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Salads

Ambrosia Salad Recipe

Ambrosia salad is one of the easiest and most delicious recipes you can make and take to a potluck or summer get-together.  Also known by several other names, including 5 Cup Salad and Ambrosia Fruit Salad, this delicious and moist side dish uses as little as five ingredients, and doesn’t require any cooking or baking! Perfect for non-foodie types who need a fast and easy dish to take to an event.

While there are many variations, the easiest Ambrosia Salad Recipe is included below.  This has been a family favorite of ours for over twenty years, and is a staple of our family get-togethers. It tastes best if made the night before and chilled. In the summer I make it with multi-coloured mini marshmallows and plain or peach yogurt instead of sour cream.  We serve it at barbecues and put it out as part of the main course, though it is more of a dessert item.

It is easy enough for a child or teenager to make – just remind them to drain off the juice from the cans of fruit (we learned that one the hard way.) This versatile coconut and fruit salad can be enjoyed all year round and ambrosia salad ingredients leave lots of room for substitutions.

Presented in a crystal glass bowl and garnished with red maraschino cherries, it becomes a festive Thanksgiving or Christmas dessert. It is easy to double or triple – and make lots, as everyone loves it.  Hope you enjoy it as much as we do!

Ambrosia Salad

1 cup light sour cream OR yogurt

1 cup mini marshmallows (plain or multi-colored)

1 250 gram bag of shredded unsweetened or sweetened organic coconut

1 can of mandarin oranges

1 can of diced pineapple

maraschino cherries to garnish.

Mix the yogurt and mini marshmallows together in a large mixing bowl.  Add the mandarin oranges and diced pineapple slowly, stirring them in well.  Don’t be alarmed if the mandarin oranges start to break up a little; the flecks of orange against the creaminess of the sour cream or yogurt looks very pretty. Fold in the shredded coconut, and combine gently. Pour into a large crystal serving bowl, or individual glass dishes.  Chill  in the refrigerator for at least 24 hours.  Just prior to serving, garnish with maraschino cherries.  Refrigerate unused portions immediately and use within three days.

Best Yogurt Fruit Dip Recipes

Yogurt fruit dip or dressings makes a light end to a heavier meal, and is perfect for hot weather entertaining.

The first recipe uses oranges poached in a spicy liquid combined with fresh berries and yogurt for a delicious fruit salad recipe that is suitable for late summer or autumn meals.

The second recipe focuses on a flavored yogurt sauce to add a zesty flavor to fresh pineapple and grapes.  Adapt yogurt fruit dip recipes to your family’s tastes.  If you like lemon use it instead of lime, if you prefer honey to brown sugar as a sweetener, by all means add it to your non-fat plain yogurt.  Creamy yogurt styles such as Greek yogurt make excellent toppings for fresh fruit and granola, and can easily take the place of higher-fat traditional fruit cobblers.

Orange Berry Salad Yogurt Fruit Dip

2 cups freshly squeezed orange juice

1 cup white wine OR water

1/4 cup granulated sugar

2 tbsp grated fresh ginger

2 whole cloves

1 2 inch stick of cinnamon

2 oranges, pelled, seeded, and sectioned

2 cups sliced fresh strawberries

roasted pumpkin seeds

Yogurt Fruit Dip Recipe:

1/2 cup nonfat plain yogurt

2 tbsp firmly packed brown sugar

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

How to Make Yogurt Fruit Dip:

Use a large saucepan to combine orange juice, wine, granulated sugar, ginger, cloves, and the cinnamon stick over high heat.  Bring the mixture to a boil, then reduce heat to low, simmering until it has thickened a little.  This will take about five minutes.  Stir occasionally.  Add the orange sections and continue simmering for about five minutes.  Remove the saucepan from heat and let the pan stand until it has cooled.

For yogurt fruit dip: use a small bowl to combine the yogurt, brown sugar, cinnamon and nutmeg.  Mix well and set aside.

Once the oranges have cooled, use a slotted spoon to remove the sections from the liquid.  Divide the orange sections between four bowls, and top with sliced fresh strawberries.  Drizzle yogurt fruit dip over the fruit and toss gently to coat.  Add roasted pumpkin seeds and serve.

 Pineapple Grape Salad with Kiwi Lime Yogurt Dip or Dressing

1 cup nonfat plain yogurt

2 tbsp organic honey

1 tsp freshly squeezed lime juice

1 large kiwi, peeled and halved

1 fresh pineapple

1 lb seedless green grapes

pistachio nuts

Use a blender or food processor to mix the honey, lime juice, and one half of the kiwi fruit.  Pulse until the mixture is smooth and free of lumps.  Scrape the yogurt sauce out of the blender container into a small bowl, cover and chill in the fridge for at least 30 minutes.  To prepare the pineapple, use a sharp knife to remove the pineapple skin and eyes.  Cut the pineapple in half length-wise and cut out the core from each half.  Slice both halves into 1/2 inch thick pieces.  Wash the grapes and slice them in half.  Using a large serving platter, spoon half the yogurt sauce onto the platter.  Arrange the pineapple chunks and green grapes over the yogurt sauce.  Slice the remaining kiwi fruit into thin slices, and use as a garnish.  Sprinkle pistachio nuts over everything. Serve immediately.

Chicken with Mango Dressing

Wraps are a great option for families looking for healthy lunch recipes, and a good way to use up leftover chicken breasts and salad from a previous evening’s dinner. The variety of wraps are endless.  Choose a whole-wheat or roasted red-pepper tortilla for your wrap, or visit your local health food store for one of the new options such as flax, multi-grain or spinach wraps.  The flavor of the dressing you choose can also significantly change the flavor of the finished chicken wrap recipe.

Chicken wraps are also a healthy lunch choice for picky kids.  My toddler loves chicken and avocado wraps and especially this recipe that uses mango dressing and dried cranberries.  Experiment with flavored tortilla wraps, dressings, veggie choices, and seeds and nuts (sesame, sunflower and flaxseeds are good choices) to find the perfect combination that your kids enjoy. Children love to help in the kitchen, and learning how to make a chicken wrap recipe is  a good opportunity to teach your kids about making healthy food choices, measuring ingredients, and also safe food preparation -scrub those little hands well prior to handling poultry and all other ingredients! Some picky eaters become less finicky when they have prepared the food themselves.

 

Ingredients:

2 chicken breasts, cooked and sliced thinly

one handful of romaine lettuce, shredded OR

one handful of mixed greens, including mustard greens and arugula

1/4 cup shredded carrots

6 grape tomatoes, sliced

2 green onions, chopped finely

3 tablespoons of homemade or commercially prepared Salad Dressing (see Mango Salad Dressing Recipe below)

3 tablespoons dried cranberries, either original or orange-flavored

2 tablespoons chopped fresh cilantro leaves

2 large tortilla wraps

How to Make a Chicken Wrap:

Lay tortilla wraps flat on a large work surface or dinner plate.  Line each tortilla with romaine lettuce or mixed greens.  Place sliced chicken in a horizontal line about 1/3 of the way up the tortilla.  Add shredded carrots, grape tomatoes,  and chopped green onions over the chicken.  Sprinkle salad dressing over everything, and add dried cranberries and fresh cilantro leaves to taste.  Carefully roll up wraps and slice in thirds. Serve with a glass of low-fat organic milk or almond milk for a healthy lunch, or add some fruit and yogurt for a healthy dessert.

 

Easy Mango Salad Dressing Recipe

3 tablespoons organic freshly squeezed mango juice

3 tablespoons vinegar

1 cup extra virgin olive oil

Combine all ingredients together well in a glass bottle. Store in fridge for up to one week. That’s it – super easy!

This recipe serves two adults for lunch, or one adult and two children.  It can be easily doubled or tripled.  This make-ahead lunch recipe can be taken to work or school and stored in a cooled and insulated lunch bag.

 

Herbed Potato Salad

Sometimes we just don’t want a creamy potato salad.  Here is a recipe that uses a vinaigrette potato salad dressing instead of the traditional mayonnaise-based potato salad that we have all tasted. This potato salad uses fresh herbs and mustard to add flavor.  By cooking the potatoes with their skins precious nutrients are preserved, and the skins add color and texture to the salad as well. For variety, substitute fresh basil, cilantro, or parsley for the tarragon. This is a good take along recipe and is also a great choice for a summer buffet, since you don’t have to worry about dairy products or eggs spoiling in the hot summer sun. It can take several hours to prepare if you want to serve it as a chilled potato salad; I have served it warm without chilling it and it was still delicious.  If you have any bacon lovers in your family you can crumble three strips of freshly cooked bacon over the salad just before serving it.

Ingredients:

3 large potatoes

2 tbsp red wine vinegar

1 tbsp extra virgin olive oil

1 tsp crushed garlic in oil

2 tablespoon minced fresh tarragon or other herbs

1 tsp coarse grainy mustard

1/2 tsp horseradish

1/4 tsp salt

1/4 tsp freshly ground black pepper

1/2 cup sliced celery

1/4 cup sliced green onion or chives

1/4 cup chopped yellow bell pepper

1/2 cup thinly sliced radishes

Method:

Cook the potatoes, unpeeled, in boiling water until they are tender but still firm. Drain and cool for about half an hour.  Cut into cubes and place in a large serving bowl.  In a glass bowl, whisk together the vinegar, oil, garlic, herbs, and seasonings.  Pour the dressing over the cubed potatoes. Cover with plastic wrap and chill in the refrigerator for at least one hour.

Add chopped celery, onions or chives and bell pepper to the potato mixture and mix well. Recover and refrigerate for another hour.  Just prior to serving garnish with sliced radishes.

This recipe makes 6 servings with 107 calories each. There are 2 grams of fat, 20 grams of carbs, 2 grams of fiber, and  2 grams of protein per serving.

Strawberry Spinach Salad

This recipe for Strawberry Spinach Salad was developed over the years on Wednesdays, as I tried to clear out my vegetable and fruit crisper before garbage day on Thursday.The slightly bitter taste of the spinach is a perfect foil for the sweetness of the strawberries and other fruit, and the walnut pieces add crunch and protein.

