Diet Safe Salads
Stuck in a salad rut? If a salad is your go-to healthy meal, you may be tired of the same old bowl of greens. These creative and satisfying mixes will fill you up with fibre and protein—not calories.Grilled Chicken and Wheat-Berry Salad
Yield: serves 16This salad is a great way to get your fill of vegetables, fruits, and protein all at once.
The yogurt dressing provides a kick of calcium, which is vital to bone health. Although they require little tending, the wheat berries do require a long cooking time. You may want to boil them on the weekend or the night before.
Preparation
Preheat grill.
Combine first 3 ingredients in a saucepan over medium-high heat. Bring mixture to a simmer; cover and cook for 2 hours, 15 minutes or until wheat berries are almost tender. Drain and place in a bowl; discard bay leaf. Coarsely chop 1 cup spinach leaves. Add chopped spinach, apple, bell pepper, dressing, and mustard to the wheat berries, and toss well.
Sprinkle chicken with salt and pepper. Place chicken on a grill rack coated with cooking spray; grill 5 minutes on each side or until done. Thinly slice chicken.
Divide remaining spinach evenly among 4 plates. Place 1/2 cup wheat-berry mixture on top of spinach. Arrange chicken evenly over berry mixture; sprinkle with green onions.
Artichoke, Edamame, and Asparagus Salad
Prep Time: Cook Time: Yield: Makes 4 servings (serving size: 1 cup salad)
Shelled edamame are very low in calories and fat, but packed with protein and fibre. Plus, artichokes and asparagus are rich in antioxidants. Toss in light citrus dressing for a little zest.
Preparation
1. Rub the inside of a large salad bowl with cut sides of garlic clove; discard garlic.
2. Add oil, lemon juice, oregano, salt, and pepper to bowl; whisk well. Add artichokes, tossing gently; let stand at room temperature.
3. Meanwhile, place edamame in a large pot of boiling salted water; cook 2 minutes. Add asparagus; cook until asparagus and edamame are crisp-tender (about 3 minutes). Rinse under cold water, drain well, and blot dry with paper towels.
4. Add asparagus and edamame to artichoke mixture; toss. Transfer to 4 individual plates. Arrange shaved Parmesan over each salad. Serve.
Ingredients
1 garlic clove, peeled and halved lengthwise
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
1 (14-ounce) can artichoke hearts packed in water, rinsed, drained, blotted dry, and quartered
1 cup frozen shelled edamame (green soybeans)
1 pound medium asparagus, tough ends removed, and cut diagonally into thirds
1 ounce shaved Parmesan cheese (about 2/3 cup)
Nutritional Information
| Calories per serving: | 184 |
|---|---|
| Fat per serving: | 10g |
| Saturated fat per serving: | 2g |
| Monounsaturated fat per serving: | 5g |
| Polyunsaturated fat per serving: | 1g |
| Protein per serving: | 11g |
| Carbohydrates per serving: | 12g |
| Fiber per serving: | 3g |
| serving: | 5mg |
| Iron per serving: | 3mg |
| Sodium per serving: | 482mg |
| Calcium per serving: |
Poached Salmon and Watercress Salad With Dill-Yogurt Dressing
Prep Time: Cook Time: Yield: Makes 4 servings (serving size: 2 cups salad, 6 ounces salmon, and 2 tablespoons dressing)
Nutritional powerhouse salmon is rich in protein, heart-helping omega-3 fatty acids, and vitamin D. This salad is light and refreshing, and doesn’t skimp on zesty flavour.
Preparation
1. Fill a high-sided skillet or large pot with 6 cups water; add celery, scallion whites, and lemon slices to pot. Add 1/2 teaspoon salt and 1/2 teaspoon pepper. Bring to a boil over high heat; cover, reduce heat, and simmer. Cook until fragrant (8-10 minutes). Add salmon (water should just cover fillets) to pot; cover and gently simmer until fish is opaque (5-8 minutes). With tongs or a fish spatula, remove salmon from broth; set aside on a cutting board to cool.
