaola Salad

Bresaola Salad

8 C. arugula

1 lemon, juiced

Extra-virgin olive oil, for drizzling

Coarse salt

A small chunk Parmigiano, 1/3 pound minimum

1 pound bresaola (cured beef, like prosciutto) available at deli counter

1 can artichoke hearts in water, drained

4 sprigs rosemary

A handful flat-leaf parsley

1/2 C. caper berries, drained

Aged balsamic vinegar, for drizzling (look for 6 plus years of age, widely available in many markets)

 

Place arugula in a bowl and dress with lemon juice, extra-virgin olive oil and salt. Divide the arugula among dinner plates or place on a serving platter and mound the greens up. Use a vegetable peeler to shred some cheese on top of the arugula. Arrange the meat in a thin layer all around the plate, draping it over the arugula. The plates or platter should look like a mound of beef. Thinly slice the artichokes, finely chop rosemary and parsley and slice the caper berries. Decoratively arrange the artichokes, chopped herbs and capers all over the meat. Drizzle the completed salad with aged balsamic vinegar and serve.

Guacamole Cucumber Salad

Guacamole Cucumber Salad

2 medium Hass avocados, pitted and sliced

2 medium tomatoes, seeded and chopped

1/2 English (seedless) cucumber, chopped

1/2 red onion, sliced

1 jalapeno, seeded and finely chopped

3 T. lemon juice

1 small clove garlic, chopped

A few drops hot sauce

1 tsp. salt

1/3 C. extra-virgin olive oil

 

Arrange vegetables on platter. Mix lemon and garlic, hot sauce and salt. Stream in extra-virgin olive oil while whisking dressing. Pour lemon dressing over the salad and serve.

French Garlic Vinaigrette

French Garlic Vinaigrette

1/2 C. Tomato Sauce

1/2 C. Tomato Paste

2 T. chopped Parsley

2 T. Red Wine Vinegar

2 T. Lemon Juice

1 T. Olive Oil

1 T. Dijon Mustard

3 cloves Garlic, minced

 

Combine all ingredients in a small jar; cover tightly and shake vigorously to blend. Refrigerate at least 8 hours in refrigerator before using.

Fresh Cherry Picnic Salad

Fresh Cherry Picnic Salad

1 C. sugar snap peas

2 C. pitted Northwest fresh sweet cherries

1 medium cucumber, halved, seeded and sliced 1/2-inch thick

1 C. red radishes, cut into wedge-shaped pieces

3 T. white wine vinegar

2 T. Balsamic vinegar

1/2 tsp. sesame oil

3/4 tsp. salt

1/2 tsp. each toasted sesame seeds and grated fresh ginger root

1/8 tsp. ground pepper

 

Blanch peas in boiling salted water 1 minute; plunge into iced water to cool. Drain. Mix cherries, cucumber, radishes and peas. Combine remaining ingredients and mix well. Pour over cherry mixture and toss to coat. Marinate, refrigerated, at least one hour.

Cherry Pepper Salad

Cherry Pepper Salad

1 C. Northwest fresh sweet cherries, pitted

1 C. each thinly sliced sweet yellow and green peppers

1/4 C. thinly sliced Anaheim chili pepper

2 T. finely chopped onion

2 T. white wine vinegar

1 T. olive oil

1 tsp. sugar

Salt and pepper to taste

1 T. pickled ginger strips, optional

1 quart mixed greens

 

Toss together all ingredients except greens; refrigerate 1 hour or longer. Serve on mixed greens.

Cherry and Smoked Turkey Salad

Cherry and Smoked Turkey Salad

12 oz. smoked turkey, sliced

2 C. Northwest fresh sweet cherries, pitted

1 mango, pared and sliced

1 kiwi fruit, sliced

Napa cabbage, shredded

Spicy Dressing

 

Arrange turkey, cherries, mango and kiwi fruit on shredded Napa cabbage. Drizzle Spicy Dressing over salad. Makes 4 servings. Spicy Dressing: Heat 2 T. vegetable oil and 1 clove crushed garlic until hot but not smoking; cool and remove garlic. Add 2 T. balsamic or red wine vinegar and 1 T. each honey and hot dry mustard and 1/2 tsp. each ground ginger and salt; mix well. Makes about 1/3 C.