Spinach is one of those foods that I buy because I get excited about the number of vitamins, nutrients, and the sheer goodness of the vegetable; unfortunately my enthusiasm isn’t matched by anyone else in the family, hence the leftover spinach leaves.  The popular website World’s Healthiest ranks spinach at the top of the list of healthy vegetables due to the sheer volume of nutrients it contains.  Vitamins K, A,C, E and all the B vitamins, manganese, folate, magnesium, iron, calcium, potassium, protein, and zinc are all well represented in one serving of spinach, and it can be eaten raw or cooked.  Spinach freezes well and can be added to soups, stews, and lasagnas.

Serve this spinach salad with crisp whole grain flatbread or toast  and soup for a light yet filling lunch. It makes 4 good sized servings.

8 cups of baby spinach leaves

1 small can of mandarin oranges, drained

12 large strawberries, sliced

1 cup fresh raspberries

1 cup fresh blueberries

1/2 cup walnut pieces

1 cup crumbled feta cheese

1 cup Raspberry Basil Vinaigrette

 

Wash and dry baby spinach leaves.  Place in a large serving bowl.  Add berries and mandarin oranges. Garnish with walnuts and Feta cheese.  Serve with Raspberry Basil Dressing.

Steak and Mushroom Salad

Sometimes a salad is not just a salad…it is an entire meal.  Cilantro and lime add delicious flavor to the light marinade, and strips of beef and mushrooms add protein and substance to the salad.  Add some crusty whole grain rolls and a frozen yogurt dessert and you have a well balanced and healthy meal.  Try to use fresh snow peas if you can; if not, frozen will do.  When choosing your leafy greens, remember that the darker leafed lettuces are healthier for you than the lighter leafed lettuce. Try introducing the darker lettuces to your family by mixing them in with iceberg lettuce. This salad recipe is a good one to try mixing iceberg, Bibb, and red leaf lettuce with Belgian endive and radicchio.

Ingredients:

12 ounces beef round steak

1 tbsp extra virgin olive oil

2 cups fresh snow peas

8 cups mixed salad greens (see note above)

1 cup sliced white mushrooms

1/2 cup sodium reduced chicken broth

1/3 cup sodium reduced soy sauce

1/4 cup chopped fresh cilantro

1/4 cup freshly squeezed lime juice

1/4 cup sliced green onion or chives

1/4 cup crumbled feta cheese (optional)

Green onion or chives to garnish

Method:

Trim the beef and slice it into 1/4 inch thick strips.  Wash and trim the snow peas.  Set aside.  Use a shallow glass dish (I use my 13 x 9 inch pyrex lasagna pan) to prepare the marinade.  Combine chicken broth, soy sauce, cilantro, lime juice, and green onion or chives.  Mix it well, and set aside 1/2 cup of the prepared marinade.  Add the beef strips to the remaining marinade, and turn each piece over so that they are all well coated.  Cover the dish tightly with plastic wrap and chill in the refrigerator for 30 minutes.

Remove the beef and discard the marinade from the glass dish.  Use a large nonsticket skillet, wok,  or frying pan, cook the beef in 1 tbsp extra virgin olive oil over medium high heat, stirring constantly, until it is browned.  This should take about 3-4 minutes.  Add the snow peas and cook for about 1 minutes, stirring constantly, until the snow peas are tender yet crisp.  At the same time, use a small saucepan to warm the reserved marinade over low heat for about 2 minutes.  Place a handful of mixed salad greens on each of four dinner plates, then divide the beef mixture equally between the plates.  Garnish with sliced mushrooms, feta cheese, cilantro leaves and green onions or chives, and drizzle the warmed marinade or dressing over each plate.

This recipe makes four servings.  Each serving has 218 calories, 13 grams of carbs, 30 grams of protein, 940 mgs of sodium, 5 grams of fat and 66 mgs of cholesterol.

Variation: This recipe is also delicious served over brown rice instead of mixed greens.

 

Tomato Salad

Some of the most refreshing and quickest summer salad recipes to make are Tomato Salads. Here are three salad recipes to try; the first two require the tomatoes marinate in a herb infused dressing, while the third doesn’t get any dressing until you are ready to serve.  Tomatoes are full of Vitamin C and lycopene, which is believed to help reduce the risk of certain types of cancer.  Easy to grow indoors and out, tomatoes are a great first time project for aspiring home gardeners.  Whether you buy your tomatoes or grow them yourself, give one of these salads a try.

Marinated Tomato Salad

3 large tomatoes

1 Spanish onion

1/4 lb Feta cheese

chives or green onions

salt

freshly ground pepper

Ingredients for Dressing:

1/2 cup oil

2 tbsp freshly squeezed lemon juice

1/2 tsp salt

1/2 tsp freshly ground pepper

1 tsp Dijon mustard

1 clove garlic, minced

Method:

Wash and slice the tomatoes.  Slice the Spanish onion into rings.  Use a large dish to layer tomatoes then onions.  Crumble feta cheese over both layers.  Sprinkle with copped chives, salt and pepper.  Use a glass jar with a tight fitting lid to combine all ingredients for the dressing.  Cover and shake well.  Sprinkle over salad. Repeat layers, sprinkling each with dressing until all the ingredients are used.  Garnish with chives, cover and refrigerate for at least 3 hours prior to serving. This recipe makes 8 servings.

Basil Marinated Tomato Salad

4 medium tomatoes

1/4 cup chopped fresh parsley

1 cup sliced fresh Roquefort or Gorgonzola Cheese (optional)

3 tbsp olive oil

1 tbsp each white and red wine vinegar

1 tbsp chopped fresh basil

3/4 tsp granulated sugar

1/4 tsp salt

1/4 tsp freshly ground black pepper

Wash and slice tomatoes.  Arrange on a serving platter.  Sprinkle with parsley. Use a small glass jar to mix the remaining ingredients.  Pour over the tomatoes.  Cover and chill in the refrigerator for at least 1 hour prior to serving.  Add cheese if you are using it. This recipe makes 8 servings.

 

Tomato Mozzarella Salad

3 large beefsteak tomatoes

16 Romaine or Boston lettuce leaves

1/2 cup cubed low fat mozzarella cheese

6 green onions or 12 chives, chopped

1/4 cup extra virgin olive oil

2 tbsp vinegar

1 tbsp chopped fresh parsley

2 tsp Dijon mustard

1 tsp granulated sugar

2 cloves garlic, minced

1/2 ts dried or 1 tbsp fresh basil

1/2 tsp freshly ground black pepper

1/4 tsp salt

2 tbsp water

Wash tomatoes and cut them in half, then cut each half into slices.  Arrange 2 lettuce leaves each on each of 8 dinner plates, alternatively, use one large platter with 16 lettuce leaves.  Arrange tomato slices on lettuce and sprinkle with cheese and chives or green onions.  To make the vinaigrette, use a jar with a tight-fitting lid to mix oil, vinegar, parsley, mustard, sugar, garlic, basil, pepper, salt and water.  Chill in the refrigerator for at least two hours.  Drizzle over salad just prior to serving, and make sure you give the jar a good shake prior to pouring it.  This recipe makes 8 servings.

 

Crab Salad Recipe

Here is a recipe that uses imitation crab meat to provide a low fat and high protein salad. The hearts of palm and fresh green beans add texture, crunch, and lots of vitamins, and fresh herbs and olives flavor the salad without adding sugar or fat. Use a non fat organic mayonnaise, or better yet, make your own. Parsley is a herb that is easy to grow in a kitchen garden, or even in a clay pot on your kitchen window. You can find hearts of palm in the canned goods or ethnic food aisle in your supermarket; as with all canned vegetables and beans be sure to rinse and drain them well to wash off the salt and get rid of any excess sodium.

Ingredients:

6 red potatoes, not peeled

1/2 pound green beans

1 cup imitation shredded crab meat

1 cup nonfat mayonnaise

1/4 cup chopped fresh parsley

1 tbsp grated lemon peel

1 tbsp freshly squeezed lemon juice

3 cups mixed greens in bite-sized pieces

1/2 cup sliced canned hearts of palm

10 grape tomatoes, sliced

2 hard-boiled eggs, sliced

12 black olives, sliced

Method:

Use a medium sized saucepan to boil the potatoes until tender but firm – this should take between 8 – 10 minutes.  Drain and rinse with cold water.  Cool the potatoes completely, then cut into thin slices.  Meanwhile, place your beans in a microwave-safe bowl with 1 tbsp of water.  Cover and cook for about 3 minutes.  Check them as microwave temperatures vary, and then pop them in for another couple of minutes if they aren’t ready.  You want them to be crisp yet tender. Drain the water, cool for about 10 minutes on the counter,  and then chill the green beans in the fridge.

Use a small bowl to mix the crab meat, mayonnaise, parsley, lemon peel and lemon juice. Place the lettuce leaves on six large plates, and spoon crab meat mixture over each plate.  Add potato slices, chilled green beans, hearts of palms, sliced grape tomatoes, sliced eggs and olives on top.  Serve immediately. Enjoy!

 

Chicken Caesar Salad

Caesar salad is one of the first green salads I was able to get my kids to eat.  As toddlers, pre-schoolers and elementary-school children they would have nothing to do with anything leafy and green. I would place a couple of spoons of salad on their plates from time to time to see if they were interested – they weren’t.   Around the time that each of them turned twelve, I noticed that they would eat the Caesar Salad I served with spaghetti.  Lo and behold, a new family recipe was in the making!  Caesar salad dressing recipes can be high in fat, so I began experimenting with non-fat yogurt until I found the right proportions. This dressing keeps well in the fridge for about 3 to 4 days; store it in a glass container as a plastic one will take on the garlic and anchovy scent.  As I mentioned in my post on Chicken and Pasta, our family eats chicken every week so we usually buy and cook it in bulk, resulting in cooked chicken for recipes later in the week.  Adding the shredded chicken makes this a hearty salad, suitable for a lunch or light summer dinner.  I have included anchovies in the ingredient list; omit them if you must, but they do add great flavor to the dressing.  Add a whole grain roll and serve fruit and yogurt for dessert for a well rounded and delicious meal.

