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 |
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 |
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. | |
Sunday Funday- Simple & Healthy Solutions to your Favorite Football Foods!
Looking for some easy to prepare recipes for your Sunday Funday? Bring out the slow-cooker and try this super simple Pulled-Pork recipe. Of course, you will also need a side of coleslaw! With a total of about 20 minutes of prep-time for these two killer recipes, you wont need to worry about missing a minute of the game!
Easy-Peasy Slow-Cooker Pulled-Pork
| Serves | 4-6 |
| Prep time | 10 minutes |
| Cook time | 6 hours |
| Total time | 6 hours, 10 minutes |
| Meal type | Main Dish |
| Misc | Serve Hot |
| By author | Lindsay Lawes, MS, RD |
Ingredients
- 2-3lb pork tenderloin
- 1 1/2 cup unsweetened applesauce
- 2/3 cups BBQ sauce
- 2 tablespoons worchester sauce
- 1 tablespoon dried parsley
- 1/2 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
Directions
| Step 1 | |
| Spray the bottom of your slow cooker with cooking spray. Place pork in bottom. Sprinkle with seasonings. Spread applesauce evenly over pork. Drizzle with BBQ sauce and Worchester sauce. Cook on high heat for 6-7 hours. Using two forks, gently pull pork apart to shred. | |
Creamy Coleslaw with Greek Yogurt Dressing
| Serves | 4-6 |
| Prep time | 10 minutes |
| Meal type | Appetizer, Main Dish, Salad, Side Dish |
| Misc | Pre-preparable, Serve Cold |
| By author | Lindsay Lawes, MS, RD |
Ingredients
- 1/2 cup plain non-fat greek yogurt
- 1 tablespoon honey
- 2 teaspoons rice vinegar
- 1 teaspoon lemon juice
- 1 tablespoon dijon mustard
- 2 teaspoons olive oil
- 1-2 teaspoon celery seed
- 1 teaspoon no-salt seasoning (ie. Mrs. Dash)
- 4 cups shredded cabbage
- 1/2 cup shredded carrots
- 1/4 cup roasted sunflower seeds
Note
Per 1 cup serving: 1 serving vegetables, 1 tsp fat/oil, 1/2 oz serving protein
Directions
| Step 1 | |
| In a medium sized bowl, combine all wet ingredients and seasonings. Mix well. Add in cabbage and carrots. Stir until veggies are all coated. Sprinkle with sunflower seeds. Cover and refrigerate at least 1 hour before serving. | |
“Beet” this idea!
Here’s a great recipe to use up some of the treasures that come from your garden or the farmers market. With lots of variations for seasonings and toppings, this quick summer salad can be the base of your meal!
Beet and Goat Cheese Arugula Salad
| Serves | 4 |
| Prep time | 20 minutes |
| Cook time | 12 minutes |
| Total time | 32 minutes |
| Meal type | Main Dish, Salad, Side Dish, Starter |
| Misc | Serve Cold |
| Website | foodnetwork.com |
Ingredients
- 1/4 cup balsamic vinegar
- 3 tablespoons shallots, sliced thin
- 1 tablespoon honey
- 1/4 cup olive oil
- 6 Medium sized beets, cooked and quartered
- 6 cups fresh arugula
- 1/2 cup walnuts, toasted and chopped
- 1/4 cup dried craisins
- 1/2 avocado, peeled, pitted and cubed
- 4oz crumbled goat cheese
- salt and pepper to taste
Note
This is a great recipe to use up some of summers garden treasures! Try variations with the viniagrette, such as adding garlic, rosemary, or thyme. Perhaps some toasted pecans instead of walnuts, diced apples instead of dried craisins, or even a creative cheese combo! No arugula? No worries! Spinach, beet greens, collards, or any other kind of leafy green will work too! Serve along side grilled chicken or fish, or even chop up some protein to put on top and you've got a great meal!
Per 1 1/2 cup salad:
2 servings vegetables
1/2 serving fruit
1 oz protein equivalent
2 tsp fat equivalent
1/2 serving dairy
Directions
| Step 1 | |
| Preheat oven to 450F. Line a baking sheet with foil. In a bowl, whisk together balsamic vinegar, honey, and shallots. Gradually stir in olive oil and season with salt and pepper. Toss in beets to coat. Place beets on baking sheet and roast until slightly caramelized, about 12 minutes. Set aside to cool. | |
| Step 2 | |
| Toss arugula, walnuts, and crasins with enough of the left over viniagrette to coat. Season again with salt and pepper. Place beets, avocado and goat cheese on top. Serve and enjoy! | |
Looking for new quick and easy dinner ideas??