2. While fish is poaching, make the dressing: In a medium bowl, combine yogurt, chopped dill, horseradish, lemon zest, lemon juice, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper, whisking well. Arrange watercress, snap peas, radishes, and dill fronds on 4 plates; top with salmon, and sprinkle with scallion greens. Drizzle with dressing; serve.
Ingredients
4 cups water1 cup hard winter wheat berries, rinsed and drained
1 bay leaf
2 cups baby spinach leaves, divided
1 cup green apple, peeled and cut into julienne strips
1/2 cup diced red bell pepper
3 tablespoons Cucumber Yogurt Dressing
2 teaspoons Dijon mustard
4 (4-ounce) skinless, boneless chicken breasts
1/4 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
1/4 cup chopped green onion
Nutritional Information
| Calories per serving: | 332 |
|---|---|
| Calories from fat: | 31% |
| Fat per serving: | 12g |
| Saturated fat per serving: | 2g |
| Monounsaturated fat per serving: | 6.7g |
| Polyunsaturated fat per serving: | 1.4g |
| Protein per serving: | 29g |
| Carbohydrates per serving: | 30.1g |
| Fibre per serving: | 3g |
| Cholesterol per serving: | 63mg |
| Iron per serving: | 4mg |
| Sodium per serving: | 792mg |
| Calcium per serving: | 113mg |
Shrimp With Feta, Radish, Watercress, and Mint
Prep Time: Cook Time: Yield: Makes 4 servings (serving size: 1 1/4 cups salad mixture, 5 shrimp, and 2 teaspoons dressing)
Shrimp is high in protein and very low in fat. Plus, fennel freshens your breath, soothes coughs, and can even slim and trim your waistline. Detox never tasted so delicious!
Nutritional powerhouse salmon is rich in protein, heart-helping omega-3 fatty acids, and vitamin D. This salad is light and refreshing, and doesn’t skimp on zesty flavour.
Preparation
1. Season shrimp with salt and pepper. Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat; add shrimp and fennel seeds to pan. Cook until shrimp are opaque, turning often (about 3 minutes). Remove pan from heat; toss shrimp with 1 tablespoon lemon juice.
2. In a large bowl, combine watercress, fennel, radishes, remaining olive oil, and remaining lemon juice, tossing well.
3. Divide salad among 4 plates; top each evenly with shrimp, mint, and cheese.
Ingredients
3/4 pound large shrimp, peeled and deveined (about 20)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil, divided
1 teaspoon fennel seeds
3 tablespoons fresh lemon juice, divided
1 small bunch watercress, tough stems discarded
1 small fennel bulb, halved, cored, and thinly sliced (about 2 cups)
5 thinly sliced radishes
1/4 cup fresh mint leaves
2 ounces feta cheese, crumbled (about 1/4 cup)
Nutritional Information
| Calories per serving: | 188 |
|---|---|
| Fat per serving: | 11g |
| Saturated fat per serving: | 3g |
| Monounsaturated fat per serving: | 6g |
| Polyunsaturated fat per serving: | 1g |
| Protein per serving: | 17g |
| Carbohydrates per serving: | 7g |
| Fiber per serving: | 2g |
| Cholesterol per serving: | 139mg |
| Iron per serving: | 3mg |
| Sodium per serving: | 416mg |
| Calcium per serving: | 166mg |
Endive, Pear, and Blue Cheese Salad
Prep: 20 minutes; Cook: 22 minutes; Total time: 42 minutes.Yield: 4 servings (serving size: about 2 1/4 cups salad and 2 tablespoons dressing)
This unique, savory dish offers a healthy dose of vitamins and good fats. It’s creamy, crunchy, sweet, and perfect for a heart-healthy diet!Preparation
1. Preheat oven to 400°. On a small baking sheet, combine walnuts, bread cubes, rosemary, garlic, and olive oil; toss well. Toast until fragrant (5-6 minutes); let cool.
2. Halve, core, and slice pears. In a small bowl, combine pear slices and 1 teaspoon lemon juice; toss well.
3. In another small bowl, combine remaining 2 teaspoons lemon juice, buttermilk, Worcestershire, pepper, and half of blue cheese.
4. Arrange endive on plate or platter with pears. Sprinkle with remaining cheese and walnut mixture; drizzle with dressing.