Ingredients:

1 large head of romaine lettuce

1 3/4 cups cooked or grilled chicken breast

Yogurt Caesar Salad Dressing Ingredients:

*1/2 cup milk less 2 tbsp

1/2 cup non fat plain yogurt

1/3 cup low fat Parmesan cheese

1/4 plus 2 tbsp freshly squeezed lemon juice

3 tsps garlic in oil or garlic cloves, chopped

3 anchovy fillets, minced finely (optional)

1 tsp Dijon mustard

1 tsp Worcestershire sauce

1 pinch chili powder

croutons

Method:

Wash and dry romaine lettuce thoroughly.   Tear into bite sized pieces and place in a large bowl.  Combine milk, yogurt, Parmesan cheese, lemon juice, garlic, anchovies, mustard, Worcestershire sauce and chili powder.  Blend or process until the dressing is smooth.  Once the romaine lettuce is completely dry, add 1 cup of the dressing to the lettuce and toss.  Use a separate medium sized bowl and combine chicken with the remaining dressing.  Mix well.  Divide lettuce among 6 dinner sized plates and spoon chicken Caesar mixture onto the lettuce leaves.  Garnish with croutons and serve immediately.

Chicken Caesar Pasta Salad: Omit croutons.  Add 2 cups cooked and cooled short pasta such as penne or rotini to chicken and mix well. Serve on lettuce.

This recipe serves 6 with 107 calories per serving.  There are 6 carbs, 14 grams of protein, 187 mgs of sodium, 3 grams of fat and 30 mgs of cholesterol in each serving.

 

 

Seven Layer Salad

When I was a little girl, my mother would make a Seven Layer Salad for special family dinners.  This salad is different from others in that it is best served in a clear glass bowl instead of the traditional wooden salad bowl – part of the appeal of this recipe is how pretty it looks when you can see all seven layers at once.

This seven layer salad recipe makes a good brunch dish with a couple of substitutions; instead of frozen peas use small frozen broccoli florets, and instead of (or in addition to) the green pepper, use 3/4 cup of chopped ham with the chopped green onions and black olives.

Mexican Seven Layer Salad

If you are looking for a Mexican Seven Layer Salad simply use 1/2 can of black beans (drained and rinsed) instead of the eggs,  corn instead of the peas, 1 cup of crumbled tortilla chips instead of the bacon, and 1 tsp dried chili powder instead of the dill.  A Christmas Seven Layer Salad is easily created by using 1/2 green pepper and 1/2 a red pepper (instead of one whole green pepper).  This make ahead layer salad tastes best when it is made the day before serving, and refrigerated for at least 24 hours.

There are many, many versions of layered salads, but this is a good starter recipe and the light yogurt salad dressing is easily adaptable to whatever vegetables, beans or other proteins you add.  As you can see, it is easy to start mix and matching various ingredients to make your own version of this layer salad; with a little practice you will soon have your very own family favorite!

Ingredients:

1/2 small head of iceberg lettuce

1/2 small head of romaine lettuce

6 hard-boiled eggs, sliced

350 gram (12 ounce) bag of small frozen peas

1 green pepper, diced

7 green onions or 10 chives, chopped

1/2 cup sliced black olives

13 slices crisp fried bacon, crumbled

1/2 cup low-fat mayonnaise

1/2 cup non fat yogurt

1 cup low-fat sour cream

1/2 tsp freshly ground black pepper

1 tsp dill OR 1 tbsp fresh cilantro

1 tbsp granulated sugar

1 1/2 cup low-fat shredded Cheddar cheese

8 grape tomatoes, halved

Method:

Wash and dry lettuce leaves.  Chop into small pieces, and layer in the bottom of a large glass or crystal serving bowl OR a 9 x 13 glass Pyrex lasagna dish.  Layer sliced hard-boiled eggs over the lettuce, then the peas over the eggs.  Combine the chopped green pepper, onions and black olives in a small bowl, then spoon carefully over the layer of peas.  Use 9 of your 13 pieces of bacon to make the next layer.  Use a small bowl to combine the mayonnaise, yogurt, sour cream, pepper, dill and sugar.  Mix well.  Carefully spread over the salad and make sure you completely cover the salad.  Combine remaining bacon with shredded Cheddar cheese and sprinkle over the mayonnaise layer.  Cover with Saran wrap and chill in the refrigerator for at least 24 hours.  Just prior to serving, garnish with grape tomatoes. This recipe makes 10 servings.

Chinese Chicken Salad

Here is another great recipe for a salad that makes a meal.  Adding chicken or salmon to a crunch salad gives you protein and enough substance to make a new meal out of leftover cooked meat.  Add a whole grain roll and a glass of milk and your main food groups are all represented.  This recipe uses bottled Oriental or Asian black bean sauce for convenience.  You can easily substitute peanut sauce if you prefer, and if you are really ambitious you can make your own black bean sauce.  This allows you to monitor the sodium, which can be high in prepared sauces.  Be mindful of the red chili peppers – start with just using one and see how your family fares – you can always add the second if they are ready to try a spicier version. This is a super low-fat alternative to the fast food oriental salads offered at Wendy’s, McDonald’s and Burger King.

Ingredients:

2 boneless skinless chicken breasts

1/4 cup Oriental-style black bean sauce

1 cucumber, thinly sliced

2/3 cup chopped green onions

2 dried red chili peppers, chopped

1/2 cup unsalted dry roasted peanuts

Romaine lettuce leaves

orange bell pepper, sliced thinly

dried egg noodles for garnish

2 tbsp sesame seeds

1 can mandarin orange segments

Method:

Slice the chicken breasts into thin slices.  Use a shallow glass dish (I use my pyrex lasagna dish) to combine chicken and black bean sauce.  Make sure the chicken is well-coated with marinade.  Cover the dish with plastic wrap and place in the fridge for about half an hour.  Spray a wok or large non-stick skillet with vegetable cooking spray.  Add the chicken and saute over medium heat for about 3 to 4 minutes or until it is no longer pink inside.  Stir in cucumber, green onions, bell pepper, chili peppers and peanuts.  Saute for another minute then remove the wok from the heat.  Arrange romaine lettuce leaves on four large dinner plates or salad bowls.  Spoon the chicken mixture over the lettuce leaves. Garnish with the egg noodles, sesame seeds and mandarin orange segments.  Serve immediately.

This recipe makes four servings of 187 calories each.  There are 9 carbs per serving, 28 grams of protein, 573 grams of sodium, 4 grams of fat and 66 mgs of cholesterol.

 

Cucumber Salad

Cucumber is a refreshing, light vegetable that is enjoyed all over the world.  In England crustless cucumber sandwiches are a staple of afternoon tea, while Indian cuisine often uses cucumber and yogurt to make a light salad.  In Greece cucumber is also grated into tsatsiki sauce and served with grilled chicken or pork.  Here is a refreshing cucumber salad where cucumber is the star instead of merely a supporting actor.  I use red wine vinegar, honey and dill for the dressing as a nice change of pace from the yogurt or cream-based cucumber salad dressings.  When you are making a dressing or marinade that contains vinegar, be sure to use a glass or ceramic bowl as they are acid resistant. Serve this as a side salad with barbecue pork or chicken, or as a starter to a light summer lunch.

Ingredients:

1 cup of water

1/4 cup red-wine vinegar

2 tsp honey

1/4 tsp salt

2 large unpeeled cucumbers

1 small red onion, thinly sliced

1 tbsp chopped fresh dill or 1 tsp dried dill

Fresh dill sprigs to garnish

Method:

Use a large glass bowl to mix water, vinegar, honey and salt.  Slice the cucumbers as thinly as possible – use a mandolin if you have one.  Add the cucumbers, red onion and chopped dill to the vinegar and honey marinade.  Toss gently so that the cucumber and onions are well coated.  Cover your bowl with plastic wrap and let it sit for the flavors to mix and mellow. If you are keeping the bowl out at room temperature let it stand for an hour, or refrigerate for up to four hours.  The longer it sits the more the cucumber will become infused with the flavors of the herbs, onions and marinade.  Just prior to serving, toss again, and serve with a slotted spoon.  This recipe can be prepared ahead of time up by slicing the cucumbers and onions and storing them together in the fridge.  Combine the ingredients for the dressing and chill in a glass jar in the fridge.  Remove everything and mix it together an hour before you are going to serve (let it sit out while you prepare the rest of your meal).

Variations:

For a Thai Cucumber Salad replace dill with fresh cilantro. Optional garnishes include finely chopped chives, capers, or mint.

This recipe makes 6 servings with just 26 calories each.  There are 6 carbs, 1 gram of protein, 143 grams of sodium, 1 gram of fat and no cholesterol per serving.

Tuna Pasta Salad

One of the easiest and most economical pasta salads to make is a tuna pasta salad.  Not only is tuna America’s favorite fish, it is high in Omega 3 vitamins, can be bought canned in bulk, and can easily be incorporated into many recipes for lunches, salads, or dinners.  Canned tuna comes either flaked or solid, and in oil or water.  Choose the water packed tuna to keep the fat content down.  By choosing a multi grain or whole grain pasta you will add fiber and flavor to this tuna pasta salad recipe (or choose tri-color pasta for more eye appeal), and the green beans add colour and a great crunchy texture.  If you have a favorite homemade Italian salad dressing recipe, by all means use it; otherwise choose an organic low-fat Italian dressing. The fresh herbs really make this an outstanding light summer salad, but you can substitute in dried herbs in  a pinch.  This is a great make ahead pasta salad as the pasta noodles and vegetables can be prepared the night before and the dressing can be added just prior to serving.

Ingredients:

8 ounces of pasta

8 ounces of green beans cut into 2 inch pieces

1 medium red onion thinly sliced

2/3 cup organic low-fat Italian salad dressing

1/4 cup chopped fresh parsley

1/4 cup chopped fresh basil

1 cup halved cherry tomatoes

1 6 1/2 ounce can of tuna packed in water, drained and flaked

1/4 cup sliced black olives

1/4 cup fresh basil leaves, chopped

Method:

Cook pasta without salt.  About 5 minutes prior to removing pasta from the pot, add your green beans.  Drain the pasta and beans in a colander and rinse immediately under cold water.  In a large serving bowl mix Italian dressing, parsley, and chopped basil. Mix well.  Add drained pasta and beans to dressing mixture.  Add cherr tomatoes, tuna, and olives.  Toss to coat well and garnish with basil if desired.  Serve immediately.

