Tag Archives: Salad

Turkey, Green Bean, Corn, and Quinoa Salad

Diet Nutritional Stats Turkey, Green Bean, Corn and Quinoa
Serving Size 184 g
Amount Per Serving
Calories 220 Calories from Fat 81
% Daily Value
Total Fat 9.0g 14%
Saturated Fat 1.3g 6%
Cholesterol 16mg 5%
Sodium 601mg 25%
Total Carbohydrates 25.8g 9%
Dietary Fiber 4.8g 19%
Sugars 4.0g
Protein 11.4g
Vitamin A 13% Vitamin C 28% Iron 14% Calcium 4%
  1. 1/2 cup Quinoa
  2. 3 tablespoons extra-virgin olive oil, divided
  3. 8 ounces Turkey Breast Meat
  4. 12 ounces green beans, trimmed, cut into 1 1/2-inch pieces
  5. 2 cups fresh yellow corn kernels (cut from 2 to 3 ears of corn)
  6. 3 green onions, thinly sliced (about 3/4 cup)
  7. 1 tablespoon minced fresh marjoram
  8. 1/2 teaspoon coarse kosher salt
  9. 2 tablespoons white wine vinegar
  10. 2 tablespoons minced shallot
  11. 1 teaspoon Dijon mustard

Cook quinoa in medium saucepan of boiling salted water until just tender, 20 to 25 minutes. Drain; cool.

Meanwhile, heat 1 tablespoon oil in heavy medium skillet over medium-high heat. Sprinkle turkey with salt and pepper. Add turkey to skillet; cook until golden brown and cooked through, about 8 minutes per side. Cool, then cut into 1/2- to 3/4-inch cubes. Cook green beans in large saucepan of boiling salted water until crisp-tender, about 4 minutes. Drain. Rinse under cold water to cool; drain. Transfer beans to kitchen towel; pat dry.

Mix quinoa, turkey, and green beans in large bowl; add corn and green onions.

Combine remaining 2 tablespoons oil, marjoram, and 1/2 teaspoon coarse salt in small bowl. Press with back of spoon to release flavor. Whisk in vinegar, shallot, and mustard. Pour over salad in bowl; toss to coat. Season to taste with salt and pepper.

Green Bean Salad with Radishes

Diet Nutritional Stats Green Bean Salad with Radishes
Serving Size 122 g
Amount Per Serving
Calories 38 Calories from Fat 2
% Daily Value
Total Fat .2g 0%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 38mg 2%
Total Carbohydrates 8.4g 3%
Dietary Fiber 4.0g 16%
Sugars 1.7g
Protein 2.2g
Vitamin A 16% Vitamin C 33% Iron 7% Calcium 5%
  1. 1 1/2 pounds green beans, trimmed
  2. 8 radishes, sliced paper-thin
  3. 3 tablespoons aged Sherry
  4. 1 tablespoon Dijon mustard
  5. 1 tablespoon minced fresh chives

Cook beans in large pot of boiling salted water until crisp-tender, 4 to 5 minutes. Drain well; cool. Toss beans, radishes, in large bowl. Whisk Sherry, mustard, and chives in small bowl. Gradually whisk in oil. Season dressing to taste with salt and pepper. Toss salad with enough dressing to coat. Using vegetable peeler, shave ricotta salata in thin strips over salad.

Baby Spinach and Raspberry Salad

Diet Nutritional Stats  Baby Spinach and Raspberry Salad
Serving Size 201 g
Amount Per Serving
Calories 94 Calories from Fat 16
% Daily Value
Total Fat 1.8g 3%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 49mg 2%
Total Carbohydrates 18.1g 6%
Dietary Fiber 5.6g 22%
Sugars 11.0g
Protein 3.4g
Vitamin A 152% Vitamin C 153% Iron 11% Calcium 10%
  1. 1/4 cup sunflower seeds
  2. 1/4 cup white balsamic vinegar
  3. 1 tsp honey
  4. 1 tbsp each chopped fresh parsley, tarragon, chives and basil
  5. 1 clove garlic, minced
  6. 1/2 small shallot, minced
  7. 8 cups baby spinach
  8. 1 cup fresh raspberries
  9. 2 oranges, peeled, membranes removed, segmented
  10. 1 red bell pepper, cored, seeded and cut into 2-inch strips
  11. 1 medium carrot, peeled and coarsely grated

Heat oven to 350°F. Toast sunflower seeds on a cookie sheet for 4 minutes. Whisk together vinegar, honey, herbs, garlic, and shallot. Season with pepper and set aside. In a bowl, toss spinach with 2 tbsp vinaigrette. Season with pepper. Toss with sunflower seeds and remaining ingredients and serve.

Lemon Couscous Salad with Spinach, Scallions, and Dill

Diet Nutritional Stats Lemon Couscous Salad with Spinach, Scallions and Dill
Serving Size 159 g
Amount Per Serving
Calories 173 Calories from Fat 4
% Daily Value
Total Fat 0.4g 1%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 19mg 1%
Total Carbohydrates 35.9g 12%
Dietary Fiber 2.8g 11%
Sugars 0.0g
Protein 6.3g
Vitamin A 22% Vitamin C 14% Iron 9% Calcium 6%
  1. 2 1/4 cups water
  2. 1 1/2 cups couscous
  3. 3 tablespoons fresh lemon juice, or to taste
  4. 2 cups small bunch spinach
  5. 3 large scallions, minced
  6. 3 tablespoons finely chopped fresh dill, or to taste

In a saucepan bring water to a boil and stir in couscous. Remove pan from heat and let couscous stand, cover 5 minutes. Fluff couscous with a fork and transfer to a bowl. Stir in lemon juice, and pepper to taste and cool couscous completely. Stir in spinach, scallions, and dill and chill salad, covered, at least 2 hours or overnight.

