Healthy Cook

Summer Salads

by Kate Sherwood, June 2010

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Eat more salad. That’s easy for us to say. But what do you put on the table every night? Here’s Monday, Tuesday, Wednesday, and Thursday.

White Bean Salad

It looks too easy to be so good. If you use jarred roasted peppers, blot them with a paper towel before chopping.

15 oz. can no-salt-added white beans, drained and rinsed
1
roasted red peppers, chopped
2
extra-virgin olive oil
¼ cup
red wine vinegar
1 Tbs.
kosher salt
½ tsp.
Freshly ground black pepper
 
mixed salad greens
8 cups

Toss the beans and red peppers with the oil and vinegar. Season with up to ½ tsp. salt and pepper to taste. Put the greens in a large serving bowl or on a platter and top with the bean mixture. Serves 4.

PER SERVING (2½ cups)

  • Calories: 240
  • Total Fat: 15 g
  • Sat Fat: 2 g
  • Protein: 6 g
  • Sodium: 280 mg
  • Cholesterol: 0 mg
  • Carbohydrates: 20 g
  • Fiber: 6 g

Sesame Shrimp Salad

Crunchy sesame-coated shrimp on a crisp, tasty salad make this the perfect summer meal.

unsweetened applesauce
¼ cup
rice wine or cider vinegar
1 Tbs.
toasted sesame oil
1 tsp.
canola oil, divided
3 Tbs.
lower-sodium soy sauce
1 Tbs.
sesame seeds
2 Tbs.
shrimp, peeled and deveined
1 lb.
salad greens
8 cups
edamame, thawed from frozen
1½ cups
carrot, shredded or thingly sliced
1
scallions, thinly sliced
4

Make the dressing: In a large bowl, whisk together the applesauce, vinegar, sesame oil, 2 Tbs. of the canola oil, and the soy sauce.

Heat the remaining 1 Tbs. of canola oil in a large, non-stick pan over medium heat. Put the sesame seeds on a plate and press the shrimp into them. Sauté the shrimp until the seeds are lightly browned and the shrimp is cooked through, 3-5 minutes. Remove the shrimp to a plate. Allow the oil and any seeds in the pan to cool, then whisk them into the dressing.

Toss the salad greens, edamame, carrot, and scallions in the dressing. Divide the salad onto four plates and top with the shrimp. Serves 4.

PER SERVING (3 cups)

  • Calories: 340
  • Total Fat: 19 g
  • Sat Fat: 2 g
  • Protein: 31 g
  • Sodium: 370 mg
  • Cholesterol: 170 mg
  • Carbohydrates: 13 g
  • Fiber: 6 g

Herbed Chicken Salad

You can use leftover grilled or roasted chicken, or try crab or shrimp instead. If you use jarred roasted peppers, blot them with a paper towel before chopping.

flat-leaf parsley leaves
¼ cup
basil leaves
¼ cup
fresh dill sprigs
½ cup
oil-packed anchovies, drained
2
small garlic clove
1
mayonnaise
1/3 cup
low-fat sour cream
1/3 cup
lemon juice
2 Tbs.
Freshly ground black pepper
 
cooked chicken, shredded
1 lb.
roasted red peppers, chopped
2
inner celery ribs with leaves, thinly sliced
3
mixed salad greens
8 cups
tomatoes, chopped
½ lb.

Herbed Chicken Salad

Make the herbed mayonnaise: In a food processor, pulse the herbs, anchovies, and garlic until coarsely chopped. Add the mayonnaise, sour cream, and lemon juice and process until smooth. Season to taste with the pepper.

In a large bowl, toss the herbed mayonnaise with the chicken, peppers, and celery. Serve on the salad greens and garnish with the tomatoes. Serves 4.

PER SERVING (3 ½ cups)

  • Calories: 380
  • Total Fat: 21 g
  • Sat Fat: 3.5 g
  • Protein: 36 g
  • Sodium: 420 mg
  • Cholesterol: 110 mg
  • Carbohydrates: 11 g
  • Fiber: 4 g

Spicy Black Bean Salad

It’s fabulous solo, but also makes a great side dish for grilled chicken, salmon, or shrimp.

jalapeño pepper, seeds removed
1
cilantro
1 cup
orange juice
¼ cup
lime juice
1 Tbs.
low-fat sour cream
¼ cup.
15 oz. can no-salt-added black beans, drained and rinsed
1
red onion, diced
¼
yellow pepper, diced
1
avocados, diced
cherry tomatoes, diced
1 cup
kosher salt
½ tsp.

Make the dressing: In a food processor, combine the jalapeño, cilantro, orange and lime juices, and sour cream. In a large bowl, toss the dressing with the beans, onion, pepper, avocado, and tomato. Season with up to ½ tsp. salt. Serves 4.

PER SERVING (2 cups)

  • Calories: 250
  • Total Fat: 12 g
  • Sat Fat: 2 g
  • Protein: 9 g
  • Sodium: 280 mg
  • Cholesterol: 5 mg
  • Carbohydrates: 30 g
  • Fiber: 12 g

CSPI TV

Watch Kate prepare healthy and delicious dishes at youtube.com/cspitv or nutritionaction.org/healthycook.

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