This recipe makes  6 servings with 144 calories per serving.  There are 18 grams of carbs, 11 grams of protein, 326 grams of sodium, 14 mgs of cholesterol and 4 grams of fat in each serving.

Waldorf Chicken Salad

Famously created by a chef at the Waldorf Astoria hotel in New York City, a Waldorf Chicken Salad recipe is a great way to use up leftover grilled or cooked chicken.  Two boneless skinless chicken breasts should be enough to make your two cups.  The original Waldorf salad consisted of apples, grapes and walnuts in a creamy dressing on a bed of lettuce.  This recipe is for a low-fat Waldorf salad that can serve as a lunch entree or light supper.  A non-fat yogurt and mayonnaise dressing is lower in fat but just as rich and flavorful as the traditional creamy salad dressing. Keeping the skin on the apple makes this a colorful and even healthier salad.  The addition of celery and walnuts add fiber and protein plus extra texture. Vary the lettuce that you use; leafy green or red lettuce, mustard greens or Boston lettuce are all good choices.

Ingredients:

2 cups of cooked shredded chicken

1 cup chopped celery

1 medium Red Delicious apple, NOT peeled

1/2 cup toasted walnut pieces

1/2 cup chopped green onions

iceberg and romaine lettuce

Ingredients for the Waldorf Salad Dressing:

1 cup non-fat mayonnaise

1/2 cup non-fat yogurt

2 tbsp apple juice

1 pinch of nutmeg

 

To make the salad dressing, use a small bowl to mix the mayonnaise, yogurt, apple juice and nutmeg.  Slice the apple and chop it into small pieces, remembering to keep the skin on.  Mix well with a fork or wooden spoon.  In a large bowl, mix shredded chicken, chopped celery, apple pieces, walnuts and green onion.  Spoon the dressing over the chicken mixture, and toss well to coat everything.  Arrange your lettuce pieces on four individual dinner plates or large salad bowls.  Spoon chicken mixture over the lettuce leaves.  Add sliced green grapes as a garnish if you wish, and serve immediately.

This recipe makes 4 servings of 163 calories each.  Each serving includes 20 grams of carbs, 10 grams of protein, 730 grams of sodium, 5 grams of fat and 36 mgs of cholesterol.

Chickpea Salad

Chickpeas are a great way to add protein to a salad and turn it into a meal.  Whether you are a vegetarian or just looking for a great Meatless Monday dish, try using chickpeas in your recipes.  There is lots of room to mix and match fresh vegetables in this chickpea salad recipe; use whatever is available in your grocery store or in season in your area.  Don’t be intimidated by the long list of ingredients; this is a no-bake and no-cook kind of meal, so all your time is spend simply washing, chopping, mixing, and a little measuring will be needed to make the dressing.  For the leafy greens, use romaine lettuce, baby spinach leaves, arugula, mustard greens, radicchio, or pre-packaged Spring Mix or Field Greens which are combinations of all of them. Remember, the darker leafed vegetables contain the most nutrients. Be sure to rinse your chickpeas thoroughly; there can be a lot of salt in the liquid and you want to remove as much of it as possible prior to making the salad.  This chickpea salad dish serves 8, so plan a dinner party around it or take it along to a buffet dinner or a work picnic.  It is low in fat and high in protein.

Ingredients:

12 cups of torn mixed leafy greens

2 cups of grape or cherry tomatoes

1 19 ounce can of chick-peas, rinsed and drained

1 cup fresh sliced mixed mushrooms

1 large cucumber, thinly sliced

1/2 cup thinly sliced red onion

1/2 cup sliced radishes

1/2 cup croutons or 1 cup corn kernels

Ingredients for Dressing:

3 green onions chopped

1 clove of garlic, minced

2 tsp Dijon mustard

3 tbsp low-sodium chicken broth

2 tbsp red-wine vinegar

1 tbsp freshly squeezed lemon juice

2 tbsp extra virgin olive oil

Method:

First you will make the dressing.  Use a small bowl to combine green onions, garlic, and Dijon mustard.  Mix well, then add in chicken broth, vinegar, extra virgin olive oil and lemon juice until everything is well mixed.  Set aside.

Wash and dry leafy greens thoroughly (invest in a salad spinner if you don’t already have one – useful and cheap kitchen item.) Put the torn leaves in a large salad bowl then add tomatoes, chickpeas, mushrooms, red onion and radishes.  Pour the dressing over the salad and toss gently to coat the lettuce and vegetables.  Sprinkle croutons over the top of the salad.  Serve immediately.  Optional garnishes include fresh basil, fresh parsley, almonds, shredded carrots or crumbled feta cheese.

This recipe makes 8 servings. Each serving contains 181 calories, 26 grams of carbs, 8 grams of protein, 6 grams of fat, 62 mgs of sodium and 0 mgs of cholesterol.

 

German Potato Salad

German potato salad is a family favorite.  This potato salad is made with red potatoes, and can be served warm or chilled so it can be served year round. Traditional German-style potato salad recipes can be high in fat if they use a mayonnaise-based or sour cream dressing recipe.  This recipe is a healthier version that uses low-sodium chicken broth for flavor. It is cholesterol free and a perfect make-ahead dish if you are going to a barbecue, company picnic, or reunion. If you are making it ahead, refrigerate the cooked potatoes in dressing for up to 24 hours prior to serving, and add the onions and celery just prior to serving.  Keeping the skin on retains valuable vitamin C and fiber as well as adding color to what can look like a bland dish. This version of the recipe makes 6 servings, but can easily be doubled or tripled for larger gatherings.  German-style potato salad sometimes has bacon bits added, but it does increase the sodium and fat content.

Ingredients:

2 pounds small red skinned potatoes

1/2 cup chopped green onion or chives

1/2 cup chopped celery

1 cup low-sodium chicken broth

3/4 cup cider vinegar

2 tbsp all-purpose flour

1 tbsp extra virgin olive oil

1 tbsp granulated sugar

1/2 tsp salt

1/4 tsp freshly ground black pepper

Method:

Scrub the potatoes, leaving the skin on, and cut into small chunks.  Use a large saucepan over high heat to boil potatoes in water.  Once the boiling point is reached, reduce the heat to medium and cook for about 12 minutes or until the potatoes are cooked but still firm.  DO NOT OVERCOOK!  Meanwhile, use a medium saucepan over medium heat to make the dressing.  Combine chicken broth, vinegar, flour, oil, sugar, salt and pepper and whisk until blended.  Bring this mixture to a boil, and continue whisking the whole time to ensure there are no lumps.  Reduce heat to low and simmer for about 10 minutes.  You should see the dressing begin to thicken.

While the dressing is simmering on low, drain the potatoes into a colander and rinse with cold water, gently. Use a large bowl to combine the potatoes, green onion and celery. Once the dressing has cooled a little, pour it over the potato, onion and celery mixture and toss gently to coat the potatoes.  Serve it immediately if you prefer a warm potato salad, or chill it in the refrigerator for a cold salad.

This recipe makes 6 servings with 143 calories each.  Each serving contains 28 grams of carbs, 3 grams of protein, 600 grams of sodium, 3 grams of fat, and no cholesterol.

Papaya Chicken Salad Recipe

Have you ever been to the Caribbean?  Not only is the weather wonderful and beaches beautiful, the cuisine is absolutely scrumptious.  Tropical climates are conducive to delicious and low-fat meals that make use of the local produce and ingredients.  Fruits and vegetables are often combined with smaller amounts of meat and lightly flavored sauces to make main dishes.  The hot weather means that the recipes are usually quick to prepare, or at least don’t require hours spent in a hot stuffy kitchen.

Papaya is becoming increasingly popular in North America and is found in smoothies, juices, and increasingly in the fruit section of the produce aisle at the supermarket.  This light orange colored soft fruit is high in vitamins A and C, and is soft enough that it can blend easily for desserts, sauces, and even baby food.   The papaya, coupled with high-protein, low-fat chicken breasts  on a bed of romaine lettuce and a light curry-flavored yogurt sauce makes this dish a tropical delight.  Serve with a multi-grain bun for a meal that covers all the major food groups. Chutney can be found in Asian supermarkets or in the foreign food aisle of major supermarkets. Serve with a white wine spritzer, and a light lemon dessert to finish things off.

Ingredients:

4 boneless skinless chicken breasts, cubed

1 can unsweetened pineapple rings, drained (keep the juice)

1 tbsp freshly squeezed lime juice

2 tsp freshly ground black pepper

2 tsp dried thyme

1 large papaya, peeled and sliced

1 small head of romain lettuce, washed and torn into bite sized pieces

Curry Yogurt Dressing Ingredients:

1/2 cup finely chopped yellow onion

2 tsp curry powder

1/4 cup non-fat plain yogurt

2 tbsp non-fat mayonnaise

2 tsp Major Grey’s Mango Chutney

Method:

Use a large saucepan to combine pineapple juice, lime juice, pepper and thyme with chicken pieces over medium heat.  Bring to a boil, stirring occasionally.  Reduce the heat to low and simmer for about 15 minutes, or until chicken is no longer pink inside.  Remove from heat and let the chicken cool in the liquid for about half an hour.

To make the dressing, use a small non-stick skillet or frying pan and saute the onion in extra-virgin olive oil until it is soft and translucent.  Add curry powder and continue cooking, stirring gently.  Cool for about 10 minutes.  Use a small bowl to combine the yogurt, mayonnaise, onion mixture and chutney.  Mix well.  Use four plates, and arrange a handful of lettuce on each plate. Spoon chicken cubes onto each lettuce bed, and top with pineapple and papaya slices.  Spoon dressing onto side or serve in a small dish.

This recipe makes four servings, with 3 grams of fat per serving, 36 grams of carbs, 28 grams of protein, 307 grams of sodium,and 66 mgs of cholesterol. There are 278 calories per serving.

