Salads

Flaxseed Oil Dressing

1/2 cup flaxseed oil (at health food stores)
1/4 cup tarragon vinegar
1/2 tablespoon chopped fresh parsley
1 clove garlic, chopped
1/2 tablespoon chopped chives (green onions optional)

Combine all ingredients in a food processor, or medium bowl.

Store in a covered jar in the refrigerator. Shake well before using. One serving is two tablespoons.
Can be stored for one or two days. From Dr. Julian Whitaker, MD.

Caesar Salad

Dressing:
1/4 cup grated Parmesan cheese
1/4 cup fat-free mayonnaise
1/4 cup water
2 tablespoons fresh lemon juice
1/2 teaspoon anchovy paste
1/2 teaspoon Worcestershire sauce
1/4 teaspoon freshly ground black pepper
1/8 teaspoon dry mustard
2 garlic cloves, minced

Salad:
4 (1 oz.) slices French bread, cut into 3/4 inch cubes
8 cups torn romaine lettuce

Preheat oven to 300 degrees.

To prepare dressing, combine the first 9 ingredients; stir well with a whisk.

To prepare salad, place bread cubes on a baking sheet; bake at 300 for 15 minutes or until toasted. Combine croutons and lettuce in a bowl. Add dressing; toss to coat. Serve immediately.

Per serving: (2 cups) 142 calories, 2.4g fat, 22.9g carbohydrate, 6.8g protein. From Cooking Light Magazine.

Chicken Waldorf Salad

1/4 cup nonfat plain yogurt
1/4 cup low-fat mayonnaise
1/2 teaspoon honey
Salt and pepper to taste
1 cup chopped apple, tossed with 2 teaspoons fresh lemon juice
1/2 cup red grapes, halved
1/2 cups green grapes, halved
1/2 cup chopped celery
2 tablespoons chopped scallions
1 cooked, skinless, boneless chicken breast, (about 12 oz).
1 small cantaloupe, seeds removed and cut into 4 wedges
2 tablespoons chopped walnuts (optional)

In a large bowl, whisk together the yogurt, mayonnaise, honey, salt and pepper to taste. Add the apple, grapes, celery, scallion, and chicken, tossing well. Mound 1/4 of the salad on top of each wedge of cantaloupe, and top with walnuts if using.

Per serving: 251 calories, 8g fat. Adapted from Healthy Cooking.

Russian Potato Salad

2 pounds small new potatoes

8 green onions, thinly sliced

4 tablespoons chopped fresh dill

3 garlic cloves, chopped

1/2 cup lowfat mayonnaise

1/2 cup nonfat sour cream or plain nonfat yogurt

2-3 tablespoons capers

Juice of 1/2 lemon

Salt and pepper to taste

Boil the potatoes until just tender; drain well and let cool until you can handle them.

Cut the potatoes into chunks and lightly toss with the other ingredients.

Chill until ready to serve. Adapted from the San Francisco Chronicle Food Section.

Black Bean Confetti Salad

8 oz can yellow corn

15 oz. can black beans, rinsed and drained

1/2 cup each finely chopped red and green bell pepper

1/4 avocado, diced

3 garlic cloves, minced

3 tablespoons minced cilantro

1/2 teaspoon ground cumin

Dressing:

1 tablespoon olive oil

1 tablespoon apple cider vinegar

1 tablespoon apple juice

1/3 cup finely chopped sweet onion

In a large mixing bowl, combine the salad ingredients. Pour dressing over bean mixture and stir until well-combined.
Cover and chill

Per serving: 120 calories, 3.9g fat. From Shape Magazine.

leeway: Fine as a stand alone salad, or use as a salsa for chicken fajitas. You can omit the olive oil, the avocado mixes
well and gives substance to the salad.

Wild Rice Mango Salad

1 cup wild rice, uncooked

2 cups shredded, cooked chicken breast

1/2 avocado (this is good fat!)

1 large, ripe mango

1 red bell pepper, diced

1/4 cup thinly sliced scallions

1/4 cup toasted slivered almonds (optional, jacks up the fat grams.)

2 tablespoons frozen orange juice concentrate

1 tablespoon olive oil (optional, or cut in half)

1/4 teaspoon freshly ground pepper

Cook rice according to package directions. Cool slightly. Meanwhile, in a large bowl, combine shredded chicken, avocado, mango, red pepper, scallions and almonds.

In a small bowl, combine the orange juice concentrate, oil, pepper, and a sprinkle of salt to taste. Toss with the chicken mixture. Add rice. Refrigerate 1-2 hours before servings.

Per serving: 470 calories, 15 g fat. From Fitness Magazine.

