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7 Super Dinner Salads

Watching your calories doesn't mean eating like a rabbit. Get your greens with seven hearty dishes that will help you fill up and slim down.

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Peter Ardito
Shrimp Caesar Salad
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
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Salmon Salad with Cheesy Bread Sticks

Makes: 4 servings

Prep time: 20 minutes

Cook time: 12 minutes

Ingredients

1 ounce Neufchatel cheese
8 whole wheat bread sticks
2 tablespoons chopped chives
1 pound asparagus, trimmed
4 5-ounce salmon fillets
3/4 teaspoon salt
Nonstick cooking spray
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
6 cups mixed greens
1 cup red seedless grapes, halved

Directions

1. Microwave the Neufchatel in a bowl until just warm, about 10 seconds; stir until smooth. Roll one end of each bread stick in the cheese and sprinkle with chives. Set aside.

2. Add 1 inch water to a skillet and bring to a boil. Add the asparagus and cook until crisp-tender, about 3 minutes. Drain; run under cold water. Cut into bite-size pieces.

3. Sprinkle the salmon with 1/2 teaspoon of the salt. Coat a grill pan with cooking spray. Add salmon and cook over medium-high heat 4 minutes per side.

4. Whisk together the olive oil, lemon juice, and remaining salt. Combine the greens, grapes, and asparagus; toss with 2 tablespoons of the dressing. Drizzle remaining dressing over the warm salmon.

5. Divide the salad among four plates; top each plate with a salmon fillet and two bread sticks.

Nutrition facts per serving: 362 calories, 36g protein, 24g carbohydrate, 14g fat (3g saturated), 5g fiber

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Shrimp Caesar Salad

Makes: 4 servings

Prep time: 7 minutes

Cook time: 6 minutes

Ingredients

Nonstick cooking spray
4 slices whole-grain bread
1 tablespoon canola oil
1 pound raw shrimp, shelled and cleaned, tails removed
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons lemon juice
4 tablespoons light mayonnaise
1 teaspoon Worcestershire sauce
4 tablespoons finely grated Parmesan
1/4 teaspoon garlic powder
8 cups torn romaine lettuce
1/2 cup thinly sliced red onion
4 tablespoons shaved Parmesan

Directions

1. Preheat the broiler. Mist a shallow baking sheet with cooking spray. Brush the bread lightly on both sides with the canola oil; cut into 3/4-inch cubes. Place in a single layer on the sheet and broil until lightly browned, about 1 minute per side. Transfer croutons to a plate and let cool.

2. Toss the shrimp with salt and black pepper and place in a single layer on the same baking sheet. Broil 2 minutes per side or until just cooked through.

3. In a bowl, whisk together the lemon juice, mayonnaise, Worcestershire, grated Parmesan, garlic powder, and 2 tablespoons water.

4. Toss the lettuce, onion, and croutons in a bowl; drizzle dressing over the top and toss to combine. Spoon shrimp on top; garnish with shaved Parmesan.

Nutrition facts per serving: 327 calories, 32g protein, 26g carbohydrate, 12g fat (2.4g saturated), 5g fiber

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Thai Pork Salad

Makes: 4 servings

Prep time: 15 minutes

Cook time: 10 minutes

Ingredients

4 ounces thin rice noodles
1/4 cup lime juice
2 tablespoons fish sauce
2 tablespoons brown sugar
1/2 teaspoon Asian chili sauce
1/2 teaspoon salt
1/4 cup loosely packed basil leaves, chopped
1/4 cup loosely packed mint leaves, chopped
1 pound pork tenderloin, cut into thin 3-inch-long strips
4 cups shredded cabbage
2 apples, cored and thinly sliced
1 cup shredded carrots
1 red bell pepper, thinly sliced
1 green bell pepper, thinly sliced
1 tablespoon sesame oil
1/4 cup cashews, coarsely chopped

Directions

1. Bring a pot of water to boil; add the noodles and boil until cooked, about 3 minutes; drain.

2. In a bowl, whisk together the lime juice, fish sauce, sugar, chili sauce, salt, and half the basil and mint. Toss the pork strips with 2 tablespoons of the dressing; set aside.

3. Combine the noodles, cabbage, apples, carrots, and red and green peppers in a large serving bowl. Toss with remaining dressing, basil, and mint.

4. Heat the sesame oil in a large nonstick skillet over medium-high heat. Add pork and cook, stirring, until just cooked through, about 5 minutes. Toss with the cabbage mixture and divide among four plates. Top each serving with 1 tablespoon cashews.

Nutrition facts per serving: 422 calories, 29g protein, 54g carbohydrate, 10g fat (2.1g saturated), 7g fiber

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Steak Nicoise

Makes: 4 servings

Prep time: 10 minutes

Cook time: 25 minutes

Ingredients

Nonstick cooking spray
1 pound flank steak
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper
2 tablespoons extra virgin olive oil
1 tablespoon plus 2 teaspoons red wine vinegar
1 teaspoon Dijon mustard
4 red potatoes, skin on, each cut into eight wedges
1/2 pound green beans, trimmed
1 cup grape tomatoes, halved
1/4 cup pitted Kalamata olives, sliced

Directions

1. Mist a broiler pan with cooking spray. Coat both sides of the steak with the salt and black pepper and place on pan. Broil 5 to 6 minutes per side or until cooked through. Transfer to a cutting board and let sit 5 to 10 minutes; cut across the grain into thin strips.

