Salads

 

 

BBQ Chicken Chopped Salad
Serves 4
A summer favorite. Can also use pre-cooked chicken from market.
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Prep Time
1 hr
Total Time
1 hr
Prep Time
1 hr
Total Time
1 hr
Ingredients
  1. 1 head of romaine lettuce
  2. 4 green onions- sliced thinly
  3. 2 medium tomatoes- diced
  4. 1 c. jicama (cut in thin strips)
  5. 3 half skinless chicken breast- cut into thin slices
  6. ½ c. BBQ sauce ( such as Masterpiece )
  7. ½ c. grated low fat jack cheese
  8. ½ c. frozen grilled corn – (Trader Joes)
  9. ½ c. canned black beans- rinse and drain
  10. 1 c. crushed baked tortilla strips ( Tostito Brand )
  11. ½ c. fat free ranch dressing ( Best tasting- Nancy’s Ranch at Gelson or Follow Your Heart fat free ranch, Fat Free Ranch- Whole Foods)
  12. 1 lime- cut in 4 wedges
Instructions
  1. 1. Combine all ingredients right before serving.
  2. 2. Divide salad on to 4 dinner plates- garnish with lime wedges.
Notes
  1. Calories 465
  2. Equivalent to: 4 oz. protein, 1 starch, 1 fat, 1 vegetable
Nutritionist 4 You http://nutritionist4you.com/
Broccoli Salad with Cashews and Dried Cranberries
Serves 8
This broccoli salad is typically drenched in mayonnaise and high in calories. Here is a low fat version made with 2% Greek yogurt and turkey bacon.
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Total Time
1 hr
Total Time
1 hr
Ingredients
  1. 4 cups broccoli florets (from about 1 1/2 pounds broccoli), bite size pieces
  2. 1 Tbsp. cider vinegar
  3. 1 Tbsp. honey
  4. 1/3 cup mayonnaise or light mayonnaise
  5. 3 Tbsp. 2% reduced-fat Greek yogurt
  6. ¼ tsp. salt
  7. ¼ tsp. freshly ground black pepper
  8. ¼ cup red onion, finely chopped
  9. 1/3 cup reduced-sugar dried cranberries
  10. 1/3 cup cashews
  11. 4 slices turkey bacon, cooked and crumbled
Instructions
  1. 1. Coarsely chop broccoli florets into bite size pieces.
  2. 2. Whisk together vinegar, honey, mayonnaise, and Greek yogurt in large bowl to blend. Season with salt and pepper.
  3. 3. Stir in red onion and cranberries to dressing. Add broccoli florets, cashews and turkey bacon to onion mixture and toss to coat.
  4. 4. Cover and refrigerate at least one hour before serving.
Notes
  1. Calories: 100
  2. Grams fat: 6
  3. Grams protein: 4
  4. Grams carbohydrate: 11
  5. Exchanges: 1 vegetables, 1 fat, and ½ fruit
Adapted from Cooking Light
Adapted from Cooking Light
Nutritionist 4 You http://nutritionist4you.com/
Cherry Tomato Caprese Salad with Buffalo Mozzarella Pearls and Basil
Serves 4
This simple and refreshing Italian salad is made with cherry tomatoes, buffalo mozzarella pearls, and fresh basil.
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Prep Time
15 min
Prep Time
15 min
Ingredients
  1. 10.5 oz. Cherry Tomatoes, red or yellow or combination
  2. 8 oz. Buffalo mozzarella pearls
  3. 2/3 oz. Basil, sliced
  4. Kosher salt and pepper
  5. 1 Tbsp. Olive oil
  6. 1 Tbsp. Balsamic glaze, drizzled
Instructions
  1. 1. Combine heirloom cherry tomatoes, mozzarella pearls and basil.
  2. 2. Add salt and pepper to taste.
  3. 3. Add olive oil and toss to coat.
  4. 4. Drizzle balsamic glaze on top.
Notes
  1. Calories: 190
  2. Grams Carbohydrates: 4.25
  3. Grams Protein: 11
  4. Grams Fat: 14
  5. Exchanges: 2 medium fat proteins, 1 vegetable, 1 fat
Nutritionist 4 You http://nutritionist4you.com/
BBQ'd Flank Steak Salad
Serves 3
Flank steak is lean and flavorful. It cooks quickly and the marinade tenderizes the meat and intensifies the beef flavor.
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Prep Time
2 hr
Cook Time
16 min
Total Time
2 hr 16 min
Prep Time
2 hr
Cook Time
16 min
Total Time
2 hr 16 min
MEAT
  1. 1 lb. Flank steak
  2. 2 Tbsp. Dijon mustard
  3. 2 Tbsp. Olive Oil
  4. 2 Tbsp. white wine
  5. 2 tsp. Worcestershire
  6. 1/2 tsp. black pepper
DRESSING
  1. 1/4 cup sesame rice vinegar
  2. 2 Tbsp. Dijon mustard
  3. 1 Tbsp. Olive Oil
  4. 1 Tbsp. pomegranate molasses
  5. 1/2 tsp. dried oregano
  6. 1/4 tsp. black pepper
SALAD
  1. 1 small head of red leaf lettuce; washed, drained, and sliced into thin strips
  2. 1 head of Butter leaf lettuce
  3. 1 cup Arugula
  4. 1/2 cup fresh finely chopped basil
  5. 1/2 cup grape tomatoes, sliced in half
  6. 3 green onions, chopped
MEAT PREPARATION
  1. 1. Mix all ingredients in a 9x13 inch baking dish. Add Flank steak and coat each side with marinade. Cover.
  2. 2. Refrigerate 2 hours or overnight.
  3. 3. Place steak in broiler or on BBQ and cook for 8 minutes on each side, or until desired doneness.
  4. 4. Slice Flank steak diagonally on cutting board into paper thin strips.
SALAD AND DRESSING PREPARATION
  1. 1. Mix together dressing ingredients and refrigerate until needed.
  2. 2. Toss all vegetables into large bowl.
  3. 3. Toss with half the salad dressing, arrange on serving plates, top with steak and sprinkle with remaining dressing.
  4. 4. Serve with crusty French bread and fruit.
Notes
  1. Serving size: 4 oz. flank steak
  2. Calories; 350
  3. Grams Carbohydrate: 15
  4. Grams Protein: 28
  5. Grams Fat: 21
  6. Exchanges: 4 oz. lean protein 3 vegetables 2 fats
Nutritionist 4 You http://nutritionist4you.com/
 

