Healthy Salads

Summer Pea Salad

In 1-qt. saucepan, combine and simmer:
¾ c. vinegar
¼ c. oil
1 c. sugar OR ½ c. Splenda Blend
Salt & pepper
Remove from heat and cool.

In a large bowl, combine:
1 can French style green beans, drained
1 can white shoepeg corn, drained
1 can Le Sueur baby peas, drained
1 diced red bell pepper
1 diced green pepper
1 c. diced celery
Pour dressing over vegetables and refrigerate at least overnight. Keeps for weeks.

Asian Chicken Salad

2 tablespoons brown sugar
2 teaspoons soy sauce
1 tablespoon sesame oil
1/4 cup vegetable oil
3 tablespoons rice vinegar

1 (8 ounce) package dried rice noodles
1 head iceberg lettuce; rinsed, dried, and chopped
4 chicken breast halves, cooked and shredded
1 tablespoon toasted sesame seeds

Prepare the dressing 30 minutes ahead of time by combining the brown sugar, soy sauce, sesame oil, salad oil, and rice vinegar in a salad dressing carafe.
To prepare the Chinese rice noodles, heat a skillet with a few tablespoons of oil; break off a little bit of the noodles and add them to the skillet and fry them. They will puff up in the skillet, so only add a few at a time. As they begin to puff up, remove and drain them on paper towels. Be sure to cook long enough as the under-cooked noodles will be like eating needles.
In a large bowl, combine the iceberg lettuce, cooked and shredded chicken, green onions and toasted sesame seeds. Let chill about 10 minutes, and just before serving add the cooked rice noodles. Pour the dressing over the top of the salad, toss, and serve immediately.

California Roll Salad

1 cup cooked white rice, cooled
1/2 small head iceberg lettuce, shredded
1/2 English cucumber, cut into 1-inch strips
1 avocado, cubed
1/2 pkg shredded imitation crab
1/2 teaspoon wasabi powder, or to taste
2 teaspoons mayonnaise
2 teaspoons soy sauce
3 tablespoons rice wine vinegar
1 packet Splenda
1 teaspoon sesame oil

In a large serving bowl, toss together the lettuce, cucumber, avocado and imitation crab. Stir in cooled rice. In a small bowl, stir together the wasabi powder, mayonnaise, soy sauce, rice vinegar, Splenda, and sesame oil. Toss salad with dressing.

Green Bean Salad with Feta

4 cups mixed baby salad greens
1/2 pound frozen green beans, cooked al dente
2 ounces feta cheese, crumbled
1 orange, chopped
2 Tblsp orange zest
2 Tblsp toasted sunflower seeds
1 Tblsp toasted sesame seeds
Salt and pepper, to taste
1/3 cup dried cranberries (optional)
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 tablespoon orange juice

Fresh Fruit and Lettuce

1 cup slivered almonds
1/2 cup white sugar
1/2 cup olive oil
1/4 cup distilled white vinegar
2 tablespoons white sugar
salt and pepper to taste
1/2 head iceberg lettuce – rinsed, dried, and chopped
1/2 head leaf lettuce – rinsed, dried, and chopped
1 cup chopped celery
1/4 cup chopped fresh chives
1/2 cup dried, sweetened cranberries
1/2 cup mandarin orange segments, drained
1/2 cup sliced fresh peaches
1/2 cup diced mango
1/2 cup chopped fresh strawberries

In a skillet over medium heat, cook and stir the almonds and 1/2 cup sugar 5 minutes, or until almonds are well-coated and lightly browned.
In a small bowl, mix the olive oil, vinegar, 2 tablespoons sugar, salt, and pepper. Set aside.
In a large bowl, gently mix the almonds, iceberg lettuce, leaf lettuce, celery, chives, cranberries, mandarin orange, peaches, mango, and strawberries. Serve with desired amount of the oil and vinegar dressing.

Chow Mein Noodle Salad

1-1/2 ounces blanched slivered almonds
2 tablespoons sesame seeds
2-1/2 slices bacon, fried crisp and crumbled
3 packets Splenda
1 tablespoon distilled white vinegar
1/4 cup vegetable oil
1/4 teaspoon minced garlic
1 head leaf lettuce torn into bite-size pieces
1/2 cup chow mein noodles

Preheat an oven to 325 degrees. Spread the almonds and sesame seeds onto an ungreased baking sheet. Bake in the preheated oven until the almonds are just turning golden brown, about 8 minutes. Set aside to cool completely.
Make the dressing by shaking the Splenda, vinegar, vegetable oil, and garlic in a glass jar with a sealable lid until mixed. Combine the cooled almonds, sesame seeds, crumbled bacon, lettuce, and chow mein noodles in a bowl. Pour the dressing over and gently toss until coated.

Quick Mediterranean Salad

1 pint cherry tomatoes, halved
2 cups fresh spinach, roughly chopped
1 can small white beans, drained and chilled
2 Tblsp EVOO
1 T. red wine vinegar
1 tsp. diced garlic
1 tsp dried basil
Salt & pepper to taste
Shake together and pour over salad.

