Healthy Recipes: Salad for Supper

Salad for supper? No. You haven’t been bad. Each of these three salads is hearty enough, nutritious enough, and delicious enough to be the main (and only) attraction for lunch or dinner. The grain and protein can be warm or cold. For the most intense flavor, toss with the dressing just before you’re ready to eat.

For each person, use:
½ cup cooked whole grain and/or beans
½ cup cooked protein (chicken, seafood, tofu)
1 cup cooked and/or raw vegetables
2 cups salad greens or 1 cup cooked greens
2 Tbs. dressing

[HR]

Seafood Salad
Pearl barley or white beans
Salmon, tuna, or shrimp
Roasted peppers
Steamed green beans
Mixed salad greens

Serve with mustard vinaigrette:
2 Tbs. whole-grain mustard
2 Tbs. mayonnaise
2 Tbs. red wine vinegar
½ tsp. honey
½ tsp. kosher salt
¼ cup extra-virgin olive oil
Whisk ingredients in a bowl.
Yields 10 Tbs.

Nutrition Information:
Per person—
Calories: 530
Total fat: 31 g
Saturated fat: 4.5 g
Sodium: 400 mg
Carbs: 35 g
Fiber: 8 g
Protein: 27 g

Tofu Salad
Brown rice and edamame
Tofu
Roasted scallions
Shredded carrot
Steamed kale

Serve with sesame dressing:
2 Tbs. rice or cider vinegar
¼ cup unsweetened apple sauce
2 Tbs. reduced-sodium soy sauce
1 Tbs. toasted sesame oil
3 Tbs. canola oil
Whisk ingredients in a bowl.
Yields 12 Tbs.

Nutrition Information:
Per person—
Calories: 400
Total fat: 19 g
Saturated fat: 1.5 g
Sodium: 330 mg
Carbs: 41 g
Fiber: 8 g
Protein: 19 g

Chicken Salad
Quinoa
Sautéed or roasted chicken
Roasted broccoli
Cherry tomatoes
Arugula

Serve with basil vinaigrette:
2 cups basil leaves
1 small clove garlic
2 Tbs. red wine vinegar
¼ cup grated parmesan
½ tsp. kosher salt
¼ cup extra-virgin olive oil
Combine ingredients in a blender.
Yields 10 Tbs.

Nutrition Information:
Per person—
Calories: 410
Total fat: 20 g
Saturated fat: 4 g
Sodium: 400 mg
Carbs: 4 g
Fiber: 5 g
Protein: 30 g

Leave a Reply

Your email address will not be published.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