Root and Cherry Salad

Root and Cherry Salad

1 C. each thin julienne carrots, turnips, rutabagas and jicama

1/2 C. finely sliced sweet onion

3 T. white wine vinegar

1 T. vegetable oil

1 T. sugar

1 small clove garlic, minced

1 tsp. salt

1/8 tsp. bottled hot pepper sauce

2 C. pitted fresh sweet Northwest cherries

Lettuce leaves

 

Combine all ingredients except cherries and lettuce in medium bowl; mix well. Refrigerate at least 1 hour. Just before serving, add cherries and mix well. Serve on lettuce-lined plate.

 

Asian Cucumber Salad

Asian Cucumber Salad

1 European seedless cucumber or 2 Kirby cucumbers, thinly sliced

1 small red bell pepper, seeded and thinly sliced

1/4 C. rice wine vinegar or white distilled vinegar

2 rounded tsp. sugar

1 T. soy sauce

 

Spread cucumber slices in a thin layer on double-ply paper towels. Roll paper towels up to squeeze water from sliced cucumbers. Transfer sliced cucumbers to a bowl and toss with sliced peppers. Combine remaining ingredients in a small plastic container and shake until sugar dissolves, about 1 minute. Pour the dressing over the cucumbers, toss, and serve.

 

Roasted Shallot Vinaigrette

Roasted Shallot Vinaigrette

2 shallots

1/2 tsp. kosher salt

2 T. Dijon mustard

2 T. verjus, red or white

2 T. red wine vinegar

2 T. extra virgin olive oil

4 T. chicken stock

1 T. chopped chives

Freshly ground black pepper

 

Preheat the oven to 350°F. With the skin on, cut the shallots in half lengthwise. Spray a baking sheet with non-stick spray. Drizzle the shallots with a bit of the olive oil and place them on the baking sheet cut side down. Roast in the oven until the shallots are very soft, about 20 to 30 minutes. When the shallots are cool enough to handle, remove the skin and the root end. Puree the shallots and salt in a food processor. Add the mustard and puree. Add the verjus and vinegar by the T., pureeing after each addition. With the motor running, add the olive oil and stock slowly through the feed tube. Stir in the chives and pepper. Adjust the salt and pepper to taste.

Baby Artichoke Salad

Baby Artichoke Salad

Juice of 2 Lemons, about 1/2 C.
30 Baby Artichokes
3 qt. Water
4 1/2 tsp. Salt

Dressing:
1/4 C. unsweetened Pineapple Juice
1/4 C. fresh Orange Juice
1 T. Balsamic Vinegar
1 tsp. Salt, or to taste
1 clover Garlic, mashed
2 T. Olive Oil
2 T. minced frehs Mint
1 T. minced fresh Tarragon

1 head Romaine Lettuce, cleaned and torn into half leaves

Strain lemon juice into large bowl. Cut off the stems of artichokes and remove most of the leaves, except for a few very tender inner leaves. Cut about 1/2″ inch off the tips of the remaining leaves. Toss artichokes into the lemon juice, making sure to coat all the cut surfaces to prevent browning. Bring the water to a boil; add the salt, artichokes and lemon juice. Cook at a rolling boil until fork tender, 6 to 8 minutes. Meanwhile, in a small nonaluminum saucepan, boil pineapple and orange juices, vinegar and salt over medium heat until reduced to 1/4 C.. Add mashed garlic and whisk in the olive oil. Drain artichokes and run them under cold water to stop the cooking. Pat dry and add to the dressing together with the mint, tarragon and pepper. Toss gently to coat well. Arrange the artichokes on the romaine leaves and spoon any dressing remaining over the artichokes. Serve while still lukewarm.

Yield: 6 servings
Calories: 180
Fat: 5.2g
Fiber: 3.2g

Asian Salad with Sweet and Sour Vinaigrette

Asian Salad with Sweet and Sour Vinaigrette

Salad:
1 papaya
1 guava
1 Asian pear
1 lb. Spring mix Salad
4 oz. Goat Cheese

Vinaigrette:
1 tsp. mustard
2 tsp. Balsamic vinegar
1 tsp. low sodium soy sauce
1 tsp. honey
1/8 tsp. ground black pepper
1/4 C. olive oil

Combine mustard, balsamic vinegar, soy sauce, honey, salt and pepper in a mixing bowl. Drizzle in olive oil, whisking to an emulsion. Set aside. Cut papaya and guava into thin slices. Julienne the Asian pear. Put the spring mix salad in a large bowl. Toss with dressing. Mound on a platter. Place fruit slices on top. Sprinkle with chunks of goat cheese and serve.

