Avocado Chicken Salad

Ingredients

  • 2 cups chicken breast, chopped from store bought rotisserie chicken
  • 1 avocado, split and scooped out
  • 1/2 lemon ( zest and juice )
  • 1 cup cannellini beans
  • 1 apple, chopped
  • 1/4 cup red onion, chopped
  • 1 red pepper, chopped
  • 2 stalks celery, chopped
  • 1/4 cup walnuts, chopped
  • 1 tablespoon dill, chopped
  • 1/2 tablespoon dijon mustard
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • 6 cups salad greens

Directions

Prep: 1. Chop chicken. 2. Split avocados and scoop out flesh. 3. Zest and juice lemon. 4. Chop apple, onion, pepper, celery, walnuts, and dill. Make: 1. In a bowl, mash avocado with lemon juice. 2. Add all other ingredients except the olive oil, mix add olive oil and salt and pepper to taste. Serve in on top of salad greens with extra lemon.
Makes 4 servings

Nutrition Information (Per Serving)

Calories 382
Protein 28.51 g
Fat 17.44 g
Carbs 30.69 g
Fiber 10.46 g
Sugar 7.68 g
Source: gatheredtable.com

Cauliflower “Rice” Salad

Ingredients:

Salad:

      • 12 ounces cauliflower “rice” – see step 1 below
      • 1 cup cucumber, diced
      • 1 cup grape tomatoes, cut in half
      • 2 green onions, sliced
      • 3 tablespoons sliced Kalamata olives

Dressing:

      • 1/4 cup red wine vinegar
      • 2 tablespoons olive oil
      • 1/2 cup tablespoon Dijon mustard

Instructions:

1. Cauliflower “rice” can be purchased frozen at some stores, or you can make your own by following this instruction: place cauliflower florets in a food processor and process until it they reach a rice-like consistency (be careful not to over-process).

2. In a salad bowl, combine all salad ingredients.

3. In a small bowl, whisk together dressing ingredients.

4. Pour dressing over salad and serve with reduced-fat feta cheese if desired.

Nutrition per Serving (1/2 cup): Calories 127; Total fat 6 g; Saturated fat 0 g; Cholesterol 0 mg; Sodium 635 mg; Potassium 182 mg; Total Carbohydrate 7 g; Dietary fiber 2 g; Sugars 3 g; Protein 2 g. 

Honey Dijon Vinaigrette with Arugula, Pear and Walnut Salad Recipe

Ingredients

Vinaigrette

(makes 4 tablespoons)

2 tablespoons Dijon mustard
1 tablespoon honey
1 tablespoon olive oil
1 tablespoon lemon juice

Salad

8 cups arugula
2 red pears, thinly sliced
½ cup chopped walnuts

Directions

  1. Whisk vinaigrette ingredients until smooth.orange-arulgula-salad-sdk

  2. Toss vinaigrette with salad ingredients.

Recipe makes 8 bariatric servings

Nutrition Information

1 cups salad + 1/2 Tbsp dressing

Calories: 100; Total Fat: 6.5g; Saturated Fat: 0.75g; Trans Fat: 0g; Cholesterol: 0mg; Sodium: 95mg; Total Carbohydrate: 10.5g; Dietary Fiber: 2g; Sugars: 6g; Protein: 2g.

Notice: Bariatric patients may be able to tolerate only 1/2  cup of salad. You may add some lean protein (grilled chicken, turkey or fish) to make this a nutritionally complete meal. 

Source: www.eatright.org

 

Southwestern Salad with Black Beans

Southwestern Salad with Black Beans from EatingWellIngredients:

  • 1/2 ripe avocado
  • 3/4 cup packed fresh cilantro
  • 1/2 cup nonfat plain yogurt
  • 2 scallions, chopped
  • 1 clove garlic, quartered
  • 1 tablespoon lime juice
  • 1/2 teaspoon sugar
  • 1/2 teaspoon salt
  • 3 cups mixed greens
  • 1/2 cup black beans, canned (rinsed) or cooked
  • 1/2 cup corn kernels, fresh or frozen (thawed)
  • 1/2 cup grape tomatoes

Directions:

  1. Place avocado, cilantro, yogurt, scallions, garlic, lime juice, sugar and salt in a blender; blend until smooth.
  2. Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn and tomatoes.