2. Halve, core, and slice pears. In a small bowl, combine pear slices and 1 teaspoon lemon juice; toss well.
3. In another small bowl, combine remaining 2 teaspoons lemon juice, buttermilk, Worcestershire, pepper, and half of blue cheese.
4. Arrange endive on plate or platter with pears. Sprinkle with remaining cheese and walnut mixture; drizzle with dressing.
Ingredients
1/4 cup walnuts, halved
1 (1-ounce) slice rye bread, cubed
2 teaspoons fresh rosemary, chopped
1 small garlic clove, chopped
1 teaspoon olive oil
3 assorted firm-ripe pears, such as Bosc, Anjou, or Bartlett
1 tablespoon fresh lemon juice, divided
1/2 cup low-fat buttermilk (1%)
1/2 teaspoon Worcestershire sauce
1/4 teaspoon freshly ground black pepper
2 ounces crumbled blue cheese, divided
1 1/4 pounds endive, trimmed and cut crosswise into 1/2-inch-thick slices
Nutritional Information
| Calories per serving: | 235 |
|---|---|
| Fat per serving: | 10g |
| Saturated fat per serving: | 3g |
| Monounsaturated fat per serving: | 3g |
| Polyunsaturated fat per serving: | 3g |
| Protein per serving: | 8g |
| Carbohydrates per serving: | 32g |
| Fiber per serving: | 9g |
| Cholesterol per serving: | 12mg |
| Iron per serving: | 2mg |
| Sodium per serving: | 310mg |
| Calcium per serving: | 202mg |
Two-Bean Greek Salad
Prep: 10 minutes; Cook: 8 minutes; Total time: 18 minutes. Yield: Makes 4 servings (serving size: 1 1/2 cups salad, 1 slice haloumi cheese, and half of a pita)
Fresh herbs and a grilled pita bring authentic flavour to this mouthwatering Mediterranean dish. Beans add a hearty dose of filling
fibre
Preparation
1. In a serving bowl, whisk together red wine vinegar, Dijon mustard, 2 1/2 teaspoons oregano, 2 teaspoons olive oil, and 1/4 teaspoon pepper; set aside.
2. Place steamer basket in saucepan filled with a few inches of water; cook edamame, covered, until tender (about 3 minutes). Transfer edamame to a bowl. Add string beans to steamer; cook, covered, until tender (about 2 minutes). Add beans to edamame. Add tomatoes and olives; toss to combine.
3. Heat a lightly oiled grill pan over medium-high heat. Brush 1 teaspoon oil on one side of pitas; grill, turning, until golden (about 2 minutes). Transfer pitas to a plate. Brush 1/2 teaspoon oil evenly on one side of cheese slices; sprinkle with the remaining oregano and pepper. Grill cheese, seasoned side down, until marks form (about 1 minute); transfer to a plate.
4. Place 1 pita half on each of 4 plates; top with bean salad and cheese. Drizzle with remaining olive oil.
2. Place steamer basket in saucepan filled with a few inches of water; cook edamame, covered, until tender (about 3 minutes). Transfer edamame to a bowl. Add string beans to steamer; cook, covered, until tender (about 2 minutes). Add beans to edamame. Add tomatoes and olives; toss to combine.
3. Heat a lightly oiled grill pan over medium-high heat. Brush 1 teaspoon oil on one side of pitas; grill, turning, until golden (about 2 minutes). Transfer pitas to a plate. Brush 1/2 teaspoon oil evenly on one side of cheese slices; sprinkle with the remaining oregano and pepper. Grill cheese, seasoned side down, until marks form (about 1 minute); transfer to a plate.
