Thai Salad
PREP TIME: 20 minutes
COOKING TIME: 10 minutes
4 oz extra-firm tofu, drained and cut into 1/2-inch cubes
4 oz buckwheat soba noodles
1/2 cup shredded carrot
1/2 red bell pepper, sliced into 1-inch strips
1/2 cup frozen shelled edamame, microwaved for 1 minute and cooled
2 Tbsp chopped cilantro
2 tsp black sesame seeds
Dressing:
1 Tbsp creamy peanut butter
2 Tbsp rice wine vinegar
2 Tbsp low-sodium soy sauce
2 Tbsp fresh lime juice
1 tsp brown sugar
1 Combine all dressing ingredients in a blender or food processor, or whisk together until smooth.
2 Toss 1 tablespoon dressing with tofu and set aside. Reserve remainder of dressing.
3 Cook noodles according to package directions, then drain and rinse.
4 In a large bowl, toss cooked noodles with remaining dressing.
5 Add carrot, red pepper, edamame, cilantro, and marinated tofu. Toss gently.
6 Sprinkle with sesame seeds. Serve immediately or refrigerate overnight.
Makes 2 servings. Per serving: 387 cal, 11 g fat (<1 g sat), 57 g carbs, 461 mg sodium, 7 g fiber, 18 g protein
Chili-Spiced Salmon Salad
PREP TIME: 20 minutes
COOKING TIME: None
4 oz canned salmon
3 cups Bibb lettuce, torn into bite-size pieces
1/4 avocado, diced
1 pink grapefruit, sectioned
2 slices red onion
1/2 cup canned beets, drained and diced
10 pistachio nuts, shelled and chopped
Dressing:
1 Tbsp extra-virgin olive oil
2 Tbsp fresh orange juice
2 tsp white wine vinegar
1/2 tsp orange zest
1/2 tsp Dijon mustard
1 large pinch kosher salt
1 large pinch chili powder
1 Combine all dressing ingredients in a blender or food processor, or whisk together until smooth.
2 In a large bowl, combine salmon, lettuce, avocado, grapefruit, onion, and beets. Toss well with dressing.
3 Sprinkle with pistachios.
Makes 2 servings. Per serving: 283 cal, 16 g fat (2 g sat), 25 g carbs, 476 mg sodium, 5 g fiber, 14 g protein
Want more summer salads? Try this surprisingly delicious peach tomato salad:
Chopped Moroccan Salad
PREP TIME: 15 minutes
COOKING TIME: 10 minutes
3 cups chopped arugula
1/4 avocado, diced
1 medium yellow tomato, diced
1/2 cucumber, diced
2 Tbsp chopped red onion
1/4 cup golden raisins
1/2 cup canned unsalted chickpeas, rinsed and drained
1 skinless chicken breast (6 oz), grilled and chopped
2 tsp sunflower seeds
Dressing:
1 Tbsp olive oil
1/2 tsp orange zest
2 Tbsp lime juice
1 Tbsp honey
1 large pinch cinnamon
1/4 tsp ground cumin
1 Combine all dressing ingredients in a blender or food processor, or whisk together until smooth.
2 In a large bowl, combine arugula, avocado, tomato, cucumber, onion, raisins, chickpeas, and chicken. Toss well with dressing.
3 Top with sunflower seeds.
Makes 2 servings. Per serving: 413 cal, 14 g fat (2 g sat), 47 g carbs, 289 mg sodium, 7 g fiber, 26 g protein
Buffalo Shrimp Salad with Spicy Pita Croutons
PREP TIME: 20 minutes
COOKING TIME: 10 minutes
1 small whole-wheat pita
Olive oil cooking spray
1 large pinch chili powder
1 large pinch garlic powder
1 large pinch ground black pepper
1 Tbsp barbecue sauce
1 dash hot sauce (or to taste)
10 large shrimp, boiled
3 cups romaine lettuce, torn into bite-size pieces
1 celery stalk, thinly sliced
1/2 cup shredded red cabbage
1 cup halved grape tomatoes
1 Tbsp blue-cheese crumbles
Dressing:
1 tsp granulated sugar
1 1/2 tsp white wine vinegar
2 Tbsp water
2 Tbsp nonfat Greek yogurt
2 Tbsp light canola mayonnaise
1 Tbsp blue-cheese crumbles
1 Combine all dressing ingredients in a blender or food processor, or whisk together until smooth.
2 Cut pita into eighths. Spray with cooking spray on both sides. Sprinkle with chili powder, garlic powder, and pepper. Toast in a 400°F oven for 8 to 10 minutes, until golden. Set aside.
3 Whisk barbecue and hot sauces together. Toss shrimp with sauce mixture and set aside.
4 In a large bowl, combine romaine lettuce, celery, red cabbage, and tomatoes. Toss well with dressing.
5 Top with shrimp, homemade pita croutons, and blue-cheese crumbles.
Makes 2 servings. Per serving: 199 cal, 8 g fat (2 g sat), 22 g carbs, 659 mg sodium, 5 g fiber, 12 g protein
Berry Goat-Cheese Salad
PREP TIME: 15 minutes
COOKING TIME: 10 minutes
1 Tbsp pecans
3 cups baby spinach
1/2 cup halved strawberries
1/2 cup blueberries
1 yellow tomato, cut into eighths
2 purple radishes, thinly sliced
1 skinless chicken breast (6 oz), grilled
1 Tbsp goat-cheese crumbles
Dressing:
1/4 cup sliced strawberries
1 Tbsp fresh orange juice
1 1/2 tsp red wine vinegar
1/2 tsp orange zest
1/2 tsp sugar
2 Tbsp nonfat Greek yogurt
1 large pinch kosher salt
1 Combine all dressing ingredients in a blender or food processor, or whisk together until smooth.
2 Toast pecans in a 400°F oven for 2 minutes. Remove from oven. Set aside.
3 In a large bowl, combine spinach, berries, tomato, and radishes. Drizzle with dressing. Toss gently.
4 Divide salad between 2 plates. Place half the chicken on top of each salad. Sprinkle with nuts and goat cheese.
Makes 2 servings. Per serving: 222 cal, 6 g fat (1 g sat), 21 g carbs, 567 mg sodium, 5 g fiber, 23 g protein