Recipe makes 1 serving.

Nutrition Information Per Serving: 235 calories, 4 g fat, 1 g saturated fat, 2 g monounsaturated fat, 0 mg cholesterol, 307 mg sodium, 43 g carbohydrates, 0 g added sugars, 13 g fiber, 13 g protein.

Recipe from http://www.eatingwell.com/recipes/southwestern_black_bean_salad.html.

Mediterranean Tuna Antipasto Salad

Mediterranean Tuna Antipasto Salad from EatingWellIngredients:

  • 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
  • 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked
  • 1 large red bell pepper, finely diced
  • 1/2 cup finely chopped red onion
  • 1/2 cup chopped fresh parsley, divided
  • 4 teaspoons capers, rinsed
  • 1 1/2 teaspoons finely chopped fresh rosemary
  • 1/2 cup lemon juice, divided
  • 4 tablespoons extra-virgin olive oil, divided
  • Freshly ground pepper, to taste
  • 1/4 teaspoon salt
  • 8 cups mixed salad greens

Directions:

  1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.

Recipe makes 4 servings.

Nutrition Information Per Serving: 290 calories, 16 g fat, 2 g saturated fat, 11 g monounsaturated fat, 12 mg cholesterol, 505 mg Sodium, 28 g carbohydrates, 9 g fiber, 17 g protein.

Recipe from http://www.eatingwell.com/recipes/mediterranean_tuna_antipasto_salad.html.

Be Smart About Your Salads


Salad
Stacey Newsletter PicPost Submitted by: Stacey Brouk, MS, RD, LD

Summer is a great time to include salads in your diet. The produce is fresh this time of year and salads are light, refreshing meals, which can be very appealing on a hot summer day. However, you have to make smart choices with your salads because a seemingly healthy salad can easily turn into a high calorie meal if you’re not careful with what you choose to put in it. Here are some tips on how to make sure you get the most nutrition out of your salad without excessive calories.

Include:

  • Lean proteins, such as chicken, tuna, turkey, boiled egg or beans. This will help fill you up and help you meet your protein needs for the day.
  • Fresh veggies, like tomatoes, cucumbers, bell peppers, broccoli and all your favorites. They are low in calories, but full of good-for-you antioxidants and fiber.
  • Fresh fruits. They add a nice kick of sweetness without added sugars .

Limit:

  • Candied Nuts
  • Dried Fruits. For the same number of calories, you could have 2 Tbsp. raisins or 1 cup of grapes. What would you choose?
  • Cheeses
  • Fried chicken
  • Croutons
  • Salad dressings. These can make or break your salad sometimes. Use it in very small amounts and be sure to go with a reduced-fat variety. Rather than pouring it on your salad, dip your fork into the dressing before picking up each bite of salad. You use significantly less dressing, but you still get the taste with every bite.

Crab, Corn and Tomato Salad with Lemon-Basil Dressing

Crab Corn Tomato SaladCrab, Corn and Tomato Salad with Lemon-Basil Dressing

Ingredients:

  • 1 Tablespoon grated lemon rind
  • 5 Tablespoons fresh lemon juice, divided
  • 1 Tablespoon extra-virgin olive oil
  • 1 teaspoon honey
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 cup fresh corn kernels
  • 1/4 cup thinly sliced basil leaves
  • 1/4 cup chopped red bell pepper
  • 2 Tablespoons finely chopped red onion
  • 1 pound lump crabmeat, shell pieces removed
  • 8 (1/4-inch-thick) slices ripe beefsteak tomato
  • 2 cups cherry tomatoes, halved

Directions:

  1. Combine rind, 3 Tablespoons lemon juice, extra-virgin olive oil, honey, Dijon mustard salt and pepper in a large bowl, stirring well with a whisk. Reserve 1 1/2 Tablespoons juice mixture. Add remaining 2 Tablespoons juice, corn, basil, red bell pepper, red onion and crabmeat to remaining juice mixture; toss gently to coat.
  2. Arrange 2 tomato slices and 1/2 cup cherry tomatoes on each of 4 plates. Drizzle about 1 teaspoon reserved juice mixture over each serving. Top with corn and crab mixture.

Recipe makes 4 servings (8 weight loss surgery-friendly servings).

