in Diet Recipe, Lose Weight Naturally, Low Calorie, Quick Healthy Meals, Recipes, Salads, Weight Loss

10 Must Try Fresh Salads For A Healthy Meal

by eatwoo.com 27 August 2019, 21:47 1.3k Views

10 Must Try Fresh Salads For A Healthy Meal

10 Must Try Fresh Salads For A Healthy Meal: 10 Best Healthy and Easy Salad Recipes – Easy, fresh, and healthy salad recipes that can be on your dinner table in no time! Craving fresh, healthy, delicious salads? Find 10 epic salad recipes here! All vegetarian, many are vegan and gluten free. Enjoy as-are or add extra protein.Try Fresh Salads For A Healthy Meal.

1- Grilled Chicken Apple Salad

Grilled Chicken Apple Salad

Preparation Time: 15 minutes

Cooking Time: 12 minutes

Serves: 4

Ingredients:

1/4 cup (50 ml) butter, melted
2 tbsp. (30 ml) red pepper sauce
1 lb. (500 g) chicken breasts, boneless and skinless
6 cups (1.5 L) spring mix lettuce
4 celery stalks, thinly sliced
2 Granny Smith Apples, cored and thinly sliced
1 English cucumber, thinly sliced
1/2 cup (125 ml) Simply Rich Blue Cheese Dressing

Preparation:

In a small bowl, blend butter with red pepper sauce; divide mixture in half and set aside.

Grill chicken, turning once and brushing frequently with half the red pepper sauce mixture, until chicken is thoroughly cooked, about 12 minutes. Let cool slightly; thinly slice and toss with remaining 1/2 of the red pepper sauce mixture.

Arrange lettuce, celery, apples and cucumber on serving platter. Top with chicken, then drizzle with blue cheese dressing.

Nutritional Information Per Serving:

Calories: 350

Fat: 5 grams

Sodium: 215 mg. (8%)

Carbohydrate: 11 grams

Protein: 29 grams
↚

2- Fiesta Black Bean Salad

Fiesta Black Bean Salad

Preparation time: 15 minutes

Makes: 4 servings

Ingredients:

2 tbsp. (30 ml) extra-virgin olive oil
1 1/2 tbsp. (22 ml) lime juice
1 garlic clove, minced
1/2 tsp. (2 ml) each dried thyme and chili powder
1/4 tsp. (1 ml) salt
pinch of cayenne pepper
1 (19-oz / 540 ml) can black beans, rinsed and well drained
1 orange bell pepper, seeded and diced
1 Roma tomato, diced
2 scallions, thinly sliced
1/2 cup (125 ml) frozen corn, thawed
1/4 cup (50 ml) chopped cilantro
6 cups (1.5 L) lettuce greens

Instructions:

In a small bowl, whisk olive oil with lime juice, garlic, thyme, chili powder, salt and cayenne.

In a serving bowl, toss beans with peppers, tomato, scallions, corn and cilantro until mixed. Stir in dressing.

Mix in the lettuce greens and serve.

Nutritional Information Per Serving:

Calories: 214

Fat: 7 grams

Sodium: 375 mg. (15%)

Carbohydrate: 29.9 grams

Protein: 9.3 grams
↚

3- Grilled Steak Salad

Grilled Steak Salad

Preparation Time: 20 minutes

Cooking Time: 8 minutes

Serves: 4

Ingredients:

Dressing:

1/2 cup (125 ml) unsweetened orange juice
1/2 tbsp. (7 ml) ginger root, grated
1/2 tbsp. (7 ml) white wine vinegar
2 cloves garlic, minced
2 tsp. (10 ml) light soy sauce
2 tsp. (10 ml) sesame oil
2 tsp. (10 ml) liquid raw honey
1 tsp. (5 ml) extra-virgin olive oil
1/4 tsp. (1 ml) hot pepper sauce

Beef:

3/4 lb. (375 g) top sirloin steak, trimmed of all visible fat

Salad:

