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Category: Salads

Salads 0

Southwestern Pork Salad

Serves 6 2 cups cubed cooked pork tenderloin, cooked without salt 1 cup canned no-salt-added black beans (about 1/2 15.5-ounce can), rinsed and drained 4 medium green onions, finely chopped 1/2 medium green or red bell pepper, chopped Dressing: 1/4 cup snipped fresh parsley 1/4 cup cider vinegar 2 tablespoons canola or corn oil 1-1/2 tablespoons sugar 2 teaspoons olive […]

Salads 0

Curried Chicken Salad

Chill this salad and serve over a bed of lettuce, or heat it gently and serve it over cooked rice or noodles. Serves 6 1/2 cup light mayonnaise 1 tablespoon fresh lemon juice 2 teaspoons plain rice vinegar or white vinegar 1/2 teaspoon curry powder 1/4 teaspoon salt 1/8 teaspoon pepper 1/8 teaspoon cayenne 4 cups cubed cooked skinless chicken […]

Salads 0

Zesty Corn Relish

Serve this corn and bell pepper combination on leaf lettuce as a salad, or use small portions as a condiment with ham or turkey. Serves 8 1 tablespoon olive oil 3 cups frozen corn kernels, thawed 1 medium red bell pepper, finely diced 1/4 cup minced red onion 1/2 medium fresh jalapeno, seeds and rib discarded, minced 2 tablespoons dry […]

Salads 0

Cucumber and Mango Salad with Lime Dressing

Cucumber and mango combine to make a crunchy, sweet salad with an unusual mix of flavors. Serve this refreshing salad with grilled salmon or shrimp. Serves 6 Salad: 1 large mango, thinly sliced 1 large cucumber (English or hothouse, preferred), halved lengthwise and crosswise, seeded, and cut into thin strips 1 medium red bell pepper, thinly sliced 1/4 cup snipped […]

Ethnicity > Greek 0

Greek Pasta Salad

Feta cheese and fresh dillweed enhance this pasta-vegetable combination. Serves 8 Salad 12 ounces dried tricolor rotini 1-1/4 cups frozen petite green peas, thawed 1 medium red bell pepper, diced 2/3 cup unpeeled seeded and diced cucumber 4 medium green onions, thinly sliced 4 ounces fat-free feta cheese, crumbled Dressing 1/2 cup fat-free cottage cheese 1/2 cup fat-free plain yogurt […]

Fish 0

Curried Tuna Salad

A quick lunch for four, this salad features a mild tuna mixture seasoned with a sweet curry mayonnaise and crunchy celery, water chestnuts, and red bell peppers. Clusters of seedless red grapes make an attractive accompaniment. Serves 4 Tuna Salad 1/2 cup light mayonnaise 1 tablespoon plus 1 teaspoon sugar 2 teaspoons curry powder 1/8 teaspoon cayenne 2 5-ounce cans […]

Salads 0

Chicken Vegetable Salad

Serve this crunchy mixture over salad greens or in a pita pocket. Serves 6 2 cups diced cooked skinless chicken breast, cooked without salt 1/2 medium cucumber, peeled and diced 1 medium rib of celery, diced 1/2 cup sliced water chestnuts, drained 1/4 medium green bell pepper, diced 2 medium green onions, sliced 1/4 cup chopped pimiento, patted dry 1/4 […]

Ethnicity > Asian 0

Asian Chicken and Rice Salad

Made in a ring mold, this salad is a worthy centerpiece for a luncheon. Serves 8 Salad: 3/4 cup uncooked rice 1-1/2 pounds diced cooked skinless chicken breasts, cooked without salt, all visible fat discarded 10-ounce package frozen green peas, thawed 4 medium green onions, sliced 1 medium rib of celery, diced 2 tablespoons diced green bell pepper Dressing: 1/4 […]

Ethnicity > Italian 0

Double Spinach Tortellini Salad – Doppio Spinaci e Insalata Tortellini

For double the flavor, combine spinach tortellini and frozen chopped spinach. Serve this hearty salad with colorful fresh fruit. Serves 6 9-ounce package fresh spinach-and-cheese tortellini 10-ounce package frozen chopped spinach 1 medium zucchini, thinly sliced 1 medium yellow summer squash, thinly sliced 1 large carrot, thinly sliced 1 large yellow or red tomato, diced Dressing 1/2 cup fat-free, low-sodium […]

Ethnicity > Italian 0

Italian Panzanella

This delicious Tuscan salad traditionally makes use of up to 3-day old bread – soaked in water and squeezed dry before being added to the salad-but I prefer to use fresher bread, rubbed with garlic and grilled for an added crunch. Serves 4 2 tablespoons extra virgin olive oil 3 (1/2-inch) thick slices ciabatta 3 garlic cloves, 2 of them […]

Salads 0

Cucumber-Melon Salad with Raspberry Vinegar

Expand your taste horizons by trying this unusual combination of mil, sweet, bitter, and tart ingredients. Omit the lettuce and finely chop the cucumber, cantaloupe, and radishes to create a cooling summer relish to serve with grilled fish. Serves 4 1 medium cucumber, strips of peeled removed from part of the cucumber (leave some dark green for color), cut into […]

Fish 0

Tropical Fruit, Rice and Tuna Salad

Going to the gym is not the only way to be active. What experts call “lifestyle fitness” can also increase your fitness level. You can stay active by constantly working at moving. Gardening, doing housework, and running errands all fill the bill. 4 servings II Prep time: 15 minutes II Cook time: 10 minutes II Cool: 15 minutes II Chill: […]

Fish 0

Caribbean Crabmeat Pasta Salad

Large, thin and crisp wafer-like crackers are low in calories and a great accompaniment to this flavorful salad. Look for them near the deli cheese case, gourmet foods aisle or snacks section of your supermarket. 6 servings II Prep time: 25 minutes II Chill 1 hour 3 cups uncooked rotelle pasta (8 ounces) Honey-Lime Dressing (below) 1 package (8 ounces) […]

Fish 0

Curried Tuna Salad with Toasted Pecans

Be sure to choose tuna that is packed in water, not oil. By choosing water-packed tuna, you save 70 calories and 6 grams of fat per 3-ounce serving. By combining tuna – already containing omega-3 fatty acids – with pecans, you get a little more bang for your buck, on the nutrition front. 4 servings II Prep time: 15 minutes […]

Fish 0

Citrus Crab Salad

Crab is low in saturated fat but a good source of iron, vitamin B12, zinc, copper, and selenium, all of which reduce inflammation. Sunflower sprouts are simply baby sunflower plants and can be found in the produce department. They add a nutritious crunch to salads, wraps, and even soups. Serves: 2 II Prep time: 20 minutes II Level: Easy Dressing: […]