Chicken Curry Salad

Ingredients

  • 12 oz. leftover cooked chicken, shredded
  • 1 cup red grapes
  • 1 granny smith apple, core removed and diced
  • ¾ cup plain Greek yogurt
  • 1 teaspoon curry powder
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper

(Makes 6 servings)

Directions

Combine all ingredients in large bowl and stir to blend. Adjust seasonings to your taste. Refrigerate 1 to 2 hours before servings. Serve on mixed salad greens or whole wheat pita or rye crackers.

Source: 5 Ingredients for Healthy Living by Chere Bork MS RD LN and Laurie Meyer MS RD CD

Calories: 129; Total fat: 2 grams; Sodium: 144 mg; Carbohydrate: 9.7 grams; Protein: 18 grams

Black Bean Tuna Salad

Ingredients

  • 3 oz. can of low sodium lite tuna
  • ½ cup black beans
  • 1 tablespoon Olive Oil Mayonnaise
  • 1 tablespoon diced red onion

(Makes 1 serving)

Directions

Mix all ingredients together and serve on whole-wheat crackers

Calories: 245; Total fat: 5 grams; Saturated fat: 0 grams; Sodium: 533 mg; Carbohydrate: 26 grams; Fiber: 6 grams; Protein: 27 grams

Lentil Caprese Salad

Ingredients

  • 1 cup cooked lentils
  • 4 tablespoons balsamic vinaigrette dressing
  • 2 medium red tomatoes, cut into wedges
  • 2 medium yellow tomatoes, cut into wedges
  • 4 slices fresh mozzarella cheese
  • ¼ cup chopped fresh parsley
  • 2 tablespoons chopped fresh basil
  • Fresh ground pepper, to taste

(Makes 4 servings)

Directions

Combine lentils and balsamic dressing, mix well to coat. Toss tomatoes, mozzarella, parsley and basil together in a large bowl. Stir in lentils. Season with pepper.

Calories: 210; Total fat: 11 grams; Saturated fat: 4.3 grams; Sodium: 364 mg; Carbohydrate: 18 grams; Fiber: 5 grams; Protein: 12 grams

Triticale Edamame Salad

Ingredients

  • ¾ cup triticale berries (if short on time, use quick barley or quinoa)
  • 1-12 ounce bag frozen shelled edamame
  • 1-15 ounce can no salt added diced tomatoes
  • ¾ cup crumbled feta cheese
  • 2 chopped green onions
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • Pepper to taste

(Makes 6 servings)

Directions

Place triticale berries and 3 cups of water into a pan and bring to a boil. Lower heat, cover and simmer for about 45 minutes or until soft and chewy. Drain and let cool.

Cook edamame according to package directions. Drain and cool. In a large bowl, mix all ingredients together. Season gently with pepper.

Calories: 230; Total fat: 11 grams; Saturated fat: 3.5 grams; Sodium: 244 mg; Carbohydrate: 26 grams; Fiber: 5 grams; Protein: 11 grams

Baby Green & Orange Salad

Ingredients

  • 6 cups fresh baby spinach, washed
  • 1 small orange, peeled, sectioned and diced
  • 2 Tbsp. chopped kalamata olives
  • 2 tablespoons sliced almonds, toasted
  • 4 tablespoons Raspberry Vinaigrette Dressing
  • Fresh ground pepper, to taste

(Makes 2 servings)

Directions

Add 3 cups spinach to each of two salad plates. Divide orange, olive and almond ingredients into two and add to spinach. Drizzle each salad with 2 tablespoons dressing. Add fresh ground pepper to taste.

Calories: 195; Total fat: 15 grams; Saturated fat: 1 grams; Sodium: 301 mg; Carbohydrate: 14 grams; Fiber: 4 grams; Protein: 4 grams

Tomato, Quinoa & Fig Salad

Ingredients

  • ½ cup cooked quinoa
  • 4 fresh or dried figs, diced
  • ½ cup cherry tomatoes, sliced in half
  • 4 green onions, sliced
  • 1 lemon, juiced
  • ¼ cup toasted sliced almonds
  • 2 tablespoons feta cheese

(Makes 2 servings)

Directions

In a medium bowl, mix together quinoa through green onions. Stir in lemon juice and top with almonds and cheese.

