Easy Healthy Salad Recipes That Won't Leave You Hungry

shrimp mango saladSalad and spring. Even the words sound great together. Now try salad and supper. Even better. Because salad for supper is an excellent healthy choice, especially as we enter summer. And what better way to get a huge helping of leafy greens while you eat more protein, too?

Here are three easy healthy salad recipes that fit the bill brilliantly. They’re scrumptious, and with enough protein to be the center of your meal so you’ll be full until your next healthy meal.

To assemble, toss the ingredients with the dressing (they’re all so low in calories that you can use more than two tablespoons for four cups of salad). The proteins and grains can be served warm or cold. Each salad serves two people. Or one, if you’re especially hungry. We won’t tell.

Carrot Ginger Tofu Healthy Salad Recipe

4 cups chopped romaine
1 cup shredded red cabbage
½ cup shelled edamame, thawed from frozen
½ lb. sautéed or raw tofu, cut into ½-inch cubes
½ cup cooked black, red, or brown rice
¼ cup chopped smoked almonds
1 scallion, chopped
½ cup Carrot Ginger Dressing (see below)

Per serving (about 4 cups): calories 480 | sodium 370 mg carbs 33 g | fiber 10 g | protein 22 g total fat 30 g | sat fat 3 g

Avocado Lemon Shrimp Healthy Salad Recipe

4 cups chopped romaine or butter lettuce
1 cup sliced cucumber
1 cup diced mango
½ lb. cooked shrimp
1 cup cooked quinoa
½ cup Avocado Yogurt Lemon Dill Dressing (see below)

Per serving (about 4 cups): calories 400 | sodium 480 mg carbs 41 g | fiber 7 g | protein 35 g total fat 12 g | sat fat 1.5 g

Sun-Dried Tomato Chicken Salad Recipe

4 cups mixed salad greens
1 cup lightly steamed broccoli florets
1 cup cherry tomatoes, quartered
10 fresh basil leaves
1½ cups cooked chicken, cut into ½-inch cubes
½ cup cooked bulgur
½ cup Sun-Dried Tomato Dressing (see below)

Per serving (about 4 cups): calories 400 | sodium 390 mg carbs 19 g | fiber 7 g | protein 39 g total fat 19 g | sat fat 3.5 g

[text_ad]

Dress to Impress

Salad dressings that taste like a million bucks but aren’t salt bombs? Who knew? Well here are four. You may never hit the bottle again.

Directions? Put all the ingredients in a blender and process until smooth. You can refrigerate what you don’t use for up to a week.

Healthy Sun-Dried Tomato Salad Dressing Recipe

½ cup cherry tomatoes
¼ cup extra-virgin olive oil
¼ cup plain nonfat yogurt
4 pieces oil-packed sun-dried
tomatoes, drained
2 Tbs. red wine vinegar
½ tsp. kosher salt
¼ tsp. dried oregano

Makes 1 cup Per 2 Tbs: 70 calories, 130 mg sodium

Healthy Apple Mustard Vinaigrette Salad Dressing Recipe

½ cup unsweetened apple sauce
¼ cup extra-virgin olive oil
1 Tbs. cider vinegar
1 Tbs. mayonnaise
2 Tbs. whole-grain mustard
1 tsp. honey
¼ tsp. kosher salt

Makes 1 cup Per 2 Tbs: 90 calories, 150 mg sodium

Healthy Avocado Yogurt Lemon Dill Salad Dressing Recipe

½ ripe Hass avocado
¼ cup plain nonfat yogurt
2 Tbs. mayonnaise
2 Tbs. fresh dill sprigs
2 Tbs. diced white onion
2 Tbs. lemon juice
½ tsp. kosher salt

Makes 1 cup Per 2 Tbs: 45 calories, 150 mg sodium

Healthy Carrot Ginger Salad Dressing Recipe

1 cup grated carrot
¼ cup canola oil
2 Tbs. reduced-sodium soy sauce
2 Tbs. rice or cider vinegar
2 Tbs. minced ginger
2 Tbs. water
1 Tbs. toasted sesame oil
2 tsp. sugar

Makes 1 cup Per 2 Tbs: 90 calories, 150 mg sodium

Do you have any healthy salad recipes you’d like to share with our readers?

Leave a Reply

Your email address will not be published. Required fields are marked *