4. Place 1 pita half on each of 4 plates; top with bean salad and cheese. Drizzle with remaining olive oil.
Ingredients
2 tablespoons red wine vinegar
2 teaspoons Dijon mustard
3 teaspoons chopped fresh oregano, divided
4 1/2 teaspoons olive oil, divided
1/2 teaspoon freshly ground black pepper, divided
1 (10-ounce) bag shelled frozen edamame or lima beans
3/4 pound string beans
1 cup grape tomatoes, halved
1/4 cup pitted kalamata olives, halved
2 multigrain pitas, halved horizontally
3 ounces haloumi cheese (or ricotta salata), sliced into 4 pieces
2 teaspoons Dijon mustard
3 teaspoons chopped fresh oregano, divided
4 1/2 teaspoons olive oil, divided
1/2 teaspoon freshly ground black pepper, divided
1 (10-ounce) bag shelled frozen edamame or lima beans
3/4 pound string beans
1 cup grape tomatoes, halved
1/4 cup pitted kalamata olives, halved
2 multigrain pitas, halved horizontally
3 ounces haloumi cheese (or ricotta salata), sliced into 4 pieces
Nutritional Information
| Calories per serving: | 301 |
|---|---|
| Fat per serving: | 17g |
| Saturated fat per serving: | 5g |
| Monounsaturated fat per serving: | 7g |
| Polyunsaturated fat per serving: | 2g |
| Protein per serving: | 16g |
| Carbohydrates per serving: | 23g |
| Fiber per serving: | 8g |
| Cholesterol per serving: | 14mg |
| Iron per serving: | 3mg |
| Sodium per serving: | 519mg |
| Calcium per serving: | 139mg |
Strawberry-and-Arugula Salad With Crispy Prosciutto
Prep: 10 minutes; Stand: 15 minutes; Cook: 4 minutes. Yield: Makes 4 servings (serving size: 1 1/4 cups salad and 1 tablespoon dressing)
Preparation
1. Whisk together first 5 ingredients (through black pepper) in a large serving bowl. Add berries and red onion; let stand 15 minutes.
2. Meanwhile, lightly coat a seasoned cast-iron skillet or nonstick pan with cooking spray, and heat over moderately high heat. Add prosciutto in one layer, and cook, turning, about 5 minutes or until golden brown and crispy. Transfer to a plate to cool; crumble and reserve.
3. Place the baby arugula in a large serving bowl with the cheese; add the strawberries, red onion, and balsamic dressing, and toss gently until just coated. Divide the salad among 4 serving plates, and top evenly with the cooked prosciutto.
2. Meanwhile, lightly coat a seasoned cast-iron skillet or nonstick pan with cooking spray, and heat over moderately high heat. Add prosciutto in one layer, and cook, turning, about 5 minutes or until golden brown and crispy. Transfer to a plate to cool; crumble and reserve.
3. Place the baby arugula in a large serving bowl with the cheese; add the strawberries, red onion, and balsamic dressing, and toss gently until just coated. Divide the salad among 4 serving plates, and top evenly with the cooked prosciutto.
Ingredients
2 tablespoons balsamic vinegar
1 1/2 teaspoons honey
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 cups strawberries, hulled and quartered
1/3 cup sliced red onion
Olive oil cooking spray
1 1/2 teaspoons honey
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 cups strawberries, hulled and quartered
1/3 cup sliced red onion
Olive oil cooking spray
4 thin slices prosciutto (about 2 ounces)
6 cups baby arugula (about 5 ounces)
2 ounces goat cheese or feta, crumbled
6 cups baby arugula (about 5 ounces)
2 ounces goat cheese or feta, crumbled
Nutritional Information
| Calories per serving: | 155 |
|---|---|
| Fat per serving: | 10g |
| Saturated fat per serving: | 4g |
| Monounsaturated fat per serving: | 3g |
| Polyunsaturated fat per serving: | 1g |
| Protein per serving: | 8g |
| Carbohydrates per serving: | 11g |
| Fiber per serving: | 2g |
| Cholesterol per serving: | 22mg |
| Iron per serving: | 1mg |
| Sodium per serving: | 534mg |
| Calcium per serving: | 105mg |
Grilled Panzanella With Arugula, Burrata, Summer Squash, and Olives
Prep Time: Cook Time: Yield: Makes 6 servings (serving size: 1 1/2 cups salad)
This leafy-green mix is packed with antioxidants. Olives add a dose of heart-healthy monounsaturated fat.Preparation
1. Heat grill (or grill pan) to medium. Brush squash and bread with 1 tablespoon olive oil; season with half of the salt and pepper. Add squash and bread to grill; cook, turning occasionally, until squash is tender and bread is charred (4-6 minutes). Rub bread with cut side of garlic clove.
