Super supper salads make dinner a breeze

All recipes in this post developed by Kate Sherwood, The Healthy Cook.

Nothing’s easier than salad for dinner. Just whisk, chop, simmer or sauté a bit, toss, and eat. And your meal is on the table in half an hour, max.

Sesame Tofu & Greens Salad


Time
: 20 minutes

1 bunch kale, ribs removed
½ lb. baby spinach
1 14 oz. package extra-firm tofu, drained and blotted dry
2 Tbs. sesame seeds
2 tsp. peanut oil
1 bunch scallions, sliced
1½ Tbs. tahini
1½ Tbs. reduced-sodium soy sauce
1 Tbs. lemon juice
1 tsp. toasted sesame oil
1 clove garlic, finely minced
1 tsp. honey

  1. Stir the kale into a large pot of boiling water. Cook until just tender, 1-2 minutes. Stir in the spinach and remove from the heat. Drain and run under cold water to cool. Squeeze well, then chop.
  2. Cut the tofu into 10 slabs. Pat the sesame seeds into the tofu. In a large non-stick pan, sauté the tofu in the oil until browned, 4-5 minutes. Stir in the scallions and remove from the heat.
  3. Whisk together the remaining ingredients with 1 Tbs. of water. Toss with the greens. Top with the tofu and scallions.

Serves 2.

Per serving (3 cups):

  • Calories: 520
  • Total fat: 29 g
  • Sat fat: 4 g
  • Carbs: 37 g
  • Fiber: 12 g
  • Protein: 35 g
  • Sodium: 600 mg

 

Mediterranean Tuna Salad


Time
: 30 minutes

½ lb. small potatoes
¼ lb. green beans, trimmed
2 Tbs. extra-virgin olive oil
2 Tbs. mayonnaise
1 Tbs. whole-grain mustard
2 tsp. red wine vinegar
¼ tsp. kosher salt
1 5 oz. can no-salt-added tuna, drained
4 cups salad greens
1 cup chopped tomatoes

  1. In a medium pot, bring the potatoes and enough water to cover to a boil. Simmer until the potatoes are tender, 10-15 minutes. Add the green beans and cook until tender, 3-5 minutes.
  2. Run under cold water in a colander to cool, then drain well. Cut into bite-sized pieces.
  3. In a large bowl, whisk together the oil, mayonnaise, mustard, vinegar, and salt. Toss with the potatoes and green beans and the remaining ingredients.

Serves 2.

Per serving (3 cups):

  • Calories: 410
  • Total fat: 25 g
  • Sat fat: 3.5 g
  • Carbs: 28 g
  • Fiber: 5 g
  • Protein: 19 g
  • Sodium: 550 mg

 

Enjoy this recipe? From the Heart—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—helps you follow the top-rated DASH diet. Get healthy while enjoying Spicy BBQ Tofu & Black Bean Salad, Mediterranean Fish Stew, Turkish-Spiced Chicken, Quinoa & Winter Fruit Salad, and dozens of other scrumptious dishes.

 

17 Replies to “Super supper salads make dinner a breeze”

  1. Why are you recommending tuna? It’s filled with mercury and pcbs and other toxins. It is not a healthful food.

    1. Canned tuna is safe in moderation. According to the FDA, it’s safe to get, on average, up to 7 micrograms of mercury a week for every 22 pounds you weigh. That works out to around 50 mcg for a 150-pound person. Four ounces of canned albacore (white) tuna averages 40 mcg of mercury; that much canned light averages 13 mcg.

      Because the developing nervous system is especially sensitive to mercury, we recommend that women who are nursing, pregnant, or could become pregnant, as well as children under 55 pounds, not eat albacore tuna. Those women should limit light tuna to 2 oz. a week (1 oz. for children). Other adults can safely eat up to 3 oz. of albacore or 12 oz. of light tuna a week.

  2. I agree with the comments about tuna. And why not Tempe instead of tofu? Fermented soy products are more healthful. Also, you say nothing about using organic products–so much soy contains GMO. Your recipes are too high in fat and saturated fat. Why not concentrate on non-fat salad dressings? Why mayonnaise for example.

  3. I’m a big fan of salad for dinner, or “bowls” of healthy stuff. Nice recipes but too much sodium. I thought 400 g was recommended maximum? I try to keep mine to 1200 a day. Low sodium soy sauce is not really low at all, just half of regular soy sauce which is a whole day’s worth. People who eat this way eat lower fat, especially sat fat and lower salt. But helpful for ideas.

    Thanks

  4. I’d be OK with the ingredients, and it’s certainly good to have a meal inside half an hour, but too much sodium for me.

    1. You can always skip the suggested salt as an ingredient. Adding or increasing lemon juice also can compensate for less (or no) added salt.

    1. You could copy and paste them into an email to yourself, and then move that email (and others) into a RECIPES email folder. I believe all email programs also allow you to print your emails.

  5. Thanks for another perfect recipe. I eat clean most of the time, therefore I need the salt and the fats to keep me full throughout the day. This is a great lunch for my husband and I for our days are very busy. I can quickly make it, by just get the basic ingredient out of my pantry.

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