Tuna Salad with Orange and Bell Pepper

Diet Nutritional Stats  Tuna Salad with Orange and Bell Pepper
Serving Size 191 g
Amount Per Serving
Calories 138 Calories from Fat 26
% Daily Value
Total Fat 2.9g 5%
Saturated Fat 0.0g 0%
Cholesterol 19mg 6%
Sodium 194mg 8%
Total Carbohydrates 15.3g 5%
Dietary Fiber 3.5g 14%
Sugars 10.4g
Protein 13.7g
Vitamin A 21% Vitamin C 132% Iron 3% Calcium 6%
  1. 1/4 cup red wine vinegar
  2. 1 tablespoon minced garlic
  3. 3 seedless oranges
  4. 1 small red onion, halved, thinly sliced
  5. 1 red bell pepper, thinly sliced
  6. 1 9-ounce can white meat albacore tuna packed in water
  7. 1/4 cup chopped fresh parsley
  8. 8 cups mixed salad greens
  9. 1/4 cup slivered almonds, toasted

Whisk vinegar and garlic in large bowl to blend. Working over bowl with dressing, cut oranges. Add onion, bell pepper, tuna, and parsley; toss. Season with salt and pepper.

Divide salad greens among plates. Spoon tuna salad over, dividing equally. Garnish with almonds.

Tuna, White Bean, and Red Onion Salad

Diet Nutritional Stats  Tuna, White Bean, and Red Onion Salad
Serving Size 350 g
Amount Per Serving
Calories 273 Calories from Fat 43
% Daily Value
Total Fat 4.8g 7%
Saturated Fat 0.8g 4%
Cholesterol 10mg 3%
Sodium 38mg 2%
Total Carbohydrates 36.3g 12%
Dietary Fiber 14.5g 58%
Sugars 2.2g
Protein 22.1g
Vitamin A 1% Vitamin C 7% Iron 28% Calcium 10%
  1. 1 lb dried cannellini beans
  2. 8 cups water
  3. 1 Tbs Olive Oil
  4. 2 Cloves Garlic
  5. 1 Sprig Sage
  6. Pepper
  7. 1 1/2 6-ounce cans tuna packed in olive oil, drained, broken into chunks
  8. 1 1/2 cups small red onion, very thinly sliced

Simmer the beans, water, garlic, sage, and pepper.

Place beans in large bowl. Add tuna and onion. Toss gently to combine. Season with a generous amount of freshly ground black pepper.

Quinoa and Black Bean Salad

Diet Nutritional Stats Quinoa and Black Bean Salad
Serving Size 122 g
Amount Per Serving
Calories 302 Calories from Fat 56
% Daily Value
Total Fat 6.2g 10%
Saturated Fat 0.9g 4%
Cholesterol 0mg 0%
Sodium 9mg 0%
Total Carbohydrates 50.0g 17%
Dietary Fiber 8.8g 35%
Sugars 2.2g
Protein 13.4g
Vitamin A 7% Vitamin C 27% Iron 20% Calcium 6%
  1. 1 1/2 cups quinoa
  2. 1 1/2 cups cooked black beans, rinsed if canned
  3. 1 1/2 tablespoons red-wine vinegar
  4. 1 1/2 cups cooked corn (cut from about 2 large ears)
  5. 3/4 cup finely chopped green bell pepper
  6. 2 pickled jalapeño chilies, seeded and minced (wear rubber gloves)
  7. 1/4 cup finely chopped fresh coriander

For dressing

  1. 5 tablespoons fresh lime juice, or to taste
  2. 1 1/4 teaspoons ground cumin, or to taste
  3. 2 tbs olive oil

In a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a large fine sieve.

In a saucepan of boiling water cook quinoa 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary).

While quinoa is cooking, in a small bowl toss beans with vinegar and pepper to taste.

Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, jalapeños, and coriander and toss well.

Make dressing:
In a small bowl whisk together lime juice, salt, and cumin and oil, whisking.

Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.


Green Bean Salad with Radishes

Diet Nutritional Stats  Green Bean Salad with Radishes
Serving Size 136 g
Amount Per Serving
Calories 103 Calories from Fat 61
% Daily Value
Total Fat 6.8g 10%
Saturated Fat 2.1g 10%
Cholesterol 8mg 3%
Sodium 143mg 6%
Total Carbohydrates 8.8g 3%
Dietary Fiber 4.0g 16%
Sugars 2.1g
Protein 3.6g
Vitamin A 17% Vitamin C 33% Iron 7% Calcium 9%
  1. 1 1/2 pounds green beans, trimmed
  2. 8 radishes, sliced paper-thin
  3. 3 tablespoons aged Sherry
  4. 1 tablespoon Dijon mustard
  5. 1 tablespoon minced fresh chives
  6. 1/4 cup olive oil
  7. 3-ounce Feta cheese

Cook beans in large pot of boiling water until crisp-tender, 4 to 5 minutes. Drain well; cool. Toss beans, radishes in large bowl. Whisk Sherry, mustard, and chives in small bowl. Gradually whisk in oil. Season dressing to taste with salt and pepper. Toss salad with enough dressing to coat. Add feta cheese to taste.