Calories: 360; Total fat: 11 grams; Saturated fat: 2 grams; Sodium: 126 mg; Carbohydrate: 60 grams; Fiber: 9 grams; Protein: 12 grams

Non-Traditional Coleslaw

Ingredients

  • ¼ small red cabbage
  • ½ small green cabbage
  • ½ carrot, shredded
  • 1 teaspoon lemon zest
  • ¼ cup fresh lemon juice
  • ¼ cup extra virgin olive oil
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon honey
  • ¼ teaspoon salt
  • ¼ teaspoon pepper

(Makes 6 servings)

Directions

Remove tough outer leaves from cabbage. Trim core from the cabbage and thinly slice.



In a large bowl, add cabbage, carrot, lemon zest, lemon juice, olive oil, vinegar, honey, salt and pepper. Toss to combine.

Calories: 120; Total fat: 9 grams; Saturated fat: 1.2 grams; Sodium: 117 mg; Carbohydrate: 9 grams; Fiber: 2 grams; Protein: 1 gram

Finally A Bacon-Free Broccoli Salad

Ingredients

  • 1½ cups chopped broccoli
  • ¼ cup pineapple
  • ¼ cup onion
  • 3 tablespoons balsamic vinegar
  • 1 tablespoon honey
  • ½ avocado
  • 1/8 cup raisins

Directions

Chop broccoli and pineapple into relatively small pieces (about dime size) and finely chop the onion.

Mix broccoli, pineapple, onions, balsamic vinegar and honey together in a bowl so that the tops of the broccoli get covered in balsamic vinegar.


In another small bowl, mash up the avocado. Add the avocado to broccoli mixture so that the balsamic vinegar and avocado coats the broccoli. Stir in raisins and let this sit overnight in the refrigerator


Source: Peace Love and Snacks by Stan Starsky

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Calories: 180; Total fat: 7 grams; Saturated fat: 1.0 grams; Sodium: 31 mg; Carbohydrate: 30 grams; Fiber: 6 grams; Protein: 3.5 gram

Waldorf Salad

Ingredients

  • 4 medium tart apples with peels, cored and diced
  • ¾ cup chopped celery, well washed and scrubbed well w/ vegetable brush
  • ½ cup coarsely chopped walnuts
  • 2/3 cup plain low-fat yogurt
  • Sprinkle of cinnamon or nutmeg as desired.

(Makes 4 servings)

Directions

Mixed all 4 first ingredients together, covered and chill for at least 2-3 hrs. Serve on lettuce.


Source: Managing Morning Sickness: a survival guide for pregnant women (2004. Bull Publishing Co.(2004. Bull Publishing Co. Boulder, CO) by Miriam Erick, MS RD

Calories: 205; Total fat: 11.7 grams; Saturated fat: 1.3 grams; Sodium: 48 mg; Carbohydrate: 28 grams; Fiber: 5.4 grams; Protein: 5 grams

Quinoa with Pistachios and Cranberries

Ingredients

  • 1 cup quinoa
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • ¼ cup pistachios, chopped
  • ¼ cup dried cranberries
  • ½ teaspoon salt

(Serves 6)

Directions

In a large pot, combine the quinoa and 2 cups of water and bring to a boil. Reduce the heat to low, cover and simmer for 20 minutes, until all of the water is absorbed. Remove lid and cool for about 15 minutes.


In a large bowl combine the olive oil, lemon juice, pistachios, cranberries, and salt. Mix well. Add the quinoa and combine all ingredients.


Source: www.eatwellmealplans.com Founder: Jennifer Cohen Katz RD

Calories: 226; Total fat: 10 grams; Saturated fat: 1.3 grams; Sodium: 200 mg; Carbohydrate: 29 grams; Fiber: 3 grams; Protein: 5 grams

Szechuan Black Eyed Pea Salad

Ingredients

  • 2 (15 oz) cans black eyed peas, drained and rinsed
  • 1 medium green pepper, chopped
  • ½ cup red onion, chopped
  • 1 jalapeno pepper, chopped
  • 1 clove garlic, minced
  • 1 cup avocado, sliced
  • 2 tablespoons lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons red wine vinegar
  • 1 tablespoon Szechuan sauce (San-J®)
  • 2 teaspoons sugar

(Makes 8 servings)

Directions

Toss together black-eyed peas, green pepper, onion, jalapeno and garlic in bowl. Toss avocado with lemon juice in separate bowl. Add to vegetable mixture. Whisk oil, vinegar, Szechuan sauce and sugar in bowl used for avocados. Toss into mixture. Serve with Tostitos® scoops.


Source: Dr. Food Approved by: Lorraine Huntley, M.Ed. RD LD CPT

Calories: 160; Total fat: 8 grams; Sodium: 268 mg; Carbohydrate: 18 grams; Fiber: 4 grams; Protein: 5 grams