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5 Satisfying and Energizing Lunch Salads

Written on May 12, 2014 at 10:04 am , by

Written by Dawn Jackson Blatner, RD 

It’s week 2 of our National Salad Month celebration and with the help of DOLE Salads, here are 5 on-the go lunches to power you through the busy work week.

Southwest Tortilla Salad
Calories: 410
Serves: 1

Ingredients

  • 2 6-inch corn tortillas, sliced into strips
  • cooking spray
  • sea salt, to taste
  • 3 cups DOLE Hearts of Romaine
  • 1/3 avocado, diced
  • 1/2 cup canned black beans, rinsed & drained
  • 3 Tablespoons 2% shredded cheddar cheese
  • 1/4 cup salsa or pico de gallo
  • 1/4 cup plain 2% Greek yogurt

Preheat oven to 375 degrees F. Place tortilla strips on baking sheet, mist with cooking spray, sprinkle with salt and bake for 10 minutes until crisp. In salad bowl, top DOLE Hearts of Romaine with crisp tortilla strips, avocado, black beans and cheese. Mix together salsa & yogurt to make dressing.

Nutrition Info:
410 calories, 14g total fat, 3.5g saturated fat, 0g trans fat, 10mg cholesterol, 750mg sodium, 59g carbohydrate, 16g fiber, 12g sugar, 21g protein, vitamin A 210%, vitamin C 80%, calcium 25%, iron 25%

Avocado Hummus Power Sandwich
Calories: 410
Serves: 1

Ingredients 

  • 1/3 avocado
  • 1/2 cup canned white beans, rinsed & drained
  • 1/2 lemon, juiced
  • sea salt & black pepper, to taste
  • 1 whole grain English muffin
  • 1 cup DOLE Power Up Greens Baby Kale & Greens Blend (or other DOLE Power Up Greens Blend)
  • 15 green grapes (about 1/2 cup)

In small bowl, mash together avocado, beans and lemon juice with the back of a fork until well combined. Season with salt & pepper. Spread mixture on an English muffin and top with DOLE Power Up Greens. Serve with side of grapes.

Nutrition Info:
410 calories, 12g total fat, 1.5g saturated fat, 0g trans fat, 0mg cholesterol, 450mg sodium, 66g carbohydrate, 16g fiber, 19g sugar, 15g protein, vitamin A 25%, vitamin C 40%, calcium 35%, iron 25%

TIME SAVER: BBQ Ranch Chopped Salad w/ Chicken
Calories: 390
Serves: 1

Ingredients

  • 3 cups prepared DOLE BBQ Ranch Chopped Salad Kit
  • 3.5 ounces grilled chicken breast, cubed

Combine ingredients and toss together.

Nutrition Info:
390 calories, 19g total fat, 5g saturated fat, 0g trans fat, 90mg cholesterol, 540mg sodium, 20g carbohydrate, 3g fiber, 8g sugar, 34g protein, vitamin A 90%, vitamin C 60%, calcium 10%, iron 10%

Lemon Dijon Tuna Salad
Calories: 410
Serves: 1

Ingredients

  • 1/2 lemon, zest & juice
  • 2 teaspoons olive oil
  • 2 teaspoons Dijon mustard
  • sea salt & black pepper, to taste
  • 1/2 cup canned white beans, rinsed & drained
  • 2.5 oz light tuna pouch
  • 3 cups DOLE Butter Bliss Lettuce
  • 1/2 cup grape tomatoes, halved
  • 1/2 cup green grapes, halved
  • 1 Tablespoon chopped walnuts

Make dressing by combining lemon juice, lemon zest, oil, mustard, salt & pepper. Mix 1/2 of dressing with beans & tuna, set aside. Toss DOLE Butter Bliss lettuce with tomatoes, grapes and walnuts. Top with tuna mixture & drizzle with remaining dressing.

Nutrition Info:
410 calories, 16g total fat, 1.5g saturated fat, 0g trans fat, 35mg cholesterol, 760mg sodium, 46g carbohydrate, 10g fiber, 18g sugar, 28g protein, vitamin A 60%, vitamin C 60%, calcium 8%, iron 15%

TIME SAVER: Sesame Asian Chopped Salad w/ Chilled Shrimp
Calories: 380
Serves: 1

Ingrediens

  • 3 cups prepared DOLE Sesame Asian Chopped Salad Kit
  • 6 pre-cooked & peeled large shrimp

Combine ingredients and toss together.

Nutrition Info:
380 calories, 32g total fat, 3g saturated fat, 0g trans fat, 120mg cholesterol, 830mg sodium, 26g carbohydrate, 4g fiber, 12g sugar, 21g protein, vitamin A 140%, vitamin C 90%, calcium 15%, iron 10%

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