 

 

Pepper Steak Salad with Caper Salad Dressing

This recipe for steak salad makes good use of beef and rice cooked earlier in the week.  Mung bean sprouts and capers add flavor and texture without extra fat.  Mung beans sprouts are commonly used in Asian cooking, and have a crisp, clean taste as well as being high in Vitamins A, B, C, and E, and a good source of iron, calcium, magnesium, and potassium. Capers are the pickled bud of the caper bush, and are most often used in Italian (particularly Sicilian) recipes for a flavor burst and as a garnish.  These tiny buds are about the size of a green pea, and after being pickled in vinegar and/or oil for a few months they begin to exude a sharp mustard-like taste, an excellent option for beef.  This recipe makes four servings.  Add frozen yogurt and fresh berries for a well-rounded family meal that includes all the food groups.

 

Salad Ingredients:

1 cup cooked brown rice

2 cups cooked lean beef

3 cups torn mixed salad greens

3 medium tomatoes cut into wedges

1 green pepper, cut into strips

1/2 cup mung bean sprouts

1 15 ounce can of pineapple chunks

For Caper Dressing:

1/3 cup extra virgin olive oil

1/4 cup capers, drained

1/4 cup tarragon vinegar

1 tbsp dry white wine

1 tsp sugar

1/2 tsp salt

1/2 tsp dry mustard

freshly ground black pepper

Method:

Use a glass jar with an airtight lid to combine all the ingredients for the Caper Dressing.  Place the lid on tightly, shake for thirty seconds.   Slice the cooked beef as thinly as possible and place it in a large glass bowl.  Pour the caper dressing over the beef, cover and chill in the fridge for at least three hours.  Place cooked brown rice in a small mixing bowl and set aside.  Just prior to serving, place the mixed salad greens in a large salad bowl.  drain the marinade from the beef into the small bowl containing the rice.  Mix the rice and marinade together well. Spoon the rice onto the centre of the salad greens.  Top with the beef strips, drained pineapple chunks, tomato wedges, green pepper strips and bean sprouts.

Green Bean Salad

Green beans get a bad rap.  Overcooked, soggy and grey, children everywhere frown at their plates when green beans are on the menu.  Green beans are easy to grow in home vegetable gardens, very economical if you are purchasing them from a grocery store, and they freeze well too.  Instead of cooking the beans, try steaming them instead and serving them in a salad.  Steaming vegetables help them retain most of their vitamins  and allows them to be used in cold dishes once they have cooled. This is a great side dish to barbecued ribs, grilled chicken, or even veggie burgers or hamburgers.  Kids love the crunchy texture and the variety of vegetables are high in vitamin A and C as well as making a pretty dish with the dark and bright colors.

Ingredients:

3 cups green beans, washed and trimmed

1 cup of matchstick cut carrots

1 medium red, green, or orange pepper, finely sliced

1/2 cup of thinly sliced red onion

1/4 cup low-fat Italian salad dressing

1/2 teaspoon of freshly ground black pepper

 

Fill a medium sized pot with water and bring it to a boil.  Add the green beans to the pot and cook for about 4 minutes.  Add carrots and cook for an additional 1 minute.  Remove from heat and drain the vegetables into a colander or strainer.  Rinse under cold water until the beans and carrots are cool to the touch, and dry with a clean dishcloth or paper towels.  In your serving bowl, mix the red or green pepper, onion, salad dressing and black pepper.  Combine well.  Add the steamed green beans and carrots, toss gently to combine the vegetables with the dressing. This recipe serves four.  Each recipe contains 63 calories, 15 grams of carbs, 3 grams of protein, 130 grams of sodium, and 0 grams of fat and cholesterol.  You can substitute yellow string beans for green beans if you prefer

Pasta Salad Recipe with Yogurt Dressing

Pasta salads are excellent take-along dishes that can be prepared ahead of time.  Popular in all seasons, pasta salads are a healthy, filling, and delicious addition to a potluck or buffet-style meal.  By choosing whole grain pasta, and adding lots of crisp vegetables you can add fiber and vitamins A, B, and C.  Mayonnaise has traditionally been used as a creamy dressing for pasta salad recipes, but it can be high in fat and cholesterol.  By using a low-fat homemade yogurt for most of the mayonnaise you can cut your fat content in half. Yogurt dressings are also a much better source of calcium than mayonnaise.  Pasta salads are quick to prepare – plan on spending about half an hour to prepare this creamy Pasta Salad with Yogurt Dressing.

Ingredients:

1 pound of whole wheat rotini (corkscrew) pasta

2 1/4 cups thinly sliced carrots

2 cups small broccoli florets

2 cups red, yellow, orange, or green bell peppers, thinly sliced

1 1/2 cups thinly sliced celery

1 cup finely chopped red onion

Ingredients for Yogurt Dressing:

1 cup plain yogurt

1/2 cup low-fat mayonnaise

1/4 cup chopped fresh parsley OR basil

2 tbsp freshly squeezed lemon juice

2 tsp dried dill

1/4 tsp curry powder (optional)

 

Cook pasta in a large pot of boiling water but DO NOT use salt.  After about 7 minutes, when the pasta is still firm, add carrots and broccoli to the pasta pot.  Let it cook for another 3 minutes, then drain the pot.  Rinse under cold water to stop the cooking immediately, and drain all the water out again.

In a large mixing bowl, measure in the peppers, sliced celery and onion.  Add the pasta mixture and toss gently.

In a separate medium bowl, whisk together the yogurt, mayonnaise, parsley, lemon juice and dill.  Pour half of the dressing over the pasta mixture and toss well.  Cover the salad and chill in the refrigerator for at least 1 hour.  Pour the remaining salad dressing into a glass container and store it separately in the fridge.  Serve the salad with the dressing on the side.  Garnish with freshly ground pepper and freshly grated parmesan or assagio cheese if desired.

To make this a hearty pasta salad recipe, add thinly sliced grilled or cooked chicken.  Serve with whole grain bread and serve fresh fruit and frozen yogurt for dessert.

This recipe makes 6 servings.  There are 415 calories per serving, with 73 grams of carbs, 15 grams of protein 188 mgs of sodium, and 8 grams of fat.

Yogurt Vegetable Dip

Here are three easy and low-fat vegetable yogurt dip recipes.  Dips are a great way to make raw vegetables more attractive to kids and unwilling adults who are used to snacking on chips or other high sodium and high fat snacks.  Yogurt gives a tangy flavor while adding a boost of calcium to your diet and keeping the fat low too.  Prepare these dips the night before you will need them and chill in the refrigerator overnight; this gives the flavors a chance to mellow and blend together.  Use baby carrots, celery sticks, snow peas, red, green and yellow peppers, broccoli, cherry tomatoes and cucumber spears for your vegetable tray.

Lemon Pesto Yogurt Vegetable Dip

1 cup packed fresh basil leaves

1 teaspoon crushed garlic in oil

1 tbsp extra virgin olive oil

4 tsp freshly squeezed lemon juice

1 tsp finely grated lemon rind

3/4 cup organic plain yogurt

fresh cilantro leaves

Use a food processor or blender to combine all ingredients EXCEPT the yogurt.  When everything has been blended well, spoon the pesto out of the blender or food processor into a medium bowl.  Add the yogurt and mix together.  Cover and chill in the fridge.  Prior to serving chop cilantro leaves and add to the top.  This dip can also be served as a spread with Triscuits, Melba toasts, or toasted pita chips.

 

Yogurt Vegetable Dip with Herbs

1/2 cup plain yogurt

1 cup low fat cottage cheese

1 green onion or chives, chopped

1/2 tsp garlic powder

1/2 tsp celery seed

1/4 tsp dry mustard

1/4 tsp Worcestershire sauce

pinch of freshly ground pepper

Tabasco sauce

 

Use a food processor or a blender to cream the cottage cheese and yogurt together until there are no lumps left.  Stir in onions or chives and the seasonings.  Cover and leave in the fridge overnight.  Dry mustard is an excellent ingredient to dips as it adds flavor without fat.  For a different flavor replace the mustard with curry powder.

 

Spinach Dip with Yogurt

1 package (300 grams) frozen chopped spinach

1/2 cup chopped water chestnuts

1/4 cup finely chopped onion

1/4 cup chopped red pepper

1 heaping tablespoon crushed garlic in oil

1 cup low fat plain yogurt

1 cup low fat cottage cheese

2 tbsp fresh basil OR 2 tsp dried basil

1/4 tsp dry mustard

1/4 tsp garlic powder

freshly ground black pepper

A round loaf of rye or pumpernickel bread

 

Thaw and drain the frozen spinach.  Use a large mixing bowl to mix the spinach, water chestnuts, onion, red pepper and garlic.  Blend in the yogurt and cottage, then add the seasonings.  Chill over night or for at least four hours.

Use a large round serving platter to arrange the bread bowl, dip, bread cubes and vegetables.  Prior to serving, cut out a round whole in the top of the loaf of bread. Hollow out the centre of the bread, and cut it into cubes.  Fill the centre of the bread with dip and surround it with the bread cubes and vegetables.

 

 

 

Tuna Salad with Beans

Here is an unusual and filling tuna salad that is chock full of low-fat protein, vitamin C and beta-carotene.  Unlike many tuna salad recipes, this one does not contain mayonnaise, which keeps the fat content down. Tuna is the most popular canned seafood in North America, and an inexpensive source of protein.  With a long shelf life, tuna is a great product to buy in bulk when it goes on sale.  Be sure to choose tuna that is packaged in water rather than oil to keep the fat content low.

