Tag Archives: salad

Southwestern Salmon Cobb Salad

8 Jul

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Do excuse my brief hiatus again.  Cooking a lot had fallen on my list of priorities having been really sick recently.  Also, my car was hit on my street and ultimately ruled a total loss.  Thus, I’ve been in settling out mode with insurance and researching mode with replacing my car.  All has worked out in the end- no one hurt and I ended up with a settlement amount that was more than the worth of my car due to the very low mileage and excellent condition (pre-accident of course) of my car.  While I’m sad to say goodbye to my little Scion TC, I am happy to welcome an Acura TSX into my world. 

So it is time to get back to some good eating!  I had never had salmon atop a salad until this recipe as it kinda seemed gross to me for some reason.  I like salmon with a salad on the side so I’m not sure what my issue was.  In any case, I’m a changed lady.  This Eating Well recipe is great and the flavors are unique as salads go in my opinion.  What else do I love about it? It is filling yet nutritious (4 servings; each @ 385 calories; 22 g fat ( 8 g sat , 9 g mono ); 13 g carbohydrates; 0 g added sugars; 37 g protein; 7 g fiber; 696 mg sodium; 1476 mg potassium). It also did not take 2 hours to prep rather just a half hour tops.  The recipe notes to skin the salmon, but I just cooked on the Foreman where the salmon meat and skin separate pretty effortlessly.  The recipe link does offer tips re: skinning the fish and oiling the grill if you go that direction.  I like to share the ways I find easiest with you all of course.  Give it a go! 

Ingredients:

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  • 1 1/4 pounds wild Alaskan salmon, skinned (see Tips)
  • 1 tablespoon adobo sauce from canned chipotles, plus 1 tablespoon minced chipotle in adobo, divided 
  • 1/2 teaspoon salt, divided
  • 1/2 cup reduced-fat sour cream (or plain greek yogurt which is what I chose to use)
  • 2 tablespoons white-wine vinegar
  • 2 tablespoons water
  • 10 cups mixed salad greens (romaine is just fine too!)
  • 1 avocado, diced
  • 2 cups cherry tomatoes, halved
  • 1/2 cup crumbled blue cheese

Directions:

  1. Preheat grill to medium-high (or George Foreman to around 350 degrees).
  2. Cut salmon into 4 equal portions (I portioned after cooking). Brush with adobo sauce and sprinkle with 1/4 teaspoon salt.
  3. Oil the grill rack.  Grill the salmon, turning once, until opaque, about 3 minutes per side (no need to turn on Foreman).IMG_20130629_203157_770                                                                                                            
  4. Combine sour cream (or greek yogurt), vinegar, water, minced chipotle and the remaining 1/4 teaspoon salt in a small bowl. Toss greens in a large bowl with 1/2 cup of the dressing.
  5. Divide the greens and salmon among 4 plates. Top with avocado, tomatoes and blue cheese. Drizzle with the remaining dressing.

BBQ Chicken Chop Salad

17 Dec

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This recipe from Fitness Magazine will have you wondering why you’d bother eating the unhealthy version of this type of salad when you can make this one.  This is equally booming with flavor (337 calories/ 13 g fat (3 saturated) per serving= WINNING!)  It serves 4 so I usually cut in half and it is plenty for the two of us.  Although full disclosure, I don’t half the dressing because I like a little more of it!  I hope you’ll enjoy it as much.  I recommend Sweet Baby Ray’s BBQ sauce as it my absolute favorite BBQ sauce from the grocery store (Andy Nelson’s BBQ sauce holds the all-time favorite BBQ sauce spot in my heart).  It really works with this salad.  Have a good week and stay tuned for some treats I made for a recent holiday cookie exchange.  They’re easy and your friends/fam will love ’em (and you for making them) this holiday season.

Ingredients:

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Salad

  • 4- 4 ounces boneless chicken-breast halves, visible fat
  • 1 tsp olive oil
  • Salt and pepper to taste
  •  TBSP BBQ sauce
  • 10 cups finely shredded romaine lettuce
  • 2 cups seeded, diced, chopped tomatoes
  • 1 1/2 cups seeded, diced cucumber
  • 2 cups diced zucchini
  • 2 ounces (or 4 TBSP) light cheddar cheese, finely shredded
  • 1/2 cup chopped red onion ( I leave out because I’m not a fan of red onion!)
Vinaigrette

  • 1/4 cup balsamic vinegar
  • TSBP Dijon mustard
  • TSBP honey
  • TSBP extra virgin olive oil
  • TBSP finely chopped fresh basil leaves
  • pinch salt
  • Black pepper to taste

Directions:

  1. Rub each breast with the olive oil, salt and pepper. Grill 3 to 5 minutes per side, or until cooked through, or cut into cubes and saute in a pan (the latter is my preferred method. Let chicken cool.
  2.  Whisk together the vinegar, mustard and honey. Slowly whisk in the oil. Stir in the basil and season with salt and pepper.   IMG_20121211_191801_440
  3. Chop the chicken (if you grilled the breasts) and transfer it to a medium bowl.
  4. Mix in the barbecue sauce and stir to coat.
  5. In a large serving bowl, toss the lettuce, tomatoes, cucumber, zucchini, cheddar, red onions, and dressing. Top with the chicken and serve.   IMG_20121211_194151_273