Hawaiian Salad with Pineapple Vinaigrette

6 slices bacon, fried and crumbled
1 (10 ounce) package chopped romaine lettuce
1 cup diced fresh pineapple
1/2 cup chopped and toasted macadamia nuts
1/2 cup green pepper, chopped
1/4 cup flaked coconut, toasted
1/4 cup pineapple juice
3 tablespoons red wine vinegar
1/4 cup olive oil
Salt and freshly ground black pepper to taste

Toss lettuce, pineapple, macadamia nuts, green pepper, and bacon together in a large bowl. Combine pineapple juice, red wine vinegar, oil, pepper and salt in a lidded jar or cruet. Cover and shake well. Pour dressing over salad and toss to coat. Garnish with toasted coconut.

Addicting Salad

1/2 cup mayonnaise
2 tablespoons freshly grated Parmesan cheese
1 tablespoon white sugar
1/2 (10 ounce) package spring lettuce mix
1/4 cup freshly grated Parmesan cheese
1/4 cup grated carrot
1/4 cup small cauliflower florets
1/4 cup bacon bits

In a small bowl, mix together the mayonnaise, 2 tablespoons Parmesan cheese, and sugar until well blended. Cover, and refrigerate overnight. Stir again just before using.
In a large serving bowl, combine the lettuce, 1/4 cup Parmesan cheese, carrot, cauliflower, and bacon bits. Toss with chilled dressing just before serving.

Bok Choy Salad

1 medium head bok choy, diced
1 (3 ounce) package ramen noodles
1/2 cup blanched slivered almonds
2 tablespoons sesame seeds, toasted
1/3 cup olive oil
3 teaspoons lemon juice

Whisk together the olive oil, lemon juice and ramen noodle seasoning packet. Refrigerate until chilled. Break ramen noodles into small pieces; combine with toasted almonds and sesame seeds. Combine cabbage and noodles; toss with dressing.

Easy Chinese Chicken Salad

1-pkg chicken flavor ramen noodles, well broken
6-8 cups salad greens
1/2 cup diced green pepper
1 rib celery, diced
6 ounces canned chicken, drained
1/2 cup toasted and sliced almonds
1/4 cup vegetable oil
3 tablespoons rice vinegar
2 teaspoons soy sauce

In a saucepan over medium heat, whisk together the vegetable oil, rice vinegar, soy sauce and ramen noodle flavor packet. Bring dressing to the point of boiling, remove from heat, and chill.
In a large bowl, combine the lettuce, pepper, celery, broken noodles, chicken, and almonds.
Pour dressing over salad and toss to coat.

Lettuce, Avocado, Sunflower Seed Salad

2 heads Bibb lettuce – rinsed, dried and torn
1/3 cup sunflower seeds
2 avocados – peeled, pitted and sliced
1/2 cup olive oil
1 1/2 tablespoons red wine vinegar
1 1/2 tablespoons balsamic vinegar
1 clove garlic, minced
1 tablespoon mayonnaise
Whisk together the olive oil, red wine vinegar, balsamic vinegar, garlic and mayonnaise. Season with salt and pepper to taste.
In a salad bowl, combine the lettuce and sunflower seeds. Toss with enough dressing to coat. Top with sliced avocado and serve.

Crunchy Lettuce

6 slices bacon, cooked crisp and crumbled
1 head iceberg lettuce – rinsed, dried, and shredded
1/3 cup toasted and sliced almonds
1/4 cup sesame seeds, toasted
3/4 cup chow mein noodles
1/2 cup vegetable oil
1/4 cup white sugar
2 tablespoons white wine vinegar
1 teaspoon salt
1/4 teaspoon ground black pepper

In a glass jar with a tightly fitting lid, combine the oil, sugar, vinegar, salt, and pepper. Shake well and chill for at least 1 hour. Combine all ingredients in a salad bowl and toss with chilled dressing.

Grape Salad

1 head leaf lettuce torn into bite-size pieces
1/4 pound fresh small broccoli florets
1 apple, chopped
1/2 pound red seedless grapes. Don’t skimp.
1/2 cup chopped almonds
3/4 cup crumbled feta cheese
1/2 cup Greek vinaigrette salad dressing

In a large serving bowl, toss together the vegetables, apple, and grapes. Just before serving, sprinkle in the almonds and feta cheese. Toss with the salad dressing to taste.

Tuna-Dill Salad

1 mini head of lettuce
1 large envelope (6.4 oz) tuna
1/2 cup diced red bell pepper
1 cup frozen peas, thawed
1/3 cup diced celery
¼ cup ranch dressing
¼ cup McCormack lemon-dill sauce
1 teaspoon dried dill weed

Combine first five ingredients. Place all dressing ingredients in measuring cup and whisk together. Pour over salad and toss.