Yield: 4 servings
Calories: 232
Fat: 8g
Fiber: 10g

Moosewood Asian Asparagus Salad

Moosewood Asian Asparagus Salad

1.5 lb. fresh Asparagus
2 tsp. tamari soy sauce
1.5 tsp. brown sugar
1 tsp. sesame oil
1 tsp. white vinegar
1 tsp. white wine/sherry
1/2 tsp. grated ginger
1/2 tsp. chili paste
Sesame seeds, toasted

Whisk together tamari, sugar, sesame oil, vinegar, rice wine, ginger and chili paste; set aside. Wash asparagus and remove the tough ends. Heat enough water to cover asparagus to boiling in large pot. Ease spears into boiling water; cover pot. Cook on high heat until the water returns to a rapid boil. Cook 1 – 2 minutes longer, until the asparagus are tender-crisp. Plunge the asparagus into cold water to stop cooking. Drain well, place in shallow dish and cover with the marinade. Chill at least 30 minutes but no longer than 2 hours before serving. Garnish with a sprinkle of sesame seeds. To serve hot, toss aparagus with marinade after draining, garnish and serve.

Yield: 6 servings
Calories: 57
Fat: 2.6g
Fiber: 1.7g

Lentil Salad with Watercress

Lentil Salad with Watercress

2 T. each olive oil, balsamic vinegar and water
1/4 tsp. each salt and freshly ground black pepper

3 1/2 C. water
1 14 1/2-ounce can reduced-sodium chicken broth
1 C. dried lentils
1/2 yellow onion
2 garlic cloves
1 bay leaf

1 large diced tomato (about 1 C.)
1/2 C. chopped red onion
1/3 C. chopped Italian parsley
1 T. chopped fresh sage
1 bunch watercress, tough stems removed

In a small bowl, combine the oil, vinegar, water, salt and pepper; set aside. In a medium saucepan, bring the 3 1/2 C. water, chicken broth, lentils, onion half, garlic cloves and bay leaf to a boil; reduce heat and simmer 20 to 25 minutes, until tender. Drain and discard onion, garlic and bay leaf. Toss lentils with half the dressing. Add tomato, red onion, parsley and sage; toss. Arrange watercress on serving plate and sprinkle with remaining dressing; spoon salad over watercress.

Yield: 4 servings
Calories: 254
Fat: 8g
Fiber: 16g

Asparagus Pepper Salad

Asparagus Pepper Salad

1 large bunch fresh asparagus (about 4 C. after preparation)
1/3 C. extra virgin olive oil
2 tsp. balsamic vinegar
1/4 – 1/2 tsp. salt (to taste)
dash of black pepper
1/4 tsp. dry mustard
1 (2.25 ounce) can sliced black olives, drained
1 yellow or red bell pepper

Mix the olive oil, balsamic vinegar, salt, dry mustard, and pepper in a medium bowl (or in your serving bowl). Set aside. Prepare the asparagus by rinsing under cool water. Snap off the woody stems and lay the spears on a paper towel to dry. Rinse the bell pepper under cool water. Pat dry. Remove the stem end and scrape out the seeds and membrane from the inside. Thinly slice the pepper; then, add to the bowl with the olive oil mixture. Snap or slice the asparagus spears into 2 – 3 inch lengths and add them to the peppers and olive oil mixture. Allow the salad to marinate for at least 2 hours.

Yield: 8 servings
Calories: 108
Fat: 10g
Fiber: 2g

Cook’s Illustrated Arugula Salad with Figs, Prosciutto, Walnuts & Parmesan

Cook’s Illustrated Arugula Salad with Figs, Prosciutto, Walnuts & Parmesan

Although frying the prosciutto adds crisp texture to the salad, if you prefer, you can simply cut it into ribbons and use it as a garnish. Honey can be substituted for the raspberry jam.

1/4 C. extra-virgin olive oil
2 oz. thinly sliced prosciutto, cut into %-inch-wide ribbons
3 tsp. balsamic vinegar
1 tsp. raspberry jam
1/2 C. dried figs, stemmed and chopped into %-inch pieces
1 small shallot, minced
Salt and pepper
5 oz. (5 C.) baby arugula
1/2 C. walnuts, toasted and chopped
2 oz. Parmesan cheese, shaved into thin strips with vegetable peeler (1 C.)

Heat 1 tsp. oil in 10-inch nonstick skillet over medium heat; add prosciutto and fry until crisp, stirring frequently, about 7 minutes. Using slotted spoon, transfer to paper towel-lined plate and set aside to let cool. Whisk vinegar and jam in medium microwave-safe bowl; stir in figs. Cover with plastic wrap, cut several steam vents in plastic, and microwave on high until figs are plump, 30 seconds to 1 minute. Whisk in remaining 3 tsp. oil, shallot, 1/4 tsp. salt, and 1/8 tsp. pepper; toss to combine. Let cool to room temperature. Toss arugula and vinaigrette in large bowl; season with salt and pepper to taste. Divide salad among individual plates; top each with portion of prosciutto, walnuts, and Parmesan. Serve immediately.