Chopped Chicken Salad

3/4 cup chopped apple

2 tablespoons lemon juice

1/2 cup low-fat mayonnaise

2 tablespoons chopped parsley

1/8 teaspoon pepper

1/8 teaspoon salt

1/4 cup slivered almonds, toasted

1 cup chopped celery

3 cups chopped chicken breast

8 romaine lettuce leaves

In a large bowl, combine all ingredients, except lettuce. Toss to blend thoroughly. Serve chicken mixture over lettuce.

Per serving: calories, 313, 10.5g fat. From Shape Magazine.

leeway: Omit almonds to save fat grams. Easy recipe for leftover chicken.

Tuna Salad

1 tablespoon Grey Poupon mustard
1 tablespoon Kozlowski's hot and sweet mustard
Black pepper or Tabasco to taste
1 tablespoon lemon juice
1 cup nonfat sour cream
8 oz. water-packed albacore tuna
1 cup minced carrots
1/2 cup minced bell pepper
1/2 cup minced onion
1 cup minced celery
1/4 cup minced fresh dill or parsley

Add the mustards, pepper, and lemon juice to the sour cream. Add the remaining ingredients and mix well.

Per serving: (6) 91 calories, 0 g fat, 7 g protein, 13 g carbohydrate. From The Pritikin Weight Loss Breakthrough.

Tuna and Wild Rice Salad

1 (6 oz.) package fast-cooking long-grain and wild rice (such as Uncle Ben's)

2 (6 oz.) cans albacore tuna in water, drained

1 (14 oz.) can artichoke hearts in water, drained and quartered

1 (14 oz.) jar sliced mushrooms, drained

1/3 cup sliced green onions

2 tablespoons white wine vinegar

1 tablespoon olive oil

2 teaspoons Dijon mustard

1/4 teaspoon pepper

8 romaine lettuce leaves

12 cherry tomatoes, halved

Prepare rice according to directions, omitting fat.

Combine rice, tuna, artichokes, and mushrooms in a large bowl, toss gently. Combine green onions, vinegar, oil, mustard, and prepare in a bowl; stir with a whisk until blended. Add dressing to tuna mixture, tossing gently. Serve salad in lettuce lined dishes; top with tomatoes.

Serving size: 1 1/4 cups, calories 298, fat 5g. From Cooking Light Magazine.

leeway: If you have a rice cooker, make 1 cup long grain rice and 1 cup wild rice together. Use fresh mushrooms, jar ones are terrible. Half the olive oil if you wish. This dish is even better with salmon, try it sometime. Serve with Lemon-Garlic Pita Chips.

Three Bean Salad

2 1/2 cups sliced, cooked green beans

1/2 teaspoon garlic powder

1/3 cup balsamic vinegar

1/4 teaspoon salt

1/4 cup chopped fresh parsley or 4 teaspoons dried

1/4 teaspoon pepper

1/4 cup chopped fresh basil or 4 teaspoons dried

11/2 cups sliced carrot

2 tablespoons grated Parmesan cheese

1 tablespoon fresh or 1 teaspoon dried dill

1 tablespoon olive oil

1 (15 oz.) can garbanzo beans, drained

1 can kidney beans, drained

1 can artichoke hearts, drained and coarsely chopped

1 large tomato, cut in wedges

Steam green beans for 2 to 5 minutes. Rinse under cold water, drain well.

Combine vinegar through the pepper in a large bowl, stir well. Add green beans and carrot through artichokes , toss gently
to coat. Serve with tomato wedges, garnish will dill sprigs. From Cooking Light Magazine.

leeway: This is a fantastic summer salad, loaded with 8.6 g protein per cup. Balsamic vinegar is pretty strong stuff, try 1/2 red wine vinegar and 1/2 rice vinegar for a smoother variation.

Chickpea and Cucumber Salad with Fresh Mint

2 cucumbers

1 3/4 cups canned or cooked chickpeas, (garbonzo beans) rinsed.

1/2 cup roughly chopped mint leaves

2 medium carrots, peeled and grated

1/3 cup currants (optional)

1 1/2 teaspoons fennel seeds

3 tablespoons minced shallots

4 tablespoons fresh lemon juice

1 1/2 tablespoons olive oil

salt and freshly ground pepper to taste

Peel cucumbers and cut in half lengthwise. Scoop out the seeds with a spoon and discard them. Cut cucumbers into 1/4-inch pieces. Place in a medium bowl.

Add remaining ingredients and toss well to combine. Adjust seasonings if necessary. Serve salad at room temperature. From Martha Stewart's Living Magazine.

leeway: This is delicious tucked in pita bread with a dollop of non-fat plain yogurt. Use whole, peeled cucumber, and omit the oil if you want. Here is a delicious recipe for Yogurt-Mint Sauce.

Tri Home.

Top of the Page | The Swim | The Bike | The Run | Triathlons