Tip

Super Supper Salads Make Dinner a Breeze

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Nothing’s easier than salad for dinner. Just whisk, chop, simmer or sauté a bit, toss, and eat. And your meal is on the table in half an hour, max.

All recipes in this post developed by Kate Sherwood, The Healthy Cook.


Sesame Tofu & Greens Salad (pictured above)

Time: 20 minutes

  • 1 bunch kale, ribs removed
  • ½ lb. baby spinach
  • 1 14 oz. package extra-firm tofu, drained and blotted dry
  • 2 Tbs. sesame seeds
  • 2 tsp. peanut oil
  • 1 bunch scallions, sliced
  • 1½ Tbs. tahini
  • 1½ Tbs. reduced-sodium soy sauce
  • 1 Tbs. lemon juice
  • 1 tsp. toasted sesame oil
  • 1 clove garlic, finely minced
  • 1 tsp. honey
  1. Stir the kale into a large pot of boiling water. Cook until just tender, 1-2 minutes. Stir in the spinach and remove from the heat. Drain and run under cold water to cool. Squeeze well, then chop.
  2. Cut the tofu into 10 slabs. Pat the sesame seeds into the tofu. In a large non-stick pan, sauté the tofu in the oil until browned, 4-5 minutes. Stir in the scallions and remove from the heat.
  3. Whisk together the remaining ingredients with 1 Tbs. of water. Toss with the greens. Top with the tofu and scallions.

Serves 2.

Per serving (3 cups):

  • Calories: 520
  • Total fat: 29 g
  • Sat fat: 4 g
  • Carbs: 37 g
  • Fiber: 12 g
  • Protein: 35 g
  • Sodium: 600 mg

Mediterranean Tuna Salad

Time: 30 minutes

  • ½ lb. small potatoes
  • ¼ lb. green beans, trimmed
  • 2 Tbs. extra-virgin olive oil
  • 2 Tbs. mayonnaise
  • 1 Tbs. whole-grain mustard
  • 2 tsp. red wine vinegar
  • ¼ tsp. kosher salt
  • 1 5 oz. can no-salt-added tuna, drained
  • 4 cups salad greens
  • 1 cup chopped tomatoes
  1. In a medium pot, bring the potatoes and enough water to cover to a boil. Simmer until the potatoes are tender, 10-15 minutes. Add the green beans and cook until tender, 3-5 minutes.
  2. Run under cold water in a colander to cool, then drain well. Cut into bite-sized pieces.
  3. In a large bowl, whisk together the oil, mayonnaise, mustard, vinegar, and salt. Toss with the potatoes and green beans and the remaining ingredients.

Serves 2.

Per serving (3 cups):

  • Calories: 410
  • Total fat: 25 g
  • Sat fat: 3.5 g
  • Carbs: 28 g
  • Fiber: 5 g
  • Protein: 19 g
  • Sodium: 550 mg

Enjoy this recipe? From the Heart—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—helps you follow the top-rated DASH diet. Get healthy while enjoying Spicy BBQ Tofu & Black Bean Salad, Mediterranean Fish Stew, Turkish-Spiced Chicken, Quinoa & Winter Fruit Salad, and dozens of other scrumptious dishes.