Spring 2005 -- Salad Days


Salad Days: Toss together what’s inside the fridge and make a simply delicious meal-in-one
by Kristine M. Napier, M.P.H., R.D.

With new life springing from the ground, turn your thoughts to harvesting greens and trimmings for super meal-in-one salads. Why super? They’re super in many ways: super nutrition, super easy, and a super way to manage weight.

We’ve created salads that you toss together easily at home with ingredients you should have on hand in your cabinets, refrigerator, and freezer. Concerned about what’s left from an opened package or can? Toss it in! Use your imagination to create your own signature salad. Think out of the box -- toss together everything but the kitchen sink!

Almond Salad with Raspberry-Chive Vinaigrette

Five simple, everyday ingredients create this nutritionally complete salad. Dress it up with a refreshing raspberry vinaigrette. Serves 1.

  • 2 cups romaine lettuce, shredded
  • 1 cup chopped red cabbage
  • 1 carrot, grated
  • 1/2 cup quartered Concord grapes
  • 1/4 cup whole almonds

Dressing:

  • 1/2 cup frozen raspberries, thawed
  • 1 teaspoon extra virgin olive oil
  • 2 teaspoons white or white wine vinegar
  • black pepper to taste
  • 1/8 teaspoon salt
  • 2 tablespoons chopped fresh chives
  1. Combine salad ingredients together and toss.
  2. Drizzle with dressing.

Per serving: 390 calories, 24 g total fat, 2 g saturated fat, 0 mg cholesterol, 380 mg sodium, 39 g carbohydrate, 12 g protein.

Omega-3 Rich Carry-to-Work Salad

Rich in those inflammation-fighting omega-3s, this salad is a cinch to make. Serves 1.

Salad:

  • 2 cups chopped romaine lettuce
  • 1 cup shredded radicchio
  • 1 cup frozen chopped broccoli, thawed and drained
  • 1/2 can water-packed albacore tuna, drained
  • 1 cup sliced strawberries
  • 1 tablespoon chopped walnuts

Dressing (add when ready to eat):

  • 2 tablespoons balsamic vinegar
  • 1/2 tablespoon extra virgin olive oil
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • black pepper to taste
  1. Layer salad ingredients in a 6-cup plastic storage container with tight lid.
  2. Combine dressing ingredients in small plastic storage container.
  3. Combine salad and dressing and toss.

Per serving: 370 calories, 16 g total fat, 2 g saturated fat, 35 mg cholesterol, 390 mg sodium, 32 g carbohydrate, 30 g protein.

Hawaiian Salad

You’ll be transported to a Hawaiian beach when you take the first bite of this super-easy, super-nutritious meal-in-one salad. If you don’t want to grill chicken, buy grilled chicken strips from the meat case. Serves 1.

  • 1 cup baby spinach leaves
  • 2 cups red-tipped lettuce
  • 1/2 cup shredded green cabbage
  • 8 cherry or grape tomatoes, quartered
  • 1/4 red onion, thinly sliced and separated
  • 3-ounce marinated grilled chicken breast, sliced

Marinade recipe for chicken:

  • 2 tablespoons light soy sauce
  • 1 teaspoon honey
  • 1 teaspoon ginger
  • 4-ounce boneless, skinless chicken breast

Marinate for 1–2 hours in the refrigerator; grill.

Dressing:

  • 2 tablespoons rice wine vinegar (or white wine vinegar)
  • 2 teaspoons reduced-sodium soy sauce
  • 1 teaspoon packed brown sugar
  • 1 tablespoon dark sesame oil
  1. Combine salad ingredients together; toss.
  2. Top with grilled chicken slices.
  3. Drizzle with dressing.

Per serving: 360 calories, 18 g total fat, 3 g saturated fat, 70 mg cholesterol, 500 mg sodium, 23 g carbohydrate, 31 g protein.

Kristine Napier, M.P.H., R.D., a registered dietitian, chef and author, lives well with lupus.


 

 

 

 
 
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