Nutrition Information Per Weight Loss Surgery-Friendly Serving: 121 Calories, 2.8 g Fat (0.3 g Saturated Fat, 1.3 g Monounsaturated Fat, 0.4 g Polyunsaturated Fat), 64 mg Cholesterol, 306 mg Sodium, 8.9 g Total Carbohydrate, 1.8 g Fiber, 15 g Protein.

Recipe from www.myrecipes.com.

Seven-Layer Salad

Seven-Layer Salad

Ingredients:

  • 8 cups shredded Romaine lettuce
  • 1 cup frozen peas, thawed
  • 1 medium yellow bell pepper, diced
  • 1 cup halved grape tomatoes, or quartered cherry tomatoes
  • 1 cup sliced celery
  • 1/2 cup sliced scallions
  • 3/4 cup plain nonfat yogurt
  • 3/4 cup low-fat mayonnaise
  • 2 teaspoons cider vinegar
  • 1 – 2 teaspoons sugar
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup shredded reduced-fat Cheddar cheese
  • 1/2 cup thinly sliced fresh basil
  • 3 strips cooked turkey bacon, crumbled

Directions:

  1. Place lettuce in a large bowl. Layer peas, bell pepper, tomato, celery and scallions on top.
  2. Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad. Sprinkle with cheese, basil and turkey bacon. Serve room temperature or chilled.

Recipe makes 10 servings.

Nutrition Information Per Serving: 84 Calories, 4 g Total Fat, 1 g Saturated Fat, 7 mg Cholesterol, 355 mg Sodium, 10 g Carbohydrate, 2 g Added Sugars, 2 g Fiber, 5 g Protein.

Recipe from www.eatingwell.com.

Three Bean Salad

Three Bean Salad RecipeIngredients:

  • 3 Tablespoons cider vinegar
  • 3 Tablespoons rice vinegar
  • 1 Tablespoon sugar
  • 1 Tablespoon whole grain mustard
  • 1 Tablespoon canola oil
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste
  • 1/3 cup diced red onion
  • 1 15-ounce can black-eyed peas or chickpeas, rinsed
  • 1 10-ounce package frozen baby lima beans, or shelled edamame
  • 1 pound green beans, trimmed and cut into 1-inch pieces
  • 2 Tablespoons chopped fresh parsley

Directions:

  1. Put a large saucepan of water on to boil. Fill a large bowl half full with ice water and place next to the stove.
  2. Meanwhile, whisk cider vinegar, rice vinegar, sugar, mustard, oil, salt and pepper in a large bowl until blended. Add onion and black-eyed peas(or chickpeas); turn to coat.
  3. Cook lima beans (or edamame) in the boiling water until tender, about 5 minutes. Remove with a slotted spoon and refresh in the ice water. Pat dry and add to the bowl.
  4. Cook green beans in the boiling water until just tender, 3 to 6 minutes. Drain and refresh in the ice water. Pat dry and add to the salad along with parsley; toss well.

Recipe makes 8 servings.

Nutrition Information Per Serving: 109 Calories, 2 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 322 mg Sodium, 18 g Carbohydrates, 6 g Fiber, 5 g Protein.

Recipe from www.eatingwell.com.

Cucumber & Black-Eyed Pea Salad

oil dressingIngredients:

  • 3 Tablespoons extra-virgin olive oil
  • 2 Tablespoons lemon juice
  • 2 teaspoons chopped fresh oregano, or 1 teaspoon dried
  • Freshly ground pepper, to taste
  • 4 cups peeled and diced cucumbers
  • 1 14-ounce can black-eyed peas, rinsed
  • 2/3 cup diced red bell pepper
  • 1/2 cup crumbled feta cheese
  • 1/4 cup slivered red onion
  • 2 Tablespoons chopped black olives

Directions:

  1. Whisk oil, lemon juice, oregano and pepper in a large bowl until combined. Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room temperature or chilled.

Recipe makes 6 servings.

Nutrition Information Per Serving: 160 Calories, 10 g Total Fat (3 g Saturated Fat, 6 g Monounsaturated Fat), 11 mg Cholesterol, 270 mg Sodium, 12 g Carbohydrates, 3 g Fiber, 5 g Protein.

Recipe from www.eatingwell.com.

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