Category: Salads


Chopped Mexican Salad with Lime

Courtesy of American Diabetes Food Hub

Ingredients

USMetric
  • lime juice
    1/2 cup
  • olive oil
    1/4 cup
  • crushed red pepper flakes
    1 tsp
  • garlic(minced)
    3 clove
  • honey
    1 1/2 tbsp
  • romaine lettuce(chopped)
    6 cup
  • black beans(rinsed and drained)
    15 oz
  • jicama(peeled and chopped)
    1 cup
  • corn(drained)
    15 oz
  • red bell pepper(cored, seeded, and diced)
    1
  • ripe avocados(peeled and diced)
    2
  • reduced fat monterey jack cheese
    1/2 cup

Directions

  1. To make the dressing, in a small bowl whisk together lime juice, olive oil, crushed red pepper flakes, garlic, and honey. Dressing is best served at room temperature.
  2. Spread lettuce evenly across a large serving platter. Arrange beans, jicama, corn, bell pepper, and avocados side by side on top of lettuce. Garnish with cheese. Cover and refrigerate until chilled, for at least 1 hour. Drizzle with dressing before serving.

Nutrition Facts

8 Servings

  • Serving Size
    1 1/2 cups
  • Amount per serving Calories240
  • Total Fat 15g
    • Saturated Fat 3g
    • Trans Fat 0g
  • Cholesterol less than 5mg
  • Sodium 180mg
  • Total Carbohydrate 24g
    • Dietary Fiber 8g
    • Total Sugars 7g
  • Protein 7g
  • Potassium 510mg
  • Phosphorus 130mg

Choices/Exchanges: 1 Starch, 1/2 Carbohydrate, 1 Nonstarchy vegetable, 3 Fat

 

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Source:  Real Simple
fried-chicken-romaine-salad

Photo by Christopher Testani

  • Serves4
  • Hands-On Time 20 min
  • Total Time 40 min

INGREDIENTS

  1. cup panko bread crumbs
  2. tablespoons olive oil
  3. teaspoons seafood seasoning (such as Old Bay)
  4. Kosher salt and black pepper
  5. chicken tenders, patted dry
  6. ¼ cup buttermilk
  7. ¼ grated Parmesan, plus more for serving
  8. teaspoons lemon zest, plus 2 tablespoons fresh lemon juice
  9. romaine hearts, chopped
  10. pint cherry tomatoes, halved or quartered if large
  1. Heat oven to 425° F. Place a rack on a rimmed baking sheet.
  2. Whisk the panko, 2 tablespoons of the oil, the seafood seasoning, and ¾ teaspoon pepper in a small bowl. Dip the chicken in the buttermilk in a bowl, then coat with the panko mixture, pressing gently to help it adhere. Place the chicken on the rack and bake until cooked through, 16 to 20 minutes. Cut into pieces.
  3. Meanwhile, whisk the Parmesan, lemon zest and juice, the remaining 3 tablespoons of olive oil, and ¼ teaspoon each salt and pepper in a large bowl. Add the romaine and tomatoes and toss.
  4. Serve the chicken over the romaine salad with additional Parmesan.

Nutritional values

Per Serving

  • Calories 350 calories
  • Fat 19 g
  • Sat Fat 3.5 g
  • Cholesterol 70 mg
  • Sodium 580 mg
  • Protein 31 g
  • Carbohydrate 16 g
  • Sugar 6 g
  • Fiber 3 g
  • Iron  102 mg
  • Calcium 102 mg

 

italian-deli-salad

Photo by Levi Brow

INGREDIENTS

  1. 8ounces cooked penne
  2. 2cups thinly sliced celery
  3. 1cup quartered cherry tomatoes
  4. ½cup quartered olives
  5. ½cup finely diced salami
  6. ½cup finely diced provolone
  7. ¼cup olive oil
  8. 3tablespoons red wine vinegar
  9. ½teaspoon dried oregano
  10. ½teaspoon kosher salt
  11. ½teaspoon black pepper
  12. ¼cup chopped basil
  13. ¼cup chopped parsley

DIRECTIONS

  1. Combine penne, celery, cherry tomatoes, quartered olives, salami, and provolone in a bowl.
  2. Put olive oil, red wine vinegar, dried oregano, kosher salt, and black pepper in a lidded jar; shake to combine.
  3. Toss the dressing, basil, and parsley with the penne before serving.
Green Leaf, Chorizo, and Apple SaladPaul Sirisalee
Serves 4| Hands-On Time: 10m| Total Time: 15m

Ingredients

Directions

  1. In a medium skillet, heat 1 teaspoon of the oil over medium heat. Add the chorizo and cook until crisp, 3 to 4 minutes.
  2. In a large bowl, whisk together the lemon juice, garlic, the remaining 3 tablespoons of oil, ¼ teaspoon salt, and ⅛ teaspoon black pepper.
  3. Add the lettuce, apple, manchego, and chorizo and toss to coat.

By Charlyne Mattox , June, 2012

Nutritional Information

  • Per Serving
  • Calories 377
  • Fat 34g
  • Sat Fat 10g
  • Cholesterol 40mg
  • Sodium 579mg
  • Protein 12g
  • Carbohydrate 7g
  • Sugar 4g
  • Fiber 2g
  • Iron 1mg
  • Calcium 186mg

 

 

 

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