Healthy Salads
Here are some interesting twists to the usual leafy green salad!
| Shrimp and Cabbage Salad | ||||
| Makes: 6 servings Prep Time: 10 minutes Cook: 5 minutes Salad: 1 pound frozen edamame 2 oranges 1 pound frozen fully cooked medium-size shrimp, thawed 1 medium-size head Napa cabbage, trimmed and shredded (about 6 cups) 3 scallions, trimmed and thinly sliced Dressing: 1/4 cup rice vinegar 1 tablespoon mandarin-style hoisin sauce 2 teaspoons sugar 2 teaspoons sesame oil 1 teaspoon reduced-sodium soy sauce 1/2 teaspoon salt 1/3 cup extra-virgin olive oil 1. Salad: Heat a medium-size pot of water to boiling. Add edamame and cook as per package directions, about 5 minutes. Drain, cool and shell beans from pods (you will have about 1 1/4 cups). 2. With a sharp knife, cut, peel and remove white pith from oranges. Following membranes, cut out orange sections and place in a small bowl. Squeeze any extra juice from membranes into bowl, then discard membranes. | 3. In a large bowl, combine edamame, orange sections, shrimp, cabbage and scallions. Prepare dressing. In small bowl, whisk together vinegar, hoisin, sugar, sesame oil, soy sauce and 1/4 teaspoon of the salt. While whisking, add oil in a thin stream. Add dressing to bowl; toss to combine. Season with remaining 1/4 teaspoon salt; serve. Per Serving 303 calories 17 g fat (2 g sat.) 24 g protein 14 g carbohydrate 3 g fiber 548 mg sodium 153 mg cholesterol
By Family Circle (c) 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Caesar Salad with Steak | ||||
| Makes: 4 servings Prep Time: 20 minutes Cook: 12 minutes 1/2 cup light mayonnaise 1/4 cup grated Parmesan cheese 1/4 cup fresh squeezed lemon juice (from 1 large lemon) 2 anchovy fillets (from a 3-ounce can) 1/2 plus 1/4 teaspoon garlic powder 1/2 teaspoon salt 1/2 teaspoon black pepper 1 package (18 ounces) romaine hearts, trimmed, rinsed and dried 2 medium-size beef filet mignon steaks (about 3/4 pound total) 1. In a mini chopper or a blender, combine mayonnaise, Parmesan, lemon juice, anchovies, 1/2 teaspoon of the garlic powder, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Puree until smooth and well combined, scraping down side of bowl if necessary. 2. Heat gas grill or grill pan to medium-high heat. Season steaks with remaining 1/4 teaspoon garlic powder, 1/4 teaspoon salt and 1/4 teaspoon pepper. 3. Stack large leaves of romaine, and cut in half lengthwise along the rib. Then cut crosswise into 1-inch pieces. Repeat with remaining lettuce leaves and transfer lettuce to a large bowl. | 4. Grill steaks for 4 to 6 minutes per side, depending on thickness or until meat registers 130° on an instant-read thermometer for medium-rare. Grill an additional minute per side for medium. Remove steaks to a cutting board and tent with foil. Let rest 5 minutes. 5. Pulse dressing again to blend, then toss with lettuce. Divide salad equally among four plates. Thinly slice steak, then fan over salad on each plate, dividing evenly. Per Serving 333 calories 22 g fat (2 g sat.) 26 g protein 8 g carbohydrate 3 g fiber 588 mg sodium 89 mg cholesterol
By Family Circle (c) 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Grapefruit and Kiwi Salad with Poppy Seed Dressing | ||||
| Salad Prep Time: 10 minutes 4 Boston lettuce leaves 2 grapefruits, peeled and sectioned 2 kiwis, peeled and sliced ½ cup raspberries 4 orange peel curls, (optional) *Tip: To make orange peel curls cut a 6-inch strip of orange peel with a vegetable peeler and curl it around the end of a wooden spoon until the peel holds its shape. Arrange lettuce and fruits evenly among 4 plates. Drizzle each with Poppy Seed Dressing and garnish with orange curls, if desired. Yield: 4 servings Serving size:  = 1 carbohydrate plus 1 fat for dressing. | Poppy Seed Dressing Dressing Prep Time: 3 minutes 1 teaspoon orange zest *Tip: The zest is the colorful skin of citrus fruit. Remove with a zester or vegetable peeler. ¼ cup fresh orange juice with pulp ¼ cup honey ¼ teaspoon poppy seeds Combine all ingredients; whisk vigorously. Drizzle over salads. Yield: 8 servings Serving size:  = 1 fat | |||
Black-Eyed Peas and Cheddar Salad | ||||
| 1 can (15-ounce) black-eyed peas, drained* ¾ cup (3 ounces) diced Cheddar cheese (reduced-fat or regular) 2/3 cup diced red bell pepper ½ cup diced green bell pepper ½ cup (2 ounces) diced or sliced smoked lean ham ¼ cup diced celery ¼ cup finely chopped sweet onion (Walla Walla, Vidalia, or Maui) ½ cup plain fat free yogurt ½ cup fat free mayonnaise 2 teaspoons red wine vinegar ¼ to ½ teaspoon hot red pepper sauce such as Tabasco (optional) 4 leaves red leaf lettuce 1. Rinse peas for one minute under running water to remove excess sodium. Drain in colander and pat dry on paper towels. 2. In medium bowl, stir together peas, cheese, red bell pepper, green bell pepper, ham, celery, and onion. 3. In small bowl, stir together yogurt, mayonnaise, red wine vinegar, and hot pepper sauce, if using. Toss dressing with salad. Cover and refrigerate 1 hour for flavors to blend. Serve on lettuce leaves. *Or use 1 i/z cups frozen black-eyed peas. Cook as package directs. Drain well and pat dry on paper towels. | Prep time: 20 minutes Cook time: 0 Makes: 4 servings Cook's Tips:
| |||
Cranberry Relish | ||||
| 1 (12-ounce) bag of fresh whole cranberries 1/2 cup - 1 1/2 cups sugar (or to taste) 3/4 cup orange juice zest of 1 lemon 1-1/2 tablespoons fresh lemon juice zest of 1 orange Wash and remove any undesirable cranberries. | Then combine all ingredients in a large saucepan. Bring to a boil; cook 3 minutes or until cranberry skins pop. Cool. Yield: 2-1/2 cups Note: This can be made ahead and refrigerated. It also freezes well. Recipe courtesy of Dr. Mitchell | |||
advertisement
Marketplace
advertisement
Stay ahead of the storm. Find evacuation routes, safety tips and more in the Hurricane Guide .
Don't miss your favorite TV shows! Click to get the latest WFTV Channel 9 programming schedule.
© All Media Guide, LLC. Portions of content provided by All Music Guide®, a trademark of All Media Guide, LLC.