Check out these fast, easy, and super delicious dinner ideas! Make extra for lunch the following day to help save time in the morning, and save money!
Super Simple Seared Salmon and Baby Bok Choy
| Prep time | 5 minutes |
| Cook time | 20 minutes |
| Total time | 25 minutes |
| Meal type | Main Dish, Side Dish |
| Misc | Serve Hot |
Ingredients
- 5oz Salmon fillet, skin on ( based on one per person)
- 1 teaspoon Whole ground mustard ( or to taste)
- 1 teaspoon Honey (per fillet)
- 4 heads Baby Bok Choy (one per person)
- 1/2 tablespoon Grape seed oil (for high heat)
- 1 clove Garlic, minced (or to taste)
- 5oz Salmon fillet, skin on ( based on one per person)
- 1 teaspoon Whole ground mustard ( or to taste)
- 1 teaspoon Honey (per fillet)
- 4 heads Baby Bok Choy (one per person)
- 1/2 tablespoon Grape seed oil (for high heat)
- 1 clove Garlic, minced (or to taste)
Note
This is a quick and easy dinner for any night! Go ahead and cook up more Bok Choy, for lunch leftovers tomorrow!
Directions
| Step 1 | |
| For salmon: preheat oven to 425F. Rub mustard and honey on flesh of each fillet. (Note: if you don't have honey, any other sweetener, such as maple syrup, agave, or brown sugar will work. Just don't omit, as it causes the browning!). In a pan, over medium high heat, place fillets flesh down. Sauté about 3 minutes, or until browning. Turn fillets over and place entire pan in oven for about 4 minutes. Salmon will be medium rare when albumin (white part) is beginning to flake off. | |
| Step 2 | |
| For Bok Choy: lightly coat a pan with grape seed oil. Over high heat, add garlic and Bok Choy. Sauté 4-5 minutes. | |
Cucumber-Fennel Salad with Herbed Greek Yogurt
| Serves | 8-10 |
| Prep time | 30 minutes |
| Dietary | Vegetarian |
| Meal type | Main Dish, Salad, Side Dish |
| Misc | Serve Cold |
| Website | Foodandwine.com |
Ingredients
- 1 cup Plain, fat free Greek yogurt
- 3 tablespoons White wine vinegar
- 1/2 cup Chopped parsley
- 1/4 cup Snipped chives
- 4 English cucumbers—halved lengthwise, seedeand thinly sliced on a diagonal
- 2 fennel bulbs—halved lengthwise, cored and very thinly sliced
- 7 Celery ribs, thinly sliced crosswise
- 1 cup Scallions, thinly sliced
Note
Add some grilled chicken, seared salmon, or even some white beans and you've got a great meal!
Directions
| Step 1 | |
| In a large bowl, whisk the Greek yogurt with the white wine vinegar, parsley and chives. Season the dressing with salt and pepper. Fold in the sliced cucumbers, fennel, celery and scallions, season the salad with salt and pepper and serve. | |
Chickpea and Red Onion Salad
| Serves | 4 |
| Prep time | 15 minutes |
| Cook time | 15 minutes |
| Total time | 30 minutes |
| Dietary | Vegetarian |
| Meal type | Main Dish, Salad |
| Misc | Serve Cold |
| Website | Eating well.com |
Ingredients
- 1/4 cup Red onion, slivered
- 1(19oz) can Chickpeas, rinsed and drained
- 1/2 cup Fresh parsley, chopped
- 2 tablespoons Lemon juice
- 1 tablespoon Olive oil
- 1 tablespoon Capers, rinsed and chopped
- Salt and pepper to taste
- Lettuce leaves
Note
Add some grilled chicken or fish alongside and you've got great quick and easy meal!
Directions
| Step 1 | |
| Place onion in a medium bowl, cover with cold water and let soak for 10 minutes. Drain well and place in a salad bowl. Add chickpeas, parsley, lemon juice, oil and capers; stir to combine. Season with salt and pepper. Serve on lettuce leaves. | |
Want more? Check out Food & Wine for recipes like Roasted Carrot and Avocado Salad with Citrus Dressing or Eating Well’s Chicken & White Bean Salad!