Green Salad With Strawberries & Goat Cheese

This lively salad captures the essence of early summer with ripe strawberries, chives and baby spinach. To make it a meal, top it with a grilled chicken breast.
WebMD Recipe from EatingWell.com

Servings: 4

Yield: 4 servings, about 1 1/2 cups each

Total Time: 20

Prep Time: 20

Recipe Ingredients:

1 tablespoon pure maple syrup, or brown sugar

2 tablespoons red-wine vinegar

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

Freshly ground pepper, to taste

3 cups baby spinach

3 cups watercress, tough stems removed

2 1/2 cups sliced fresh strawberries, (about 12 ounces)

1/3 cup fresh chives, cut into 2-inch pieces

1/2 cup toasted chopped pecans

1/4 cup crumbled goat cheese

Recipe Steps:

Whisk maple syrup (or brown sugar), vinegar, oil, salt and pepper in a large bowl. Add spinach, watercress, strawberries and chives; toss to coat. Divide the salad among 4 plates and top with pecans and goat cheese.

Recipe Nutrition:

Per serving: 208 calories; 16 g fat (3 g sat, 9 g mono ); 4 mg cholesterol; 16 gcarbohydrates; 5 g protein; 4 g fiber; 220 mg sodium; 323 mg potassium.

Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (60% dv), Folate (20% dv), Magnesium (15% dv).

Carbohydrate Servings: 1/2

Exchanges:1 vegetable, 1/2 fruit, 3 fat

Cilantro Three-Bean Salad Recipe

Servings

Ingredients

1/2 cup(s) vinegar, cider
3 tablespoon oil, salad
2 teaspoon sugar, brown (packed)
1/4 teaspoon salt
1/4 teaspoon pepper, black ground
1 can(s) beans, garbanzo (chickpeas), (15 ounces) drained and rinsed
1 can(s) beans, white (small), (15 ounces) drained and rinsed
1 package(s) beans, lima, (10 ounces) thawed
3 medium carrot(s), coarsely chopped
1/3 cup(s) cilantro
cilantro
1 pepper(s), jalapeno, seeded and finely chopped

Add a tasty Panini to this recipe in just 20 minutes!Learn how!

Recipe Tip:

Chill 2 to 24 hours.

Preparation

1. For dressing, in a large bowl, whisk together cider vinegar, oil, brown sugar, salt, and pepper. Stir in garbanzo beans, white beans, lima beans, carrots, the 1/3 cup snipped cilantro, and the chile peppers. Cover and chill for 2 to 24 hours, stirring occasionally. Tote salad in an insulated container with ice packs.

2. Transfer bean mixture to a serving bowl. If desired, garnish with additional snipped cilantro.

Corn Salad

Servings: 6

Yield: 6 servings, 2/3 cup each

Total Time: 25

Prep Time: 25

1.1 tablespoon canola oil

2.1 poblano pepper, diced

3.1 small red bell pepper, diced

4.2 cups fresh corn kernels

5.1 teaspoon chili powder

6.1/2 teaspoon ground cumin

7.1/4 teaspoon salt

8.1 14-ounce can hominy, rinsed (see Ingredient Note)

Steps:

1.Heat oil in a large nonstick skillet over medium-high heat. Add poblano pepper, bell pepper and corn, and cook, stirring occasionally, until just tender, 3 to 5 minutes. Stir in chili powder, cumin and salt; cook for 30 seconds more. Add hominy and cook, stirring, until heated through, about 2 minutes more.

Per serving: 98 calories; 3 g fat (0 g sat, 2 g mono ); 0 mg cholesterol; 16 g carbohydrates; 2 g protein; 3 g fiber; 187 mg sodium; 185 mg potassium.

Tomato and Cucumber Salad

6 large ripe tomatoes, seeded and chopped 1 cucumber, peeled if the skin is bitter, seeded and chopped 1 small red onion, chopped About 1 cup fresh curly parsley, chopped fine Juice of 1 lemon, strained About 1/4 cup unrefined extra virgin olive oil  Unrefined sea salt and freshly ground black pepper, to taste

-Toss the chopped tomatoes, cucumber, onion and parsley together in a big mixing bowl but take care not to bruise the tomatoes to badly.

When the vegetables and parsley are thoroughly mixed together so as to ensure that every spoonful of salad yields a little bit of cucumber, parsley, onion and tomato, pour the juice of one lemon and 1/4 cup unrefined olive oil over the salad. Stir it again.