2/3 cup extra virgin olive oil

4 tbsp white wine vinegar

1/4 tsp freshly ground pepper

2 cloves of garlic, minced

1 cup water

3 cups green beans

2 16 ounce cans of white kidney beans, drained

1/2 cup thinly sliced red onion

1 13 ounce or 2 6 1/2 ounce cans of water-packed tuna

romaine lettuce

2 hard boiled eggs, cut in wedges

12 cherry or grape tomatoes

2 green peppers, sliced into 12 rings

sliced black olives

asagio cheese shavings

 

To make the dressing:  Use a jar with a tight fitting lid.  Combine extra virgin olive oil, vinegar, mustard, pepper and garlic in the jar,  put the cover on and shake well to mix.  Set aside.  In a medium sized pot, heat water to a boil and cook the green beans for 8 minutes or until just tender.  Drain the green beans and place them in a bowl.  Add white beans and sliced onions.  Pour half the dressing over the bean mixture, mix with a spoon, cover and chill in the refrigerator for an hour.  Wash and dry the romaine lettuce leaves, tearing into large pieces.  Line 6 large salad bowls with the romaine lettuce.  Remove the bean mixture from the fridge and stir in the tuna (flake it with a fork first if necessary).  Divide the tuna and bean mixture evenly between the bowls.  Garnish with an egg wedge or two, the grape tomatoes, green pepper rings, black olives and asagio cheese.  Drizzle with the remaining dressing.  Enjoy!

Greek Salad Recipe

Here are two great versions of my favorite Greek salad recipes.  With the addition of pasta or chicken Greek salad easily transforms from a side salad to a full summer salad meal.  Enjoy!

Greek Pasta Salad

2 cups cooked whole wheat fusilli

2 cups diced tomatoes

2 cups diced cucumbers

1 cup cubed feta cheese

1/2 cup thinly sliced red onions

1/4 cup sliced black olives

2 tbsp white wine vinegar

2 tbsp extra virgin olive oil

1/2 tsp minced garlic in oil

1/2 tsp dried basil or 1 tbsp fresh basil

1/2 tsp dried oregano or 1 tbsp fresh oregano

Freshly ground pepper to taste

 

Boil pasta in a large pot until it is firm yet tender (al dente).  Drain and rinse with cold water to stop the cooking. Set aside.  Use a large bowl to combine tomatoes, cucumber, cheese, onions and olives.  Set aside.  Use a small bowl and measure in vinegar, oil, garlic, basil, oregano and pepper.  Whisk it together.  Check the pasta – if it has cooled to room temperature pour it into the tomato mixture, and add the liquid.  Toss the salad gently to mix, cover and chill in the refrigerator for at least two hours.  Serve with cold grilled chicken and follow up with fruit and yogurt for a healthy nutritious meal.  This recipe makes four servings with 177 calories per serving, and 2 grams of dietary fiber, 9 grams of carbs, 14 grams of fat and 6 grams of protein.

 

Easy Greek Salad Recipe

1 head of romaine lettuce, washed and torn in bite sized pieces

2 cups diced cucumber

2 medium tomatoes, seeded and diced

1 green pepper, diced

2 green onions, chopped

10 black olives

1 cup feta cheese, crumbled

 

2 tbsp extra virgin olive oil

1 tsp minced garlic in oil

2 tbsp red wine vinegar

1/2 tsp fresh chopped parsley

freshly ground pepper

pinch of oregano

In a large bowl, combine lettuce, cucumber, pepper, onions, and tomatoes.  Add crumbled feta cheese and olives. In a separate small bowl, mix remaining ingredients for the dressing – all except the pepper and oregano.  Pour the dressing over the salad and toss gently.  Sprinkle with ground pepper and oregano to taste just prior to serving.  To make this a full meal, serve it with sliced cold grilled chicken and lightly toasted pitas brushed with garlic.  This makes a great Monday meal to use up leftover chicken from a weekend barbecue.  Serve fresh fruit with a light yogurt sauce for dessert.  This recipe makes four hearty servings.

 

 

 

 

Hawaiian Macaroni Salad

Here is a family-sized and kid-friendly salad recipe that incorporates pasta, fruit, and yogurt.  It tastes best when made the day before and refrigerated, but keep the salad dressing separate and toss it together just before serving.  As with many of my salad recipes, substitutions and variations abound – try different fruits to see what your family likes best. Just remember that you should have at least four full cups of fruit in total.

1 1/2 cups whole grain fusilli or other short pasta

1 14 ounce (398 ml) can of pineapple tidbits, drained

1 10 ounce (284 ml) can of mandarin orange segments, drained

1 cup of washed, halved and seeded red or green grapes

1/2 cup diced red apples (do NOT peel them)

1/2 cup low-fat Greek yogurt (thick, creamy yogurt is best)

1 tsp curry powder (optional)

2 tbsp frozen orange juice concentrate that has been thawed

1 banana, sliced

Cook pasta in a large pot of boiling salted water until it is al dente, or firm.  Drain and rinse under cold water to stop the cooking, and drain once again.  Place the cooked pasta in a large bowl.  Add the drained pineapple, oranges, grapes and apples.  In a separate small bowl, stir together the yogurt and orange juice concentrate.  If you are serving the salad within the next five hours, pour the dressing over the pasta mixture, toss gently and stir.  Add the banana as garnish just before serving.  This recipe makes 6 cups of salad.  If you don’t have Greek yogurt,you can make a thicker yogurt by simply placing 1 cup of regular yogurt in a paper-towel lined (or use a coffee filter)  strainer or sieve.  Place the sieve in a bowl, cover the whole thing in saran wrap and put it in the fridge overnight.  When you check it in the morning there should be liquid in the bowl, leaving thick yogurt (it will be a cottage-cheese like consistency)in the sieve.

This Hawaiian Macaroni Salad is a good recipe for a summer buffet or barbecue.  It goes well with cold grilled chicken, ham, or kabobs.

 

Simple Salad Dressing Recipes

Making salad dressings at home is an easy way to save money and eat healthier.  Here are some simple salad dressing recipes to get you started.  Using as few as four ingredients, you will learn how to make salad dressing in no time, and impress your friends and family at the next get-together.  Keep (or make) a few different flavored vinegars on hand as they can be used either on their own or with a few extra ingredients to add a unique flavor to something as simple as a mixed green salad.

Salad Dressing Recipes: Raspberry Basil Vinaigrette Recipe

1/2 cup water

2 tbsp raspberry vinegar*

1 small clove garlic, crushedsalad dressing recipes

1 tsp cornstarch

1 tsp extra virgin olive oil

1 tsp chopped fresh basil (or 1/2 tsp dried basil)

1/2 tsp poppy seeds

1/4 tsp grated lemon or orange zest

pinch of salt

Use a small saucepan to cook water, vinegar, garlic and cornstarch for about 2 minutes or until thickened.  Set aside to cool.  In a small bowl, combine oil, basil, poppy seeds, lemon zest and salt.  Add the vinegar mixture in, stir well, cover and chill in the refrigerator for one hour or longer. This recipe makes about 1/2 cup of dressing.

How to Make Raspberry Vinegar:

Add 1 cup of fresh or frozen raspberries to 2 cups white wine vinegar or rice vinegar.  Cover and let stand at room temperature for four days.  Strain off the raspberries and bottle in a pretty glass bottle.  This makes an excellent hostess gift during the summer as well.

Easy Salad Dressing Recipes: Yogurt with Grapefruit

1/4 cup low-fat plain yogurt

2 tbsp grapefruit juice

1 tsp sesame oil

1/4 tsp of salt

1/4 tsp freshly ground black pepper

Use a blender to combine yogurt, grapefruit juice, oil and seasonings.  Blend on low for about thirty seconds.  Serve immediately over mixed greens such as arugula, Belgian endive, Boston lettuce, mustard greens, or baby spinach.  Experiment by adding fresh herbs such as basil, oregano or parsley. This recipe makes about 1/3 cup of dressing.

 

Easy Salad Dressing Recipes: Blue Cheese Salad Dressing with Yogurt

Another super easy salad dressing recipe that can be whipped up in a few minutes.

1/2 cup low-fat plain yogurt

1 cup low-fat crumbled blue cheese

1 tbsp 2 percent milk

1 clov garlic, crushed

Use a blender or food processor to blend yogurt, blue cheese, milk and garlic.  Place in a glass bottle, cover and refrigerate immediately.  Use within 48 hours.  This dressing also makes an excellent yogurt dip for vegetables.  it makes 3/4 cup of dressing.

 

 

 

Shrimp Salad Recipe

Shrimp is an excellent addition to your summer salad recipes.  This versatile crustacean is the most commonly eaten seafood in the United States, coming in a close second to canned tuna – also great in salads.  Shrimps may be small, but they pack a powerful nutritional punch with high quality protein, selenium, vitamins B6 and D.  Just one four ounce serving of shrimp provides almost 50 percent of your daily requirement of protein.  An excellent low-fat source of protein and a good alternative to higher fat meats, shrimp is high in cholesterol, so if you are on a low-cholesterol diet use caution. Recent studies in Greece and Italy have shown that diets that include fish at least three times a week help reduce the chance of heart disease and stroke as well as helping with high blood pressure.  By adding a tuna sandwich to your lunch, having a salad with tuna, salmon or shrimp, and one dinner entree each week that has a seafood serving you can enjoy delicious and healthy recipes while doing your body good.

Ingredients:

3/4 cup of low-fat mayonnaise

1/4 cup freshly squeezed lemon juice

1 tbsp organic horseradish

1/4 to 1/2 tsp garlic salt

1 lb small cooked shrimp, peeled and deveined

4 ounces fresh snow peas in the pod

1 cup sliced fresh mushrooms

1 cup celery, sliced diagonally

1 cup fresh bean sprouts, washed and dried

1/4 cup green onions or chives, sliced

1 tomato, diced, or 1 cup cherry tomatoes

2 cups cooked whole wheat macaroni noodles

6 cups mixed salad greens: romain lettuce, arugula, watercress, mustard greens, baby spinach

Method:

Combine the first four ingredients in a medium bowl.  Add the remaining ingredients and mix well.  Cover and chill in the refrigerator for four to twelve hours.  Just prior to serving, arrange six plates with mixed greens on the plate.  Spoon the shrimp mixture onto the plates.  Serve with whole grain bread or buns, and have fresh fruit and yogurt for dessert for a well-balanced meal.