2. In a large bowl, combine remaining 2 tablespoons olive oil, remaining salt and pepper, and vinegar; whisk well. Cut squash and tear bread into 1-inch pieces; toss in dressing with arugula and olives. Divide salad among 6 plates, and top each with 4 pieces of burrata. Drizzle with additional olive oil and sprinkle with sea salt, if desired.
Note: The sum of constituent fats (saturated, monounsaturated, polyunsaturated) may not always equal the total-fat value.
2. In a large bowl, combine remaining 2 tablespoons olive oil, remaining salt and pepper, and vinegar; whisk well. Cut squash and tear bread into 1-inch pieces; toss in dressing with arugula and olives. Divide salad among 6 plates, and top each with 4 pieces of burrata. Drizzle with additional olive oil and sprinkle with sea salt, if desired.
Note: The sum of constituent fats (saturated, monounsaturated, polyunsaturated) may not always equal the total-fat value.
Ingredients
3 tablespoons olive oil, divided
2 summer squash or zucchini, quartered lengthwise (about 1 pound)
4 (1 1/2-ounce) slices whole-wheat country bread
1/4 teaspoon kosher salt, divided
1/4 teaspoon freshly ground pepper, divided
1 garlic clove, halved
1 tablespoon white wine vinegar
6 cups baby arugula
1/4 cup oil-cured black olives, pitted and halved
4 ounces burrata cheese, divided into 6 pieces, and then sliced into 4 smaller pieces
2 summer squash or zucchini, quartered lengthwise (about 1 pound)
4 (1 1/2-ounce) slices whole-wheat country bread
1/4 teaspoon kosher salt, divided
1/4 teaspoon freshly ground pepper, divided
1 garlic clove, halved
1 tablespoon white wine vinegar
6 cups baby arugula
1/4 cup oil-cured black olives, pitted and halved
4 ounces burrata cheese, divided into 6 pieces, and then sliced into 4 smaller pieces
Nutritional Information
| Calories per serving: | 260 |
|---|---|
| Fat per serving: | 17g |
| Saturated fat per serving: | 4g |
| Monounsaturated fat per serving: | 5g |
| Polyunsaturated fat per serving: | 2g |
| Protein per serving: | 7g |
| Carbohydrates per serving: | 20g |
| Fiber per serving: | 4g |
| Cholesterol per serving: | 13mg |
| Iron per serving: | 2mg |
| Sodium per serving: | 583mg |
| Calcium per serving: | 70mg |
Roasted-Squash Salad With Maple Vinaigrette
Prep Time: Cook Time: Yield: Makes 4 servings (serving size: 1 1/4 cups salad)
Preparation
1. Preheat oven to 425°.
2. Place the nuts on a baking sheet in middle of oven. Bake for about 5 minutes or until fragrant. Set aside.
3. Coat a 13- x 9-inch nonstick baking pan with cooking spray. Place squash on pan, cut sides down. Cover with foil, and roast in middle of oven about 20 minutes or until tender.
4. Whisk together the maple syrup, vinegar, and mustard in a serving bowl until blended. Add greens, and toss until well-combined.
5. Divide the dressed greens onto each of 4 plates, and surround with 2 squash wedges. Sprinkle evenly with nuts and Parmesan; serve.
2. Place the nuts on a baking sheet in middle of oven. Bake for about 5 minutes or until fragrant. Set aside.
3. Coat a 13- x 9-inch nonstick baking pan with cooking spray. Place squash on pan, cut sides down. Cover with foil, and roast in middle of oven about 20 minutes or until tender.
4. Whisk together the maple syrup, vinegar, and mustard in a serving bowl until blended. Add greens, and toss until well-combined.
5. Divide the dressed greens onto each of 4 plates, and surround with 2 squash wedges. Sprinkle evenly with nuts and Parmesan; serve.