12 cups (3 L) mixed lettuce greens
1/2 lb. (250 g) asparagus, trimmed, cooked and cut in 1-inch pieces
12 cherry tomatoes, halved
1/2 cucumber, thinly sliced
1/2 red onion, thinly sliced into rings
1/4 cup (50 ml) fresh cilantro or parsley, chopped
grated Parmesan cheese for garnish

Preparation:

In a small bowl, whisk together all dressing ingredients. Pour 1/4 cup (50 ml) of dressing over steak in a shallow glass dish, turning to coat. Marinate in refrigerator for 30 minutes. Reserve remaining dressing.

Grill steak for 3-4 minutes per side for a medium cook. Cool and slice thinly on the diagonal.

Toss reserved dressing with lettuce greens, asparagus, tomatoes, red onions, cucumber and cilantro. Mix steak into the salad and garnish with cheese.

Nutritional Information Per Serving:

Calories: 200

Fat: 5 grams

Sodium: 200 mg. (8%)

Carbohydrate: 17 grams

Protein: 23 grams
↚

4- Shrimp, Orange & Avocado Salad

Shrimp, Orange & Avocado Salad

Preparation Time: 15 minutes

Cooking Time: 5 minutes

Serves: 4

Ingredients:

2 tsp. (10 ml) sunflower seeds, toasted
1 lb. (450 g) large shrimp, peeled and deveined
1 tbsp. (15 ml) extra-virgin olive oil
6 cups (1.4 L) lettuce leaves
1/2 large avocado, peeled and sliced
1 large orange, peeled and sectioned
6 cherry tomatoes, halved
2 1/2 tbsp. (40 ml) Orange Almond Vinaigrette

Preparation:

Toast sunflower seeds in a skillet until golden, about 2 minutes. Set the seeds aside.

Heat the oil in the skillet over medium-high heat and cook shrimp, stirring often, until they turn pink, about 3 minutes.

Assemble the lettuce leaves in a salad bowl. Top with avocado, orange, tomatoes and shrimp. Sprinkle on the sesame seeds. Drizzle with vinaigrette.

Nutritional Information Per Serving:

Calories: 230

Fat: 7.5 grams

Sodium: 350 mg. (14%)

Carbohydrate: 14 grams

Protein: 25 grams
↚

5- Pear, Walnut & Romano Salad

Pear, Walnut & Romano Salad

Preparation Time: 10 minutes

Cooking Time: 9 minutes

Serves: 6

Ingredients:

1 tbsp. (15 ml) extra-virgin olive oil
2 Anjou pears, peeled, cored and thinly sliced
6 cups (1.4 L) baby spinach leaves
5 tbsp. (80 ml) Loganberry Vinaigrette
2 tbsp. (30 ml) walnuts
1 oz. (28 g) shaved low-fat Romano cheese

Preparation:

In a medium non-stick skillet, heat oil over medium-high heat. Cook pears until golden and tender about 8 minutes.

Toss spinach with vinaigrette dressing. Arrange spinach on serving plates, then top with warm pears; sprinkle with walnuts and cheese.

Nutritional Information Per Serving:

Calories: 85

Fat: 3 grams

Sodium: 150 mg. (6%)

Carbohydrate: 17 grams

Protein: 2 grams
↚

6- Corn & Kidney Bean Salad

Corn & Kidney Bean Salad

Preparation Time: 10 minutes

Cooking Time: 3 minutes

Serves: 4

Ingredients:

2 tbsp. (30 ml) extra-virgin olive oil
1 clove garlic, finely chopped
1 can (15½ oz. / 440 g) kidney beans, rinsed and drained
1 package (10 oz. / 280 g) frozen whole kernel corn, thawed
1 Roma tomato, chopped
2 green onions, thinly sliced
1/4 cup (60 ml) chopped fresh parsley
1 1/2 tbsp. (25 ml) lemon juice
1/2 tsp. (2.5 ml) chili powder
6 cups (1.4 L) mixed lettuce greens

Preparation:

In a medium non-stick skillet, heat oil over medium-high heat. Cook garlic, stirring occasionally, until fragrant or 1 minute.

