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Healthy yet satisfying salads

Suzi Milovanovic has been a mother of all kinds: stay at home mom, work from home mom, and go-the-office working mom. She blends all these perspectives in her contributions to various local and national print and online publications, tel...

Favorite leafy greens

Salads are the perfect low-cal diet companion, but you don't have to wait until you're watching your waistline to enjoy all the benefits. At the base of every healthy and satisfying salad is a plethora of vegetables that make them great sources of vitamin C and folate, supplied from the leafy greens that accompany most salads. Colorful salads that include tomatoes, carrots, red cabbage, bell peppers and dried cranberries also deliver vitamin A (as beta carotene), lycopene and other key phytonutrients.

Easy bean salad

Check out these tasty salad recipes that include hearty main-dish salads that leave you full and satisfied, as well as lighter salads, perfect as a side dish or appetizer.

Mango Grilled Chicken Salad

Ingredients

  • 2 boneless chicken breasts, halved
  • 5 tablespoons olive oil
  • 2 scallions, minced
  • 2 teaspoons fresh thyme
  • 1 tablespoon balsamic vinegar
  • 1 shallot, minced
  • 4 cups shredded romaine, rinsed and spun dry
  • 1/2 cup finely shredded red cabbage
  • 1 large mango, peeled, pitted and cut into 1-inch dice

Directions

  1. On a large, plate drizzle the chicken with 1 tablespoon of olive oil and sprinkle with the scallions, 1 teaspoon of the thyme, salt and pepper to taste, turning it to coat well, and let marinate at room temperature, turning it once, for 30 minutes.
  2. Prepare the vinaigrette in a small bowl by whisking together the vinegar, the shallot, the remaining 1 teaspoon thyme, salt and pepper to taste, add the remaining 4 tablespoons oil in a stream while continuing to whisk until it is emulsified.
  3. Grill the chicken for 4 to 5 minutes on each side, or until it is cooked through. In a large bowl, toss the romaine, the watercress, the cabbage, and the mango with just enough of the vinaigrette to coat the salad well, transfer the salad to a platter, and top it with the chicken. Serve the remaining vinaigrette separately.

Tuna Salad with Orange and Bell Pepper

Ingredients

  • 1/4 cup olive oil
  • 1/4 cup red wine vinegar
  • 1 tablespoon minced garlic
  • 3 seedless oranges, peel and white pith removed
  • 1 small red onion, halved, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 9-ounce can white meat tuna packed in water, drained well, separated into chunks
  • 1/4 cup chopped fresh parsley
  • 8 cups mixed salad greens
  • 1/3 cup slivered almonds, toasted

Directions

  1. In a large bowl, whisk oil, vinegar and garlic.
  2. Working over the bowl with dressing, cut oranges between membranes, releasing segments into bowl.
  3. Add onion, bell pepper, tuna and parsley; toss.
  4. Season with salt and pepper. (Can be made 2 hours ahead. Cover; refrigerate.)
  5. Divide salad greens among plates. Spoon tuna salad over, dividing equally. Garnish with almonds.

Tomato Salad and Garlic Vinaigrette

Ingredients

  • 1 large leaf lettuce, large leaves torn into smaller pieces
  • 4 large or 6 small ripe Italian tomatoes, about 500 g in total, sliced
  • 2 cups cherry tomatoes, halved
  • 16 fresh basil leaves
  • 2 tablespoons toasted pumpkin seeds
  • 2 tablespoons toasted sunflower seeds
  • Garlic Vinaigrette
  • 1 small garlic clove, finely chopped
  • 1 1⁄2 teaspoons red wine vinegar
  • 2 tablespoons extra virgin olive oil
  • pepper to taste

Directions

  1. To make the garlic vinaigrette, whisk together the garlic, vinegar, oil and pepper in a small mixing bowl.
  2. Divide the salad greens among plates or on a serving platter. Arrange the sliced tomatoes and then the cherry tomatoes on top. Drizzle the vinaigrette over the tomatoes.
  3. Scatter the basil leaves and the pumpkin and sunflower seeds over the tomatoes, and serve at immediately.

Easy Bean Salad with Spice

Ingredients

  • 1 (14.5 ounce) can black beans
  • 1 (14.5 ounce) can dark red kidney beans
  • 1 (15 ounce) can garbanzo beans
  • 1 (14.5 ounce) can pinto beans
  • 1 (10 ounce) package frozen corn kernels, thawed
  • 1 tablespoon vegetable oil
  • 1 teaspoon cumin
  • 2 tablespoons chili powder
  • 1 teaspoon lime juice
  • 1 (8 ounce) jar chunky salsa
  • 1 pinch dried parsley

Directions

  1. Drain and rinse beans well and pour into a large bowl.
  2. Add corn, oil, cumin, chili powder, lime juice and salsa; mix well.
  3. Sprinkle with parsley, cover and chill for about 1 hour before serving.

You don't have to be on a diet to enjoy healthy and satisfying salads – bring on the green and dig into one tonight with these tasty recipes.

More satisfying salad recipes

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