It’s OK to Cut Corners: Easy Soup and Salad Night

28 Nov

Some nights don’t you just want a tasty dinner that involves a little novelty, but requires minimal efforts?  Last night was one of those nights.  Change it up, but let’s not go overboard on the prep.  We have had this French Onion Soup from Trader Joes for a while.  It was time to break that out and pair it with the sort of minimal effort salad I mentioned before.  Our uh oh moment was the fact that we don’t have anything even resembling soup bowl stoneware to cook the individual, frozen soup portions.  Hello addition to the Christmas wish list!  We had to improvise which resulted in cooking the soup portions like so ( I hope you get a good giggle here):

As you can see from the photo at the beginning of this post, it turned out fine ultimately!  As for the salad, I adapted a Pillsbury.com recipe for Rotisserie Chicken Salad with Cherries and Gorgonzola.  As the soup offered plenty of cheese indulgence, I forewent the gorgonzola as much as it pained me to do so.  (Just a side note: the soup is not too evil considering all of the cheese and croutons.  One individual portion comes in at 210 calories, 10 g fat (7 saturated = :-/), 31% daily intake of sodium (pretty standard for canned soups), and 13 g protein.) For some crunch and a different sort of fat (good fat!), I added slivered almonds.  The change-up with fresh instead of dried cherries I normally have on hand for salad in addition to the rotisserie chicken as opposed to George Forman-grilled chicken go-to cooking method around here resulted in exactly the novel yet easy dinner I had hoped for.  Key takeaway here is that you can whip up something easy and exciting and cut some corners with other parts of the meal and still end up with something very satisfying!

Ingredients:

  • 1 bag of Dole spinach, divided
  • 2-3 TBSP per serving of light champagne dressing (Trader Joes has AMAZING champagne dressing)
  • 1/8 cup slivered almonds per serving
  • apprx. 1/2 cup rotisserie chicken, chopped or sliced per serving
  • apprx. 1/2 cup cherries, pitted and halved per serving

Directions:

  1. Assemble and enjoy!

The Art of the Salad

6 Aug

Salads seems easy enough and they are but with a little finesse they are all the better.  Do you ever wonder why restaurants seem to offer salads that are more delicious than what you can whip up at home?  There are several key elements to make a salad as good as it can be.  Here are a few things to keep in mind to move closer to those restaurant caliber salads:

  1. Include several different tastes.  Strive for the inclusion of a combo that includes a variety of hits to the palette: sour, sweet, salty, and bitter.
  2. Balance textures.  Several mushy ingredients like soft cheese, tomato, and avocado are not what makes a fabulous salad.  I mean where is the crunch?!  Raw veggies, croutons or crushed pita chips, nuts etc. really liven up your salad.
  3. Start with a protein item and build out a salad based on what’s in for the season and hitting your points above (tastes/textures).  
  4. Consider getting in a number of your necessary nutrients by adding various colors of fruits/veggies.

Here are some salads that I love that meet the mark on the perfect balanced salad.

Brown Bag’s Roasted Chicken Salad (my favorite). Mixed Greens, chicken, Craisins, dates, sugared pecans, tomatoes, goat cheese and lime-cilantro vinaigrette.

Wiinkys Hawaiian Salad. Teriyaki chicken, romaine lettuce, red cabbage, pineapple, and peanuts.

Astor Mediterranean’s Greek Salad with Gyro or Chicken Kabob.  Romaine, mixed greens, red cabbage, carrot, cucumber, tomato, feta, kalamata olives, grape leaves, beets and pepperocini with house vinaigrette.

Problem: Bathing suit season in a few days! Solution: Spicy Teriyaki Chicken Salad

24 May

No need for stress or flavor-lacking meals when you can whip up this asian-inspired Spicy Teriyaki Chicken Salad!  Eat things like this and your bathing suits will warmly welcome you to wear it 🙂  This recipe reflects 1 serving. 

Ingredients:

For the Chicken:

    • 1- 5 oz. chicken breast, cut into bite-sized pieces ( I love Perdue’s Perfect Portions to keep it reasonable portion-wise.)
    • Kikkoman Low Sodium Teriyaki Sauce
    • Kame Sriracha Sauce
    • 1 TBSP Olive or Vegetable Oil

For the Salad:

    • 2-3 cups of salad mix. (I recommend Dole’s Greener Selection mix with its crisp mixture of romaine and iceberg lettuce.)
    • Apprx. 1/2 of a red pepper, chopped
    • Handful or so of sugar snap peas, raw
    • 1/2 cup canned mandarin oranges in pear juice, drained
    • 1-2 TBSP Almond Accents Honey Roasted Almonds (40 calories/ 1 TBSP.  I used a little more than 1 TBSP, but less than 2.)
    • 2 TBSP Ken’s Lite Asian Sesame Dressing

Directions:

1. Place bite-sized chicken pieces in a shallow dish and add 2 parts of your teriyaki sauce to 1 part of your Sriracha sauce.  It should cover the chicken and allow for an additional thin layer of marinade in the dish.  Throw it in the fridge for about a half hour.

 

 

 

 

 

 

2. Meanwhile, rinse your salad mix to refresh and drain.  Add red pepper, sugar snap peas, and mandarin oranges. 

3. In a medium-sized saucepan, heat your oil on a medium-high heat.  Add your marinated chicken and cook thoroughly, about 5 minutes.   

 

 

 

 

 

 

4. Add chicken to your assembled salad followed by your almonds and dressing. 

5. Toss and enjoy!