White Bean and Heirloom Tomato Salad
Serves 4
This salad is inspired by summer produce: Heirloom tomatoes, basil, and mixed greens.
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. 1- 15 oz. can white Cannellini beans
  2. 2 medium Heirloom tomatoes cut into bite size pieces
  3. 1 Bunch of fresh basil leaves (about 10 leaves) chopped
  4. 3 Tbsp. Cold pressed extra virgin olive oil
  5. 3 Tbsp. Balsamic vinegar
  6. 1 tsp. Italian seasoning
  7. Pink Himalayan sea salt to taste
  8. Fresh cracked pepper to taste
  9. 4 oz. Feta cheese (from sheep milk or little fresh mozzarella balls)
  10. Balsamic reduction to glaze on top
  11. Mixed salad greens (optional)
Instructions
  1. 1. Rinse the beans in a colander and place in mixing bowl.
  2. 2. Combine tomatoes, basil, olive oil, Italian seasoning, vinegar, salt, pepper and add to the beans.
  3. 3. Spread over mixed salad greens and top with crumbled feta (or fresh mozzarella balls).
  4. 4. Drizzle balsamic glaze on top and serve with bread or crackers.
Notes
  1. Calories: 262
  2. Grams Carbohydrates: 13
  3. Grams Protein: 18
  4. Grams Fat: 19
  5. Exchanges: 3 Vegetables, 2 Lean Proteins, 1 Fat
Nutritionist 4 You http://nutritionist4you.com/
Arugula Salad with Gorgonzola and Pomegranate Seeds
Arugula, also known as garden rocket, is rich in phytochemicals- cancer fighting substances naturally in foods. It gives this salad a sweet, peppery taste. The pomegranate seeds, rich in antioxidants and vitamin C, add a sweet, juicy flavor, a slight crunch, and are a perfect addition to salad.
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 12 cups Organic Arugula
  2. ½ cup Pomegranate Seeds
  3. ¼ cup Gorgonzola, crumbled
  4. 1/8 cup Roasted Pine Nuts
  5. Salt and pepper to taste
Instructions
  1. 1. Combine salad ingredients. (Note- if you want to learn how to peel and seed a pomegranate, check out our blogs to watch a 6 second video).
  2. 2. Mix dressing and toss into salad mixture.
  3. 3. Serve and enjoy.
Notes
  1. Makes 6 servings (serving size 2 cups)
  2. Calories: 132
  3. Grams carbohydrates: 14
  4. Grams protein: 7
  5. Grams fat: 7
  6. Exchanges: 2 Vegetables, 1 fat, ½ lean protein
Nutritionist 4 You http://nutritionist4you.com/
Wheat Berrry Garden Vegetable Salad
Wheat Berries are high in protein and fiber. Their wholesome nutty flavor and slight crunch make a for a delicious side dish, or hearty breakfast cereal, or a perfect addition to soup.
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Ingredients
  1. 1 cup dry wheat berries
  2. 1/2 red bell pepper, chopped
  3. 1/2 yellow bell pepper, chopped
  4. 1/2 orange bell pepper, chopped
  5. 1/4 cup honey roasted peanuts, chopped
  6. 1/4 cup dried wild blueberries or raisins
  7. 3 cups fresh baby spinach
  8. Salt and pepper taste
Dressing
  1. 2 Tbsp. white balsamic vinegar
  2. 1 Tbsp. olive oil
  3. 1 tsp. honey Dijon mustard
Instructions
  1. 1. Combine 2 1/2 cups water and 1 cup dry wheat berries and bring to a boil. Then let simmer 15 minutes or until wheat berries are tender, but still chewy in texture. Set aside to cool,
  2. 2. While wheat berries are cooking, chop bell peppers, and peanuts.
  3. 3. Mix bell peppers, peanuts, and dried blueberries or raisins into cooked wheat berries. Toss in spinach.
  4. 4. Add salt and pepper to taste.
  5. 5. Mix dressing and toss into wheat berry salad mixture.
  6. 6. Refrigerate at least one hour and serve.
Notes
  1. Makes 6 servings (serving size 1 cup)
  2. Calories: 181
  3. Grams Carbohydrates: 30
  4. Grams Protein: 6
  5. Grams Fat: 5
  6. Grams Fiber 6
  7. Equivalents: 1 Starch, 1 Vegetable Protein, 1 Vegetable, 1 Fat
Nutritionist 4 You http://nutritionist4you.com/
Sweet Kale Salad with Quinoa
Serves 4
This hearty and crunchy salad is rich in antioxidants and fiber. Perfect to take on a picnic or for a quick easy lunch meal.
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. 1 bag Sweet Kale Salad mix
  2. 1/2 cup dried Cranberries
  3. 1/2 cup Roasted Pumpkin Seeds
  4. 2 cups cooked Quinoa
  5. 1/4 cup Poppy seed dressing
Instructions
  1. Mix all ingredients together.
Notes
  1. Serving size: 2 cups
  2. Calories: 300
  3. Grams Carbohydrates: 35
  4. Grams Protein: 8
  5. Grams Fat: 10
  6. Exchanges: 3 Vegetables, 2 Vegetable Proteins, 1 Fruit, 1 Fat
Nutritionist 4 You http://nutritionist4you.com/