Watercress and Pomegranate Salad

Watercress and Pomegranate Salad

For the pomegranate dressing:
1/2 teaspoon Dijon mustard
1/4 cup pomegranate juice, about 1/2 of a pomegranate
1/4 cup lemon juice
1/4 cup extra virgin olive oil
salt to taste
freshly ground black pepper

For the salad:
3 bunches watercress, washed and stems removed
3 head butter lettuce, washed and torn into bite-size pieces
3 blood oranges, peeled and sectioned
1/3 cup chopped walnuts
2/3 cup pomegranate seeds, about 1/2 of a pomegranate

For the pomegranate dressing: In a small bowl, whisk the mustard, pomegranate juice and lemon juice together. Slowly whisk in the olive oil. Season with salt and pepper. This can be made in advance and stored in the refrigerator for up to 3 days. For the salad: Combine the watercress and lettuce in a large serving bowl and toss it with the pomegranate dressing. Arrange the orange sections on top and sprinkle with walnuts and pomegranate seeds.

Yield: 10 servings
Calories: 107
Fat: 7g
Fiber: 2g

Jicama, Green Bean, and Pomegranate Salad

Jicama, Green Bean, and Pomegranate Salad

1 fresh pomegranate
1/2 C. pomegranate juice
1 1/2 lbs pieces of jicama
2 lbs thin French green beans
1/4 C. walnuts
1 T. fresh chopped parsley
1 T. extra-virgin olive oil
1 T. fresh lemon juice

Peel and cut jicama into 1/4-inch thick slices. Stack 2 or 3 slices on a cutting board and cut into 1/4-inch sticks. Place in a bowl and toss with pomegranate juice. Chill, covered for 30 minutes, tossing occasionally. Have ready a bowl of ice and cold water, trim green beans. In a saucepan of boiling salted water, blanch beans for 3 minutes, or until crisp-tender. Transfer beans with a slotted spoon into ice water to stop cooking. Drain in colander. To prepare the pomegranate, follow the 6-step process to get the fresh seeds. Chop the walnuts coarsely. Take out the jicama mixture, and add green beans, pomegranate seeds, and walnuts with salt and pepper to taste. Toss and serve.

Yield: 4 servings
Calories: 261
Fat: 9g
Fiber: 3g

Pomegranate and Banana Salad

Pomegranate and Banana Salad

2 pomegranates, chilled
4 bananas
1 T. palm sugar or brown sugar
2 limes (or 1/4 C. freshly squeezed lime juice)

Mix together the juice of the lime and the T. of sugar. Adjust sweet and sour to taste. Score and seed both pomegranates, freeing the seeds. Mound the pomegranate seeds in the center of the salad plates and slice the bananas around the perimeter of the seeds. Drizzle with the prepared lime dressing and serve.

Yield: 4 servings
Calories: 83
Fat: 0g
Fiber: 2g

Fall Festival Fruit Salad

Fall Festival Fruit Salad

4 C. of spinach leaves, chopped
1 red apple, cored and thinly sliced
1/4 lb. grapes
1 cantaloupe, or other melon, seeded, pared and cut into chunks
1/2 C. pomegranate seeds

Core, rinse, and thoroughly drain lettuce. Using a stainless steel knife, cut lettuce into bite-size chunks. Arrange apple slices, grape clusters, and melon wedges on lettuce. Sprinkle pomegranate seeds over top. Chill. When ready to serve, drizzle citrus dressing over all.

Citrus Dressing

1/2 C. plain yogurt
1/4 C. unsweetened orange juice concentrate, thawed

Combine yogurt and orange juice concentrate. Whip until smooth. Makes about 1 C..

Yield: 4 servings
Calories: 186
Fat: 2g
Fiber: 4g

Garden Fresh New Potato & Bean Salad

Garden Fresh New Potato & Bean Salad

1/2 cup Miracle Whip Light Dressing
2 tsp. Dijon Mustard
1 lb. each new red and white mini potatoes, unpeeled, halved, cooked until tender and cooled
1/2 lb. each green and yellow beans, cut into 2-inch pieces, blanched
2 stalks celery, chopped
1/3 cup chopped fresh dill

Mix dressing and mustard in large bowl. Add remaining ingredients; toss lightly. Refrigerate until ready to serve.

