7 Colorful Summer Salads

7 Summer Salads

7 COLORFUL SALADS

 PEACH & HEIRLOOM TOMATO SALAD

Who would think that peaches and heirloom tomatoes would make such a delicious pairing!

Total Time: 15 min.

Prep Time: 15 min.

Cooking Time: None

Yield: 4 servings

Calories: 117

Fat:  4g

 

Ingredients:

2 tsp. extra virgin olive oil

3 Tbsp. red wine vinegar

2 Tbsp. finely chopped mint (or basil, chives, or parsley)

¼ tsp. sea salt

¼ tsp. ground black pepper

4 medium ripe peaches, sliced

4 medium heirloom tomatoes, sliced into wedges

2 Tbsp. crumbled feta cheese

 

Preparation:

1. Combine oil, vinegar, mint, salt, and pepper in small bowl; whisk to blend. Set aside.

2. Arrange peaches and tomatoes on a large serving platter.

3. Drizzle evenly with dressing.

4. Top evenly with cheese.

*********************************

SPINACH & BERRY SALAD

Topped with fresh blueberries and strawberries, and dressed with a tangy homemade vinaigrette, this salad tastes like summertime!

Total Time:   10 min.

Prep Time:   10 min.

Cooking Time:   None

Yield:   4 servings

Calories:  107

Fat:  6 g

Ingredients:

8 cups fresh baby spinach

1 medium orange bell pepper, thinly sliced

½ cup fresh blueberries

½ cup sliced fresh strawberries

¼ cup slivered almonds

8 Tbsp. Strawberry Vinaigrette

 

Preparation:

1. Combine spinach, bell pepper, blueberries, strawberries, and almonds in a large serving bowl; toss gently to blend.

2. Drizzle salad evenly with Strawberry Vinaigrette; toss gently to blend.

3. Serve immediately.

*********************************

GREEK SALAD

The original but lower in fat and calories!

Total Time: 15 min.

Prep Time: 15 min.

Cooking Time: None

Yield: 4 servings\

Calories:  108

Fat:  7

Ingredients:

3 Tbsp. white balsamic vinegar

½ tsp. dried oregano leaves (or 1½ tsp. finely chopped fresh oregano)

¼ tsp. sea salt

¼ tsp. ground black pepper

1 Tbsp. extra-virgin olive oil

8 cups mixed salad greens

1 cup halved cherry tomatoes

½ medium red bell pepper, thinly sliced

½ medium cucumber, thinly sliced

¼ medium red onion, thinly sliced

¼ cup small green olives

¼ cup crumbled feta cheese

 

Preparation:

1. Combine vinegar, oregano, salt, and pepper in a small bowl; whisk to blend.

2. Slowly add oil, whisking continuously, until blended. Set aside.

3. Combine greens, tomatoes, bell pepper, cucumber, onion, olives, and cheese in a large bowl; mix well.

4. Drizzle salad evenly with dressing; toss gently to blend.

5. Serve immediately.

*********************************

 

GRILLED CHICKEN CAESAR SALAD

A summer classic!

Total Time: 10 min.

Prep Time: 10 min.

Cooking Time: None

Yield: 6 servings

Calories:  239

Fat:  10 g

Ingredients:

3 romaine lettuce heads, chopped (or torn)

12 oz grilled chicken breast, boneless, skinless, sliced

¾ cup Creamy Lemon Caesar Dressing

¼ cup whole wheat croutons

¼ cup shaved Parmesan cheese (about ¾ oz)

Preparation:

1. Place lettuce and chicken in a large serving bowl.

2. Drizzle with dressing; toss gently to blend.

3. Sprinkle with croutons and cheese.

 

Creamy Lemon Caesar Dressing:

Total Time: 10 min.

Prep Time: 10 min.

Cooking Time: None

Yield: 8 servings, about 2 Tbsp. each

Calories:  73

Fat: 6 g

Ingredients:

8 oz nonfat plain yogurt

¼ cup mayonnaise

3 Tbsp. fresh lemon juice

2 cloves garlic, finely chopped

2 anchovies (or 1 to 2 tsp. anchovy paste)

1 tsp. Worcestershire sauce

1 tsp. Dijon mustard

Sea salt and ground black pepper (to taste; optional)

Preparation:

1. Place all ingredients in a food processor (or blender) and pulse until smooth.

*********************************

ARUGULA SALAD WITH PEACHES

Total Time: 10 min.

Prep Time: 10 min.

Cooking Time: None

Yield: 4 servings

Calories:  98

Fat:  5 g

 Ingredients:

 8 cups arugula (or mixed salad greens)

2 medium ripe peaches, sliced

1 oz. fresh mozzarella cheese, thick sliced

1 Tbsp. extra-virgin olive oil

3 Tbsp. balsamic vinegar

 Preparation:

 1. Place salad on a large serving plate.

2. Top with peaches and cheese.

3. Drizzle salad evenly with oil and vinegar.

4. Serve immediately.

 *********************************

 BLACKBERRY SPINACH SALAD

Total Time: 10 min.

Prep Time: 10 min.

Cooking Time: None

Yield: 4 servings

Calories:  128

Fat:  8

 Ingredients:

 3 Tbsp. white balsamic vinegar

1 tsp. raw honey

1 Tbsp. finely chopped shallot

1 Tbsp. extra-virgin olive oil

8 cups fresh baby spinach

1 cup fresh blackberries

2 Tbsp. crumbled feta cheese

¼ cup slivered almonds

 Preparation:

 1. Combine vinegar, honey, and shallot in a small bowl; whisk to blend.

2. Slowly add oil, whisking continuously, until blended. Set aside.

3. Combine spinach, blackberries, cheese, and almonds in a large serving bowl; toss gently to blend.

4. Drizzle salad evenly with dressing; toss gently to blend.

5. Serve immediately.

*********************************

SPINACH AND AVO SALAD

Total Time: 10 min.

Prep Time: 10 min.

Cooking Time: None

Yield: 4 servings

Calories:  129

Fat: 9

Ingredients:

3 Tbsp. red wine vinegar

2 Tbsp. finely chopped shallot

¼ tsp. sea salt

¼ tsp. ground black pepper

1 tsp. poppy seeds

1 Tbsp. extra-virgin olive oil

8 cups fresh baby spinach

¼ cup dried cranberries

¼ cup sliced raw almonds, toasted

¼ medium avocado, sliced

Preparation:

1. Combine vinegar, shallot, salt, pepper, and poppy seeds in a small bowl; whisk to blend.

2. Slowly add oil, whisking continuously, until blended. Set aside.

3. Combine spinach, cranberries, and almonds in a large serving bowl; mix well.

4. Drizzle salad evenly with dressing; toss gently to blend.

5. Top with avocado; serve immediately.

*********************************

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s