MEDITERRANEAN SALAD WITH CUCUMBER, TOMATO, PARSLEY, FETA, PINE NUTS, AND SUMAC
Serves 4
Sumac is a spice from a shrub that grows wildly in the Middle Eastern region. The shrub has deep burgundy red berries and when ground can look beautiful over vegetables, poultry, and fish. Ground sumac has a tart, mild lemon flavor and is used widely in Middle Eastern cooking. It can be found at local Middle Eastern markets.
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Ingredients
  1. 2 cups cucumber or one large cucumber, chopped
  2. 1 cup Roma tomato or one large Roma tomato, chopped
  3. 1 cup or ½ bunchy Italian parsley, chopped
  4. 3 scallions, diced
  5. ½ cup feta cheese
  6. 1/8 cup dry toasted pine nuts
  7. 1 Tbsp. olive oil
  8. Juice from 1 lemon
  9. Sumac, to taste
  10. Salt and pepper, to taste
  11. 12 pita chips
Instructions
  1. 1. Add all chopped vegetables, feta cheese and pine nuts to a medium size bowl.
  2. 2. Toss with sumac, salt, and pepper.
  3. 3. Add olive oil and lemon. Toss thoroughly.
  4. 4. Crunch pita chips on top and serve.
Notes
  1. Serving size: 1 cup Dinner salad
Nutritional Information per serving
  1. Calories: 150
  2. Grams Carbohdrate: 14
  3. Grams Protein: 7
  4. Grams Fat: 11
  5. Exchanges: 1 Vegetable; 1 Medium Fat Protein; 1 Fat; ½ Starches
Nutritionist 4 You http://nutritionist4you.com/
CRAB SALAD WITH CUCUMBER AND AVOCADO
Serves 4
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Ingredients
  1. 1 lb. of imitation crab meat
  2. 3 green onions, sliced thin
  3. 2 stalks of celery, diced fine
  4. ¼ cup light mayonnaise
  5. 1 Tbsp. of lemon juice
  6. Dash of cayenne pepper
  7. 1 cucumber, sliced thinly
  8. 1 avocado, sliced in eights
Instructions
  1. 1. Place crab in a food processor. Turn on and off rapidly for about 4 times to chop crab.
  2. 2. Place in a mixing bowl and toss with green onions, celery, lemon, pepper, and light mayonnaise.
  3. 3. Place on a platter in a mound. Garnish with cucumber slices and avocado.
Nutrition Information per serving
  1. Total Calories: 255
  2. Carbohydrates: 5 g
  3. Protein: 14 g
  4. Fat: 10 g
Equivalents
  1. 4 oz. Lean Protein, 2 Fat and 1 Vegetable
Nutritionist 4 You http://nutritionist4you.com/

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