Spring is here! Time for some simple Salads!
- On May 01, 2014
- By Lindsay
- In Appetizers, Entrees, Quick and Easy, Recipes, Salad/Vegetables, Sides
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Try these quick and easy recipes and take advantage of the fresh ingredients this season!
Creamy Chicken Salad with Greek Yogurt
Print recipe
| Serves | 6 |
| Prep time | 15 minutes |
| Website | www.fitsugar.com |
This is a quick and easy chicken salad recipe that can be served over a fresh batch of mixed greens without all of the extra fat and calories!
Per serving: 2oz protein equivalents, 1/2 serving fruit, 1 tsp fat.
Ingredients
- 2 boneless, skinless chicken breasts, poached
- 1/4 cup fat free plain Greek Yogurt
- 1/3 cup apples, chopped
- 1/3 cup grapes, halved
- 1/3 cup celery, chopped
- 1/4 cup almonds, slivered
Directions
| Step 1 | |
| Roughly dice poached chicken breasts and place in a large bowl. Mix in Greek yogurt until coated evenly.Add celery, apple, grapes, and almonds to the bowl and mix. Refrigerate before serving. | |
Loaded Broccoli Salad with Greek Yogurt Dressing
| Serves | 6-8 |
| Prep time | 15 minutes |
| Meal type | Appetizer, Salad, Side Dish |
| Misc | Pre-preparable, Serve Cold |
| By author | Lindsay Lawes, MS, RD |
This broccoli salad couldn't be any easier! Great for spring and summer BBQ's!
Add grilled chicken for extra protein if desired.
Per serving: 1 serving vegetable, 1/2 serving fruit, 1 tsp fat/oil
Ingredients
- 4 cup broccoli florets
- 1 cup fat free plain greek yogurt
- 1 green apple, diced
- 1/4 cup diced red onion
- 1/3 cup raisins
- 1/4 roasted sunflower seeds
- 1/3 cup cashews, lighty chopped
- 1/4 fresh cilantro, chopped
- salt and black pepper to taste
Directions
| Step 1 | |
| Combine all ingredients except cilantro in large bowl and mix. Refrigerate at least 2 hours before serving. Top with cilantro. | |
Hashed Brussels Sprouts with Lemon Zest
Try this quick and easy Brussels sprouts recipe as a delicious and healthy side to any lean protein!
Hashed Brussels Sprouts with Lemon Zest
| Serves | 8-12 |
| Cook time | 25 minutes |
| Dietary | Diabetic, Gluten Free, Vegetarian |
| Meal type | Appetizer, Side Dish, Starter |
| Misc | Pre-preparable, Serve Hot |
| From book | "The Union Square Cafe Cookbook" and courtesy of client at Boulder Nutrition and Exercise |
This is a quick and easy side dish for many occasions. Try experimenting with different seeds (ie cumin, poppy, or mustard) to find your perfect match!
Per serving: 1 serving non-starchy vegetables, 1 tsp fat/oil equivalent.
Ingredients
- 2 tablespoons lemon juice
- grated zest of one lemon
- 2-3lb brussels sprouts
- 2 tablespoons olive oil
- 1-2 tablespoon Smart Balance or Earth Balance spread
- 3 cloves garlic, minced
- 2 tablespoons black mustard seeds, cumin seeds, or poppy seeds
- 1/4 cup dry white wine or vermouth
- salt and pepper to taste
Directions
| Step 1 | |
| Place lemon juice in a large bowl. Cut bottom of sprouts and discard. Cut sprouts into thin slices using either food processor or sharp knife (halve sprouts lengthwise, thinly slice crosswise). Transfer into bowl with lemon juice. Toss to cover sprouts evenly. | |
| Step 2 | |
| Heat oil and butter over high heat in large skillet. Add sprouts, garlic, and seeds. Stirring often until sprouts are wilted but still bright green, about 4 minutes. | |
| Step 3 | |
| Add wine and sprinkle with salt and pepper. Cook, stirring for about 1 minute more. Turn off heat, add more pepper and salt to taste, stir in lemon zest, reserving a small amount to sprinkle over top before serving. | |
The SuperBowl is here again!
The SuperBowl….a great excuse for a party! But not a great excuse for busting through your belt! Here are some easy and enjoyable dip recipes to bring to your football fiesta! All can be served with fresh vegetables (low calorie and high in fiber), or whole grain crackers or tortillas.
Extra-Easy Hummus
| Prep time | 5 minutes |
Hummus is a great choice for dipping! With fiber and protein from the chickpeas, it leaves you feeling more satisfied than many others. It can also be very versatile in flavor. Try adding more garlic, roasted red peppers, or experiment with other herbs and spices to change the flavor!
Ingredients
- 15-oz can low sodium chickpeas, rinsed and drained
- 2 tablespoons extra virgin olive oil
- lemon juice to taste
- minced garlic to taste
- crushed red pepper flakes, optional
Directions
| Step 1 | |
| Combine all ingredients in food processor and blend until smooth. Serve with fresh vegetables or whole grain crackers. | |
Quick & Easy Black Bean Dip
| Serves | 1 1/2 cups |
| Prep time | 10 minutes |
| Cook time | 10 minutes |
| Total time | 20 minutes |
| Meal type | Appetizer, Snack, Starter |
| Misc | Child Friendly, Pre-preparable |
| Website | eatingwell.com |
Per 1 tablespoon: ~20kcals, 3g carbs, 1g fiber, 1g protein.