Chicken Mango Salad with Cilantro Yogurt Dressing

Mango is the perfect foil for hot or spicy meats.  Its cool sweetness helps cut the pungency and adds interest to the palate and the plate.  As mangoes are becoming increasingly available at neighborhood grocers and supermarkets, North Americans are looking for easy ways to use it in their meal planning and cooking.  Raw mango is a delicious snack, and can be eaten by the slice, cubed for fruit salads, or pureed for use in smoothies. This recipe combines mango with dark leafy greens and poached chicken for a mouth-watering main meal. Prepare it for your next romantic dinner – it serves two.  It is a great way to use up leftover chicken that has been cooked earlier in the week – I always cook more than I will need so that I can use the leftovers in a soup or salad. If company is coming, simply double or triple the recipe so your guests can enjoy it too!

Ingredients:

1 cooked chicken breast, shredded with two forks

1 ripe mango

4 cups of mixed field greens, baby greens or mustard greens

1 stalk of celery, chopped

1/4 cup of whole or chopped walnuts

For Dressing:

1 tsp extra virgin olive oil

1 tsp red wine vinegar

2 tbsp horseradish mustard (1 1/2 tbsp dijon mustard with 1 tsp horseradish)

2 tbsp organic or homemade yogurt

fresh cilantro leaves, chopped

Method: For the Mango – How to Peel a Mango: Wash the mango, and hold it on its side.  Use a sharp knife to slice lengthwise about 1/3 of the way into the flesh, just avoiding the large pit.  Turn the mango over and do the same thing on the other side.  Then use the knife to make a criss-cross pattern across the skin without cutting through the flesh. Begin to pull on the skin – you will see a lot of diamond shapes starting to pop out – cut them off close to the peel and voila, you now have mango cubes to work with!

Once your mango is chopped, use a medium bowl and a wire whisk to combine all the dressing ingredients.  Wash and dry your salad greens and divide them between two large dinner plates.  Sprinkle chopped celery pieces over the mixed greens. Place the shredded chicken, walnuts, andmango cubes on each plate, and drizzle with dressing.  Serve with extra dressing in a small pitcher on the table. NOTE: pecans can be substituted in for the walnuts. The cilantro and mango make an excellent flavor combination.

 

Mexican Salad

Here is a great way to boost your protein intake without upping the fat content.  By using ground turkey instead of ground beef the fat is reduced, and using whole-wheat tortillas adds fiber.

Ingredients:

4 whole-wheat tortillas

1 generous tbsp of extra virgin olive oil

1 medium onion, chopped

2 cloves of garlic, minced, or 2 tsp diced garlic in oi

1/2 pound or 250 grams of extra lean ground turkey

1 tbsp chili powder

1 tsp cumin

1/2 tsp oregano

1/4 cup tomato paste

1 cup water

2 tbsp ketchup

1 tsp Worcestershire sauce

19 ounce can of black beans, drained and rinsed

1 large head of romaine lettuce

1 red pepper, diced

Method:

Set your oven to 400 degrees Fahrenheit. Cut the tortillas into quarters and bake in the oven on a cookie sheet for about 5 minutes or until crisp. Leave them to cool on the cookie sheet while you finish making the salad.  In a large frying pan, heat the extra virgin olive oil over medium-high heat.  Cook the chopped onion until it is translucent, about 5 minutes.  Add the garlic and keep stirring for another minute, then add the ground turkey and keep stirring, breaking up the turkey while it browns.  Once it has browned, add your seasonings – chili powder, cumin and oregano.  Mix it all in well.  Pour in the tomato paste, water, ketchup and Worcestershire sauce, stirring well after each addition.  Add the black beans and reduce the heat to medium.  The beans need to be warmed, so stir occasionally for the next 3 to 5 minutes until the mixture is heated through.  While this is warming, wash and chop the romaine lettuce into bite-sized pieces.  Portion the lettuce out evenly between four dinner plates.  Add one quarter of the bean mixture to each plate, on top of the lettuce, and add the chopped red pepper to the top. Add a dollop of low-fat sour cream if desired, or a slice of lime or avocado.   Serve with a glass of milk and the baked tortillas for a balanced meal that your family will love.

This recipe serves four.  Each serving contains 369 calories, 22 grams of protein, 11 grams of fat, 12 grams of fiber and 49 grams of carbs.

Grape Salad Recipe

Grapes are wonderful fruits either on their own, with wine and cheese,  incorporated into a fruit salad dessert, or tossed in a chicken salad.  Here is a grape salad recipe that is perfect for hot summer days, either as a quiet meal for family or served at a weekend barbeque. The combination of cantaloupe, green grapes, blueberries and pineapple is absolutely delicious and also makes a nice breakfast fruit salad all on its own.

Chicken Grape Salad Recipe

Ingredients – Salad

3 1/2 cups cooked chicken, cut into cubes

torn lettuce leaves – use a mixture of romaine, mustard greens, and arugula

3/4 cup of diced pineapple

1 small cantaloupe made into melon balls

1 1/4 cups strawberries, rinsed and sliced

1 cup green grapes

1/2 cup blueberries

2 tbsp pecans

Ingredients – Dressing

1/4 cup vinegar

3 tbsp organic liquid honey

2 tbsp lime juice

1 tsp poppy seeds

1/4 tsp dry mustard

1/2 cup extra virgin olive oil

 

Method

Set the chicken cubes in a large bowl.  In a separate medium sized bowl, use a wire whisk to combine the vinegar, honey, lime juice, poppy seeds and dry mustard.  Gradually pour in a thin stream of olive oil while whisking.  Once the dressing is mixed, pour 1/3 of the dressing into a small glass container.  With the remaining dressing, pour it over the chicken cubes, gently mixing it in so that the chicken is completely covered.  Cover the bowl of chicken with saran wrap and chill in the refrigerator for about one hour.  When you are ready to serve,  use six large plates and arrange lettuce leaves as a base on your plates.  Set the cantaloupe melon balls in a ring on each plate, with the diced pineapple forming  an inner ring.  Use a spoon to place a mound of chicken cubes in the center.  Use a separate medium sized bowl for the strawberries, green grapes and blueberries.  Pour the dressing in the glass container over the fruit and toss gently.  Place several spoons of the berry mixture over the chicken and other fruit on each plate. Garnish with pecans.

This recipe makes six servings with 426 calories each.  There are 2 grams of dietary fiber, 7 grams of fat, 31 grams of carbs and 24 grams of protein in each serving.  This dish makes a lovely summer main course, and can be served with a chilled summer soup and whole grain bread.  For dessert serve a light pumpkin custard and your food groups will be covered!

 

Arugula Salad Recipe

Arugula is a pungent leafy green that is a zesty addition to any salad.  While it can be used alone, it is best suited to being part of a selection of mixed greens including watercress and radicchio.  Try this salad as a side dish to grilled chicken or your favorite barbecued sirloin steak recipe.

Ingredients

4 cups mixed greens including arugula

1/2 cup thinly sliced red onion

1/2 cup alfalfa sprouts

Salad Dressing Recipe

1/4 cup organic orange juice

1 tbsp freshly squeezed lemon juice

1 tbsp chopped fresh mint

1 tsp granulated sugar

1/2 tsp grated orange zest

1/4 tsp grated lemon zest

1 cup sliced fresh strawberries

Method

Combine the arugula greens mix, red onions and alfalfa sprouts in your salad serving bowl.  Cover with saran wrap and chill in the refrigerator.  To make the salad dressing, use a separate small bowl and pour in the orange and lemon juices.  Add the chopped mint, sugar and the orange and lemon zest.  In (yet another) bowl, place sliced strawberries.  Pour the citrus juice mixture over the strawberries, cover and refrigerate until ready to serve.  Just prior to serving, pour the strawberry mixture over the arugula mix and toss gently.  This recipe makes 6 servings of side salad with just 23 calories per serving.  There is 1 gram of fiber, 5 grams of carbs and 1 gram of protein.  Strawberries and dark leafy green (or purple) vegetables such as arugula combine to be an excellent source of folic acid and vitamin C.

Substitutions: This recipe is a great opportunity to try new things.  Try mandarin oranges (drain them first) or pears for some or all of the strawberries.  If you aren’t a fan of alfalfa sprouts, check out the produce section of your favorite supermarket for new varieties of sprouts.  Radish and mustard sprouts are becoming increasingly available and provide a unique and punchy flavor to your salads. Add crumbled feta or blue cheese to make this salad a little more robust, and garnish with pine nuts or toasted pumpkin seeds.   Be sure to rinse all vegetables including sprouts carefully before using them in your salads.

More Yogurt Dressings

Yogurt dressings are a popular way to reduce the fat-content of your salads without giving up great taste.   Two traditional favorite salads for potlucks, picnics, and other gatherings are potato salad and spinach salad.  With a few substitutions including yogurt dressing instead of sour cream we can create mouth-watering salads that our guests will love. Don’t be surprised if you get more than one request for your recipe!

Potato Salad With Yogurt Dressing Recipe

Ingredients

3 lbs of small red new potatoes, quartered

1 tbsp dried rosemary or 1 sprig of fresh rosemary

1/4 cup white wine vinegar

1 tbsp granulated sugar

1/2 tsp table salt

1/4 tsp celery seed

1/4 tsp freshly ground pepper

6 green onions, chopped

2 tbsp chopped fresh dill (or 1 tsp dried dill)

3/4 cup homemade plain yogurt or organic yogurt

1 tsp Dijon mustard

4 hard-boiled eggs

Method

Use a large saucepan to gently boil potatoes with rosemary in water for about 15 minutes or until tender but still firm to the touch.  Drain and place in a large bowl.   Use a glass measuring cup to mix vinegar, salt, sugar, celery seed and pepper and microwave on high for about 45 seconds or until hot but not boiling. Pour over the potatoes in the bowl.  Stir gently, the potatoes will soak up much of the vinegar.  Blend in the onions and dill gently.  Mix the yogurt and mustard together and fold into the potatoes.  Cover and chill in the fridge until ready to serve (no longer than 24 hours.) Garnish with quartered hard boiled eggs.

This recipe makes 8 cups of yogurt potato salad. Each serving has 3 grams of dietary fiber, 4 grams of fat, 8 grams of protein and 34 grams of carbs.