Broccoli Salad with Bacon & Tomatoes

1 head broccoli
8 slices bacon, cooked and crumbled
½ cup chopped red onion
½ cup halved cherry tomatoes
8 ounces sharp cheddar cheese, cubed
1 cup mayonnaise
2 tablespoons white vinegar
¼ cup granulated sugar (or use Splenda)
Salt and pepper, to taste

Cut broccoli into florets and cut the stem into small bite-sized pieces. Place broccoli in a bowl with crumbled bacon, onion, cheese, and cherry tomatoes. In a small bowl, combine mayonnaise, vinegar, and sugar. Stir until sugar dissolves. Add to broccoli mixture and toss until well coated. Season to taste with salt and pepper.

Broccoli, Apple, Cashew Salad

5 cups broccoli, cut into florets
1 apple, cored and diced
1 pear, cored and diced
1 cup cashews, toasted
1 cup dried cranberries
1/2 cup mayonnaise
1/2 cup Greek yogurt
2 tablespoons lemon juice
3 tablespoons honey
Salt and pepper to taste

In a medium bowl, whisk together mayonnaise and Greek yogurt, then stir in lemon juice, honey, salt and pepper.
In a separate large bowl, combine broccoli florets, diced apple and pear, cashews, and cranberries, and toss to combine.
Pour dressing over broccoli mixture, then toss until everything is evenly coated.
Refrigerate at least 20 minutes, giving flavors a chance to develop.

Fajita Salad

About 6 cups mixed salad greens
1 rib celery, diced (with leaves)
½ green bell pepper, diced
½ red bell pepper, diced
½ cup diced zucchini
1 medium tomato, diced
Toss lightly with vinaigrette and set aside.

In a skillet with 2 Tblsp oil, sauté until soft:
1 medium onion, cut in half top to bottom and sliced into crescents
½ green bell pepper, cut into strips
½ red bell pepper, cut into strips
Separately, brown 4 oz. ground beef.
Divide greens onto two dinner plates. Top each stack of greens with onions and peppers, then with ground beef. Sprinkle shredded cheese over all. Garnish plate with sliced avocado on the side. Serve with chips and salsa.

Painted Desert Salad

½ cup frozen corn kernels
½ cup black beans, drained and rinsed
About 6 cups chopped mixed greens: romaine, spinach, red lettuce, etc.
2 Tblsp banana pepper rings, diced
2 Tblsp jalapeno pepper rings, diced
½ red bell pepper, diced
1 small rib celery, diced
2 medium tomatoes, diced
I avocado, diced

Mix corn and black beans in a small bowl. Microwave 30 seconds or until corn is barely warm. Set aside. Combine remaining vegetables in a medium bowl. Add corn and beans.
For dressing, choose about 1/3 cup of your favorite creamy style dressing and stir in 1 tsp. cumin. Toss salad with dressing. Garnish with shredded cheese and serve with tortilla chips.

Greek Salad

2-3 cups salad greens
2-3 oz. baby spinach
1 med. red bell pepper, diced
½ cup zucchini, diced
1 cup cherry or grape tomatoes, halved
10 pitted kalamata olives, halved
3 oz. feta, crumbled
1 cup diced cooked chicken (optional)
Red onion rings (optional)

In a medium bowl, chop or tear salad greens and spinach into bite-size pieces. Add remaining vegetables and feta. Toss with bottled Greek dressing. Top with onion rings, if desired.

Fruity Chicken Salad

Assorted greens, such as Romaine, spinach, and red lettuce
1½ c. cold chicken breast, diced
1 c. diced celery
½ c. diced green pepper
1 apple, cored and diced
½ c. dried cranberries
½ c. toasted pecans or walnuts, chopped

Toss ingredients together. Dress with raspberry vinaigrette or your favorite dressing.

Crunchy Pea Salad

Combine 1 c. fat-free Ranch dressing with ½ c. light sour cream, ½ tsp dill weed, salt, & pepper. Set aside.
Place in salad bowl:
1 16-oz pkg. frozen peas
1 c. chopped cauliflower
1 c. diced celery
1 c. slivered almonds
¼ c. sliced green onions
Pour dressing over vegetables and toss to coat. Cover and chill.

Mandarin Orange Salad

Combine in a salad bowl:
1 mini head lettuce
1 small can mandarin oranges, drained
½ cup slivered almonds
Diced cooked chicken
¼ cup rice or red wine vinegar
3 T. Olive oil
1 T. Sesame oil
2 packets Splenda
Whisk together dressing and toss with dry ingredients.

Broccoli-Ramen Noodle Salad

1/2 (16 ounce) package broccoli slaw mix
(I have also made it with salad greens)
1 package chicken flavored ramen noodles
1 bunch green onions, chopped
1 cup unsalted peanuts
1/2 cup sunflower seeds, toasted
3 packets Splenda
1/2 cup vegetable oil
1/3 cup cider or rice vinegar

In a large salad bowl, combine the slaw, peanuts, sunflower seeds, and broken noodles. Whisk together the Splenda, oil, vinegar, and ramen seasoning packet. Pour over salad and toss to evenly coat. Refrigerate until chilled. May add soy sauce to taste.


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