Generously season the salad with unrefined sea salt and freshly ground black pepper.

Total Servings: 8

Calories: 98  Carbohydrates: 8.5g Cholesterol: 0mg Fat: 7.4g Saturated Fat: 1.1g Fiber: 2.2g Sodium: 21mg Protein: 1.8g

Lemony carrot salad with dill recipe

Recipe Source

Prep Time: 15 mins

Total Time: 15 mins

Ingredients

1. 2 tablespoon lemon juice

2. 2 tablespoon oil, olive, extra virgin

3. 1 clove(s) garlic, small, minced

4. 1/4 teaspoon salt, or to taste

5. pepper, black ground, freshly ground, to taste

6. 4 large carrot(s), grated, (2 cups)

7. 3 tablespoon dill weed, fresh, chopped

8. 2 tablespoon scallion(s) (green onions), chopped

Preparation

Whisk lemon juice, oil, garlic, salt and pepper in a medium bowl. Add carrots, dill and scallions; toss to coat. Chill until serving time

Calories: 90

Makes 4 servings

Creamy feta and broccoli salad

Servings: 4

Yield: 4 servings, 1 cup each

Total Time: 20

Prep Time: 20

Recipe Ingredients:

1.1/3 cup crumbled feta cheese

2.1/4 cup nonfat plain yogurt

3.1 tablespoon lemon juice

4.1 clove garlic, minced

5.1/4 teaspoon freshly ground pepper

6.8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups)

7.1 7-ounce can chickpeas, rinsed

8.1/2 cup chopped red bell pepper

Steps:1.Whisk feta, yogurt, lemon juice, garlic and pepper in a medium bowl until combined.

2.Add broccoli, chickpeas and bell pepper; toss to coat. Serve at room temperature or chilled.

Per serving: 122 calories; 3 g fat (2 g sat, 1 g mono ); 11 mg cholesterol; 18 g carbohydrates; 7 g protein; 4 g fiber; 260 mg sodium; 324 mg potassium.

Salsa, Black Bean, and Rice Salad

k Info:

Nutritional Info (Per serving): makes 6 servings

Calories: 192, Saturated Fat: 0g, Sodium: 549mg, Dietary Fiber: 5g, Total Fat: 1g, Carbs: 42g, Cholesterol: 2mg, Protein: 9g

Total Time: 30 mins

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Ingredients

1. 2 cup(s) rice, long grain, cooked, chilled

2. 1 can(s) beans, black, (15 ounces) rinsed and drained

3. 2 cup(s) tomato(es), chopped

4. 1 cup(s) pepper(s), red, bell, chopped

5. 1 cup(s) corn, whole kernel frozen, thawed

6. 2 scallion(s) (green onions), thinly sliced

7. 2 tablespoon cilantro

8. 1 cup(s) salsa

9. 4 ounce(s) cheese, Monterey Pepper Jack, with jalapeno chile peppers, cut into 1/4-inch cubes

10. lettuce leaves

11. 1/2 cup(s) sour cream, light or fat-free

12.

Add a tasty Panini to this recipe in just 20 minutes! Learn how!  

Preparation

1. In a large bowl, stir together chilled rice, black beans, tomatoes, sweet pepper, corn, green onions, and cilantro; add picante sauce or salsa. Toss to coat. If desired, stir in cheese.

1. To serve, line 6 salad bowls or plates with lettuce leaves. Top with rice mixture. Serve with sour cream.

Cobb Salad

Calories: 95

3 cups salad greens (30)
2 slices extra lean turkey bacon (40)
1 slice turkey (25)
Walden Farms dressing (0)

Egg Salad

Calories: 91

3 egg whites (51)
1.5 Tbsp FF mayo (15)
1 Tbsp sweet relsih (15)
Dash of mustard (0)
Lettuce (10)

Egg Salad

2 hard boiled egg whites
1/2 hard boiled egg yolk
1 Tablespoon no-fat sour cream
season with onion powder (and/or garlic powder), salt and pepper

serve on leafs of romaine lettuce

78 calories total

**Great to use on sandwiches too! Or on a simple pita or alone..

Taco Salad
3 oz ground lean turkey (60)
1/4 pk taco season (5)
1/2 md tomato (12)
2 cups lettuce (20)
FF shredded cheese (35)
TOTAL-130 calories
Just fry the turkey meat and add the seasoning, and serve. It makes a huge serving. And is YUMMY!

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