Yield: 8 servings
Calories: 150
Fat: 2.5g
Fiber: 4g

Better-for-You Potato Salad

Better-for-You Potato Salad

1 lb. new potatoes
1/4 C. Light Mayonnaise
2 tsp. dried basil leaves
2 hard-cooked eggs, peeled, chopped
1 medium carrot, shredded
1 medium green pepper, chopped

Cut potatoes into cubes. Cook in boiling water for 15 min. or just until tender; drain. Cool completely. Mix mayo and basil in large bowl until well blended. Add potatoes, eggs, carrots and peppers; mix lightly. Cover. Refrigerate at least 1 hour to allow flavors to blend.

Yield: 6 servings, about 3/4 C. each
Calories: 140
Fat: 5g
Fiber: 2g

Fresh-from-the-Cob Corn Salad

Fresh-from-the-Cob Corn Salad

1/2 C. Reduced Fat Italian Dressing
2 T. Dijon Mustard
4 medium ears of corn, cooked, cooled slightly
1/2 lb. green beans, trimmed, cut into 1-inch lengths (about 2 C.), cooked
1 C. grape tomatoes, halved
1/2 C. chopped fresh basil

Mix dressing and mustard until well blended. Cut off the kernels from the ears of corn. Add corn to dressing mixture; mix well. Add remaining ingredients; toss to coat. Serve immediately. To grill the ears of corn, carefully pull back the husks from the tops of the ears to remove the silk, being careful not to detach the husks from the bottoms of the ears. Rinse the corn. Rewrap the husks around the corn. Place corn on grate of grill over low heat. Grill 15 to 20 min. or until tender, turning frequently to prevent the husks from burning. Remove the corn from the grill. Using a towel or oven mitt to protect your hands, peel back the husks and cut off the kernels.

Yield: 10 servings
Serving Size: 1/2 C.

Calories: 70
Fat: 2.5g
Fiber: 2g

Stir-Fry Salad with Rice

Stir-Fry Salad with Rice

1 T. vegetable oil
1 lb. boneless skinless chicken breasts, cut into strips
3 C. assorted cut-up vegetables (such as broccoli, red pepper, carrots and pea pods)
1/2 C. Reduced Fat Italian Dressing
2 T. soy sauce
1 bag (10 oz.) salad greens
1 C. Brown Rice, cooked

Heat oil in large nonstick skillet on medium-high heat. Add chicken; cook and stir 5 minutes or until cooked through. Add vegetables; cook an additional 2 minutes or until vegetables are crisp-tender.
Mix dressing and soy sauce. Place salad greens in large salad bowl. Add chicken mixture and rice; mix lightly. Serve with dressing mixture.

Yield: 4 servings
Calories: 310
Fat: 11g
Fiber: 4g

Rustic Rueben Salad

Rustic Rueben Salad

8 C. torn salad greens
1 tomato, cut into wedges
1 C. croutons
1/2 lb. deli corned beef, sliced, cut into strips
3/4 C. cubed Kraft Swiss Cheese
1/4 C. sauerkraut, well drained
1/4 C. Kraft Thousand Island Dressing
Combine greens, tomato and croutons in a large salad bowl. Add remaining ingredients; toss lightly.

Yield: 4 servings
Calories: 310
Fat: 17g
Fiber: 3g

Greek-Style Couscous Salad

Greek-Style Couscous Salad

1 C. whole wheat couscous, uncooked (or 4 C. cooked bulgur wheat)
1 C. halved cucumber slices
1 large tomato, chopped
1 pkg. (4 oz.) Crumbled Reduced Fat Feta Cheese
1 tsp. dill weed (optional)
1/2 C. Reduced Fat Italian Dressing

Cook couscous as directed on package, omitting the salt and butter. Fluff with fork. Place in a large bowl; cool 10 min. Add remaining ingredients; toss lightly. Cover. Refrigerate at least 1 hour to allow flavors to blend.

Yield: 6 servings
Calories: 190
Fat: 6g
Fiber: 5g

Tuscan Bread Salad

Tuscan Bread Salad

3 C. cubed Italian bread, toasted
2 C. washed torn arugula
1 C. chopped seeded tomato
1 C. chopped cucumber
1/2 C. Shredded Parmesan Cheese 3/4 C. Italian Dressing

Toss bread with arugula, tomato, cucumber and cheese in a large salad bowl. Add dressing just before serving; mix lightly.

Yield: 8 servings
Calories: 170
Fat: 10g
Fiber: 1g