Ingredients
- 15-oz can low sodium black beans, rinsed
- 1/2-1 cup prepared salsa
- 2 tablespoons lime juice
- 2 tablespoons fresh cilantro
- 1/4 teaspoon ground cumin
- salt and black pepper to taste
Directions
| Step 1 | |
| Combine black beans, salsa, lime juice, cilantro and cumin in a food processor. Process until smooth. Season with salt and pepper. | |
Skinny and Satisfying Artichoke Dip
| Prep time | 5 minutes |
| Cook time | 30 minutes |
| Total time | 35 minutes |
| Meal type | Appetizer, Side Dish, Snack, Starter |
| Misc | Child Friendly, Serve Hot |
| Website | cookingwithmykid.com |
Ingredients
- 14-oz can artichoke hearts, rinse, drained and chopped
- 1 clove garlic, minced
- 1 cup plain non-fat greek yogurt
- 1/2-3/4 cup grated parmesan cheese
- 1 tablespoon whole grain breadcrumbs, seasoned
Note
This dip is super easy to prep and much better for your waist then typical artichoke dip recipes. Still creamy and cheesy, but with less fat and calories, and more protein from the greek yogurt!
Directions
| Step 1 | |
| Preheat oven to 375F. Combine chopped artichokes,greek yogurt, garlic and cheese in medium bowl until well-mixed. Transfer to glass backing dish. Sprinkle with bread crumbs. Bake until bubbling, about 25 to 30 minutes. Cool for 5 to 7 minutes before serving. Serve with fresh vegetable sticks or whole grain tortilla chips. | |
Simple Soups for Meatless Meals
Here are some quick and easy recipes for a soup that will please your palate!
Black Bean Soup
| Serves | 4 |
| Prep time | 15 minutes |
| Cook time | 25 minutes |
| Total time | 40 minutes |
| Dietary | Vegetarian |
| Meal type | Lunch, Main Dish, Side Dish, Soup |
| Misc | Serve Hot |
| Website | eatingwell.com |
This soup is a quick and easy fix for those chilly nights! Packed with fiber and protein from beans, and a little kick from the spices, this soup is sure to warm the soul! Serve with a side of grilled chicken or fish for some extra lean protein, and a simple green leafy salad and your meal is complete!
Per 1 1/4 cup soup: 2 servings grains/starchy vegetables, 1/2 serving vegetables, 1 serving protein, 1 serving fat/oils
Ingredients
- 1 tablespoon canola oil
- 1 small onion, chopped
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 2 15-oz cans low sodium black beans, rinsed well
- 3 cups water
- 1/2 cup of your favorite prepared salsa
- pinch of salt
- lime juice
- plain non fat greek yogurt (for garnish)
- fresh clilantro (for garnish)
Directions
| Step 1 | |
| Heat oil in a large saucepan over medium heat. Add onion and cook until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook for about 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice. | |
| Step 2 | |
| Transfer half the soup to a blender and puree. Stir the puree back into the saucepan. Serve with a dollop of greek yogurt and cilantro, if desired. | |
Veggie Loaded Soup
| Serves | 4-6 |
| Prep time | 10 minutes |
| Cook time | 20 minutes |
| Total time | 30 minutes |
| Dietary | Vegetarian |
| Meal type | Appetizer, Side Dish, Soup |
| Misc | Serve Hot |
A simple way to enjoy your veggies! Try mixing it up with different vegetable combinations and herbs. Add beans for some extra protein and fiber, or try adding some tofu for a more complete meal!
Per serving: 1 tsp fat/oil, 2 servings vegetables
Ingredients
- 1 tablespoon olive oil
- 1/2 large onion, chopped
- 2 ribs celery, chopped
- 2 large carrots, chopped
- 2 cups mixed veggies, chopped (ie. zucchini, green beans, summer squash)
- 1 teaspoon thyme
- salt (to taste)
- 1 teaspoon oregano
- 1 bay leaf
- 3 cups low sodium vegetable broth
- 1 15-oz can tomatoes
Directions
| Step 1 | |
| Heat oil in a large stock pot. Add onion, carrots and celery. Heat while stirring for 3-4 minutes or until onions are soft. Add the rest of the vegetables and heat for 1-2 more minutes. Add salt, thyme and oregano, stirring to coat the vegetables well. Add bay leaf and vegetable broth. Bring to a simmer. Add tomatoes, stir, and allow soup to simmer until all the vegetables are cooked. Adjust seasonings to taste. Remove the bay leaf and serve with a pinch of fresh parmesan! | |
Check out this delicious and super quick-prep Curried Cauliflower Soup recipe from Woman’s Day. Replace the chicken broth with veggie broth and you’ve got another great vegetarian-friendly meal!