2. Whisk together the olive oil, vinegar, and mustard in a small bowl.

3. Place the potatoes in a pot with enough cold water to cover by 2 inches; bring to a boil. Boil until tender, about 10 minutes; remove with a slotted spoon and gently toss with 2 teaspoons dressing.

4. Add the green beans to the water; cook until bright green and crisp-tender, about 3 minutes. Drain and run under cold water.

5. Arrange the steak, green beans, potatoes, tomatoes, and olives on a platter. Drizzle remaining dressing over the top and serve.

Nutrition facts per serving: 369 calories, 28g protein, 30g carbohydrate, 15g fat (3.9g saturated), 5g fiber

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Teriyaki Tofu Salad

Makes: 4 servings

Prep time: 10 minutes

Cook time: 47 minutes

Ingredients

1/3 cup low-sodium soy sauce
3 tablespoons plus 1 teaspoon rice vinegar
1 tablespoon sesame oil
1 tablespoon canola oil
2 tablespoons honey
1 tablespoon minced ginger
2 garlic cloves, minced
2 14-ounce packages extra-firm tofu, cut into 6 slabs
3 tablespoons toasted sesame seeds
2 cups sugar snap peas
6 cups shredded cabbage
1 red bell pepper, thinly sliced
1 cup shredded carrot
1 cup chopped scallions

Directions

1. Preheat the oven to 350 degrees. In a bowl, combine the soy sauce, vinegar, sesame and canola oils, honey, ginger, and garlic; mix well.

2. Place the tofu in a single layer in a 9-x-13-inch baking dish; pour half the dressing over tofu. Sprinkle with 1 1/2 tablespoons of the sesame seeds. Place in the center of the oven and bake 45 minutes.

3. Bring a small pot of water to a boil; add the sugar snap peas and cook 2 minutes. Drain and rinse under cold water.

4. Toss the cabbage, bell pepper, carrot, scallions, and sugar snap peas with remaining dressing and sprinkle with remaining sesame seeds. Serve with the tofu.

Nutrition facts per serving: 358 calories, 21g protein, 40g carbohydrate, 14g fat (1.8g saturated), 8g fiber

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Buffalo Chicken Salad

Makes: 4 servings

Prep time: 10 minutes

Cook time: 8 minutes

Ingredients

2 tablespoons hot sauce
2 teaspoons paprika
1 1/4 pounds chicken tenders
Nonstick cooking spray
1/2 cup light mayonnaise
1/2 cup crumbled blue cheese
1 teaspoon white wine vinegar
6 cups shredded romaine lettuce
1 cup shredded carrots
1 cup chopped celery
1/2 cup thinly sliced red onion

Directions

1. Mix together the hot sauce and paprika in a large bowl; add the chicken tenders and toss to coat.

2. Coat a grill pan with cooking spray. Add chicken tenders and cook over medium-high heat 4 minutes per side or until cooked through.

3. Whisk together the mayonnaise, blue cheese, and vinegar in a serving bowl. Add the lettuce, carrots, celery, and onion. Toss to combine; layer chicken tenders on top and serve.

Nutrition facts per serving: 328 calories, 39g protein, 12g carbohydrate, 14g fat (3.7g saturated), 5g fiber

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Prev 7 of 8 Next

Black-Bean Toss

Makes: 4 servings

Prep time: 20 minutes

Cook time: 14 minutes

Ingredients

4 5-inch corn tortillas
3 tablespoons canola oil
1 teaspoon ground cumin
1/4 teaspoon salt
Nonstick cooking spray
1 cup chopped red onion
1 green bell pepper, chopped
1 red bell pepper, chopped
2 large mangoes, peeled and diced
2 15-ounce cans black beans, drained and rinsed
2 tablespoons lime juice
1/2 teaspoon Tabasco (or to taste)
1/4 cup cilantro, chopped
8 cups mixed baby greens

Directions

1. Preheat the oven to 375 degrees. Stack the tortillas and cut them into 1/4-inch-wide strips, then toss with 1 tablespoon of the canola oil, 1/2 teaspoon of the cumin and the salt. Mist a baking sheet with cooking spray; arrange the strips in a single layer and bake 10 minutes or until crisp and lightly browned. Remove from oven and let cool.

2. Heat 1 tablespoon of the canola oil in a large nonstick skillet over medium-high heat. Add the onion, bell peppers, and remaining cumin; cook, stirring, 3 to 4 minutes or until vegetables begin to soften. Transfer to a large bowl; stir in remaining canola oil and the mangoes, black beans, lime juice, Tabasco, and cilantro.

3. Divide the greens among four plates and top with the bean mixture and tortilla crisps.

Nutrition facts per serving: 368 calories, 17g protein, 62g carbohydrate, 12g fat (0.9g saturated), 14g fiber

Originally published in FITNESS magazine, May 2010.

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ezelcook wrote:

Sounds good; it would be most helpful if you would include the sodium count in this and all of your recipies. thanks

12/20/2011 11:11:46 AM Report Abuse

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