 

Spinach Salad with Garlic Yogurt Dressing

Ingredients

1 slice homemade whole wheat bread

10 cups washed and dried spinach leaves

1 1/2 cups sliced fresh mushrooms, any kind

1/2 cup grape tomatoes or mandarin oranges

1/4 cup alfalfa sprouts

2 tbsp grated Parmesan cheese

1/2 cup low-fat plain homemade yogurt

1/4 cup chopped fresh parsley

2 tbsp light organic mayonnaise

1 large clove garlic, minced, or  1 tbsp garlic chopped in oil

pinch of salt and freshly ground pepper

Method:

Preheat your oven to 350 degrees F. Use a sharp knife to cut the bread into cubes -these will be croutons for your salad.  Place them on a cookie sheet and toast them for about 5 minute or until they are crisp.  If you prefer, use a frying pan or skillet. Heat 2 tbsp extra virgin olive oil over medium-high heat, then add the bread cubes.  Sautee them until they are browned.

Use a large salad bowl and tear the spinach leaves into bite sized pieces.  Add croutons, mushrooms, alfalfa sprouts and Parmesan cheese, and mix  Mix gently.  In a separate small bowl, make your garlic yogurt dressing. Mix garlic, yogurt, parsley, mayonnaise, and salt and pepper to taste.  Pour the yogurt dressing over salad and toss. Delicious!

This recipe makes 6 side salads.  Each serving has 74 calories, 3 grams of dietary fiber, 3 grams of fat, 9 grams of carbs, and 5 grams of protein.

Yogurt Salad Dressings

In the hot days of summer, no one wants to spend hours in the kitchen over a hot stove, especially if you have spent the day in a stuffy office or dealing with small children made whiny by the heat.  Keep things cool for dinner by preparing a salad. We all think that salad is generally good for you – all those leafy dark green leaves and fresh vegetables are full of nutrition, right? Absolutely.  The problem is that many of the commercially prepared salad dressings have more than their fair share of fat.  Save money and keep your fat content low by making a delicious yogurt salad dressing.  With just a few simple ingredients and a blender you will be able to create a fabulous dressing that will rival any of the store-bought products.  Yogurt salad dressing recipes are very versatile -don’t be afraid to try them as dips or spreads over grilled chicken or pork.

Herbed Citrus Yogurt Vinaigrette

1/4 cup low-fat homemade yogurt or organic yogurt

2 tbsp fresh grapefruit juice (orange juice is also good)

1 tsp sesame oil

1/4 tsp salt

1/4 tsp freshly squeezed black pepper

2 tbsp chopped fresh basil

Use a blender to combine all ingredients.  Do not over-blend.  Serve immediately over mixed dark greens such as watercress, romaine lettuce,  endive, and radicchio. Add mandarin orange slices and slivered almonds. This recipe makes about 1/3 cup of dressing.

 

Blue Cheese Yogurt Salad Dressing Recipe

1/2 cup homemade low-fat yogurt or organic yogurt

1 cup crumbled blue cheese

1 tbsp 2% or skim milk

1 clove garlic, crushed, or 1 tsp chopped garlic in oil

Use a blender or food processor to blend yogurt, blue cheese, milk and garlic until there are no lumps left.  Refrigerate immediately and keep chilled until ready to serve.  Use this dressing on a tossed salad with boston or iceberg lettuce, cucumbers, tomatoes and baby carrots.  It can also be used as a yogurt dip for vegetables, and as an alternative dressing for fresh fruit.  This recipe makes about 3/4 cups of dressing.

Orange Walnut Salad with  Yogurt Dressing

1/2 cup raisins

1/3 cup chopped walnuts

1/4 cup low fat peach yogurt (you can use plain yogurt if you prefer, or any flavor you like really, but the peach is really good)

1 tsp freshly squeezed lemon juice

1 tsp white sugar

1/4 tsp table salt

mixed leafy greens – 4 to 6 handfuls at least

1 1/2 cups shredded or grated carrot

1/2 cup peeled and seeded oranges

Use a large bowl to mix shredded carrots and orange pieces. In a separate small bowl, cover raisins with boiling water and let them sit for about five minutes to plump up and soften.  Then drain off the water and add them to the orange mixture.  Add walnuts, yogurt, lemon juice, sugar and salt.  Combine gently.  Place a handful of leafy greens on each plate (this recipe makes enough for four to six side servings) and spoon onto the lettuce leaves.  Garnish with a few more walnuts. Yum!

 

Warm Thai Chicken Salad Recipe

This Thai Chicken Salad Recipe is perfect for entertaining on a hot summer weeknight.  Marinate the chicken in yogurt sauce, make the dressing and cook the potatoes the night before your dinner.  All you’ll have left to do is simply grill the chicken and prepare the plates.  Add a glass of wine or beer and some fruit and yogurt for dessert for a perfect summer evening.

Thai Chicken Salad Recipe Marinade:thai chicken salad recipe

1 cup organic or homemade yogurt

1/4 cup organic milk

1 tbsp chopped fresh cilantro

1 tsp curry powder

1 tsp ground ginger

1 tsp freshly squeezed lemon juice

freshly ground pepper

Ingredients for Thai Chicken Salad Recipe

6 boneless skinless chicken breasts (about 1 1/2 pounds)

6 medium red-skinned potatoes that have been cooked and quartered

6 cups leafy green mixed salad greens

Thai Chicken Salad Recipe: The Dressing

1/3 cup organic or homemade low-sodium chicken broth

1/4 cup organic peanut butter

1/4 cup sliced green onions

3 tbsp rice vineger

2 tbsp sesame oil

2 tbsp grated ginger

1 tbsp sherry

1 tbsp soy sauce

1 tbsp granulated sugar

1 clove garlic, minced, or 1 tsp chopped garlic in oil

1/4 tsp table salt

Red onion rings

green onions, sliced

cherry tomatoes, halved

Method:

Use a shallow glass dish to mix the ingredients for the marinade.  Place the chicken pieces in the marinade, spooning some over each piece.  Cover with saran wrap and place in the refrigerator for at least 8 hours, preferably overnight.

To make the dressing, use a blender or food processor and place all ingredients into the container.  Puree until smooth.  Pour into a glass container, cover and refrigerate.  This will keep well for about 24 hours.

Remove the chicken from the fridge and discard the marinade.  Grill each piece (or broil it) until it is no longer pink inside.  Add the cooked quartered potatoes for the last 8 minutes or so of barbecuing.  Remove the chicken from the grill and slice it diagonally into thin strips.  Place one generous handful of mixed greens on 6 large dinner plates. Arrange the chicken slices and potato quarters on each bed of greens. Place two to three red onion rings on each plate, and sprinkle green onions over top. Garnish with several cherry tomato halves. Drizzle with peanut dressing and serve.  Your guests will be impressed!

This Thai Chicken Salad Recipe serves six.  There are 400 calories per serving, 4 grams of dietary fiber and 42 grams of carbs.  The peanut butter and chicken provide a whopping 35 grams of protein, and there are 11 grams of fat.  Choose low-fat yogurt to reduce the fat content.

 

 

Yogurt Dips

Using yogurt in dips and sauces is a great way to reduce the fat in recipes that are traditionally made with sour cream.  Be sure to choose low-fat plain yogurt, or make your own at home.  Yogurt dips are also a great flavor addition to grilled chicken, fish, or pork – try one one of these recipes the next time you are planning a barbecue.  If your dinner menu includes a spicier main dish such as a curry or Mexican style entree, accompany it with the cool and creamy Greek Cucumber Yogurt Salad.

Greek Yogurt Dip (Tzatziki)

Ingredients:

1 1/2 cups low-fat plain yogurt

1/2 cup grated English cucumber

1/2 cup feta cheese

1 large clove garlic, minced, or 1 tbsp chopped garlic in oil

2 tbsp freshly squeezed lemon juice

Combine all ingredients in a small bowl. Chill for 1 1/2 hours. Use  with grilled chicken or pork.

 

Greek Yogurt Sauce for Fish or Chicken

Ingredients:

1/4 cup low-fat plain yogurt

1/4 cup light sour cream

1/2 cup finely chopped cucumber

1 tbsp chopped chives or green onion

Freshly ground black pepper

 

Method:  Use a small bowl to combine all ingredients. Use a spoon to spread over fish fillets or chicken breasts prior to broiling, barbequing or microwaving.

 

Yogurt Cheese

Yogurt Cheese is easy to make from store-bought or homemade yogurt, and is a good low-fat alternative to the cream cheese called for in dips, salad dressings, or sandwich spreads.  To make yogurt cheese, use 2 cups of a low-fat plain yogurt that is NOT made with gelatin. Your best bet is to find an unstirred Balkan-style yogurt or to use homemade yogurt.  Use two layers of thick paper towel to line a sieve placed in a bowl, and  pour yogurt into sieve.  Cover the whole thing with saran wrap and chill for about two hours.  Pour out the liquid that has drained into the bowel, and keep the yogurt cheese left in the sieve in an airtight container for up to one week.

 

Honey Mustard Yogurt Dip

Ingredients:

1 cup yogurt cheese

2 tbsp liquid organic honey

2 tbsp Dijon mustard

3 green onions or chives, chopped

1 tbsp chopped fresh parsley

2 tsp freshly squeezed lemon juice

Method: Use a blender or food processor to combine all ingredients until there are no lumps.  Chill for an hour prior to serving.  This dip can be served with raw vegetables such as baby carrots, cucumber slices, broccoli spears, and red and green peppers.  It also makes a delicious yogurt salad dressing for dark leafy green salads, and as a good spread for whole wheat bread sandwiches with cold cuts.

Greek Cucumber Yogurt Salad

Ingredients:

1 large thinly sliced English cucumber, not peeled

1/2 tsp salt

1/2 cup yogurt cheese

1/2 tsp lemon juice

1/4 tsp minced garlic

1/4 tsp ground ginger

Method:

Fill a large colander with thin slices of cucumber and sprinkle with salt. Let the cucumber stand for 10 to 15 minutes to drain.  Rinse well with cold water, pat dry and place in bowl.  Use a second bowl to blend yogurt cheese, lemon juice, garlic and ginger.  Pour this mixture over the cucumber and toss carefully. Chill in the fridge for about an hour and a half before serving.