Ingredients
1/4 cup chopped, skinned hazelnuts (such as Diamond brand)
Olive oil cooking spray
1 pound butternut squash, halved, seeded, and cut into 8 wedges
3 tablespoons maple syrup
1 1/2 tablespoons cider vinegar
2 teaspoons Dijon mustard
5 cups mixed winter salad greens (such as red leaf lettuce and radicchio)
1/4 cup shaved Parmesan cheese
Olive oil cooking spray
1 pound butternut squash, halved, seeded, and cut into 8 wedges
3 tablespoons maple syrup
1 1/2 tablespoons cider vinegar
2 teaspoons Dijon mustard
5 cups mixed winter salad greens (such as red leaf lettuce and radicchio)
1/4 cup shaved Parmesan cheese
Nutritional Information
| Calories per serving: | 168 |
|---|---|
| Fat per serving: | 7g |
| Saturated fat per serving: | 1g |
| Monounsaturated fat per serving: | 4g |
| Polyunsaturated fat per serving: | 1g |
| Protein per serving: | 5g |
| Carbohydrates per serving: | 25g |
| Fiber per serving: | 5g |
| Cholesterol per serving: | 4mg |
| Iron per serving: | 2mg |
| Sodium per serving: | 147mg |
| Calcium per serving: | 133mg |
Spiced Pecan and Roasted Pear Salad
Prep Time: Cook Time: Yield: Makes 4 servings (serving size: 3/4 pear, 1 1/2 cups greens, and 1 tablespoon dressing)
Preparation
1. Preheat oven to 400°. Toast the nuts in the oven 2-3 minutes or until fragrant. Transfer the nuts to a bowl, and toss with 1/4 teaspoon garam masala and the salt.
2. Halve and core the pears. Cut each half into 3 wedges. Lightly coat a nonstick baking sheet with cooking spray; arrange pear wedges on their sides on prepared pan, and sprinkle tops with remaining 1/4 teaspoon garam masala. Roast pears in the middle of the oven, turning once, about 20 minutes or until tender and golden brown.
3. Whisk together the vinegar and the next 3 ingredients (through olive oil) in a small bowl.
4. Arrange greens and pears on each of 4 plates. Sprinkle the cheese and nuts over top, and drizzle with dressing. Serve with a flatbread cracker.
2. Halve and core the pears. Cut each half into 3 wedges. Lightly coat a nonstick baking sheet with cooking spray; arrange pear wedges on their sides on prepared pan, and sprinkle tops with remaining 1/4 teaspoon garam masala. Roast pears in the middle of the oven, turning once, about 20 minutes or until tender and golden brown.
3. Whisk together the vinegar and the next 3 ingredients (through olive oil) in a small bowl.
4. Arrange greens and pears on each of 4 plates. Sprinkle the cheese and nuts over top, and drizzle with dressing. Serve with a flatbread cracker.
Ingredients
1/4 cup pecan halves
1/2 teaspoon garam masala (such as McCormick), divided
1/8 teaspoon salt
3 assorted firm-ripe pears (such as Bosc, Anjou, or Bartlett)
Cooking spray
1 tablespoon sherry vinegar
1 tablespoon Dijon mustard
1 tablespoon honey
2 teaspoons olive oil
1 bunch chopped trimmed watercress
2 heads Belgian endive, separated into leaves (about 1/2 pound)
2 1/2 ounces blue cheese, crumbled
4 flatbread crackers
1/2 teaspoon garam masala (such as McCormick), divided
1/8 teaspoon salt
3 assorted firm-ripe pears (such as Bosc, Anjou, or Bartlett)
Cooking spray
1 tablespoon sherry vinegar
1 tablespoon Dijon mustard
1 tablespoon honey
2 teaspoons olive oil
1 bunch chopped trimmed watercress
2 heads Belgian endive, separated into leaves (about 1/2 pound)
2 1/2 ounces blue cheese, crumbled
4 flatbread crackers
Nutritional Information
| Calories per serving: | 275 |
|---|---|
| Fat per serving: | 13g |
| Saturated fat per serving: | 4g |
| Monounsaturated fat per serving: | 6g |
| Polyunsaturated fat per serving: | 2g |
| Protein per serving: | 7g |
| Carbohydrates per serving: | 39g |
| Fiber per serving: | 6g |
| Cholesterol per serving: | 113mg |
| Iron per serving: | 1mg |
| Sodium per serving: | 419mg |
| Calcium per serving: | 162mg |
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