Stir in remaining ingredients except lettuce and cook 1 minute more. Remove from heat; cool.

Arrange lettuce in a large serving bowl. Top with bean mixture.

Nutritional Information Per Serving:

Calories: 220

Fat: 5 grams

Sodium: 90 mg. (4%)

Carbohydrate: 37 grams

Protein: 10 grams
↚

7- Tuna, Mushroom & Vegetable Salad

Tuna, Mushroom & Vegetable Salad

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Serves: 2

Ingredients:

1/2 tbsp. (7 ml) extra-virgin olive oil
12 white mushrooms, quartered
6 oz. (170 g) green beans, cut into 1-inch pieces
1 red onion, cut into thin slices
3 cups (950 ml) spring salad mix
1 can (6 oz. / 170 g) tuna in spring water, drained and flaked
6 cherry tomatoes, halved
1/2 English cucumber, sliced
2 tbsp. (30 ml) red wine vinegar
1/4 oz. (7 g) Parmesan cheese

Preparation:

In a medium non-stick skillet, heat oil over medium-high heat. Stir in mushrooms, green beans and onion; cook until just tender, about 6 minutes Cover and steam for 3 minutes.

Arrange greens on serving plates. Top each with warm vegetable mixture, tuna, cucumber and tomatoes. Drizzle with vinegar; garnish with cheese.

Nutritional Information Per Serving:

Calories: 320

Fat: 3.5 grams

Sodium: 140 mg. (6%)

Carbohydrate: 25 grams

Protein: 29 grams
↚

8- Exotic Pork Salad

Exotic Pork Salad

Preparation Time: 20 minutes

Cooking Time: 8-10 minutes

Serves: 6

Ingredients:

Salad:

1 medium bunch kale, trimmed of stems and cut into bite-sized pieces
1 can (14 oz. / 398 ml) black beans, drained and rinsed
1¼ cup (300 ml) fresh grapefruit, sectioned and cut into pieces
1 1/4 cup (300 ml) fresh pineapple, cut into 2-inch (5 cm) lengths
1/2 cup (125 ml) fresh cilantro, chopped

Dressing:

1/4 cup (50 ml) fresh lime juice
5 tbsp. (80 ml) unsweetened orange juice
1 tbsp. (15 ml) extra-virgin olive oil
1 tsp. (5 ml) red pepper flakes

Pork:

1/2 tbsp. (7 ml) extra-virgin olive oil
3/4 lb. (375 g) pork tenderloin
1 1/2 tsp. (7 ml) ground ginger
1/4 tsp. (1 ml) sea salt
1/4 tsp. (1 ml) ground pepper

Preparation:

In a large serving bowl, toss together the salad ingredients. Set aside. In a smaller bowl, whisk together the dressing ingredients.

Season pork with ground ginger, salt and pepper. In a non-stick medium skillet, heat olive oil over medium-high heat. Cook pork until browned on outside and lightly pink on the inside, about 8-10 minutes.

Slice pork on the diagonal. Add pork to salad; pour dressing over all and toss well. Best served immediately.

Nutritional Information Per Serving:

Calories: 210

Fat: 4.5 grams

Sodium: 360 mg. (14%)

Carbohydrate: 25 grams

Protein: 18 grams
↚

9- Mediterranean Pasta Salad

Mediterranean Pasta Salad

Preparation Time: 25 minutes

Cooking Time: 8 minutes

Serves: 6

Ingredients:

2 cups (500 ml) whole grain spiral-shaped pasta, uncooked
1 red onion, thinly sliced
12 grape tomatoes, sliced lengthwise
1/2 English cucumber, diced
1 yellow bell pepper, seeded and diced
3/4 cup (175 ml) low-fat feta cheese, crumbled
1/2 cup (125 ml) black olives
1 cup (250 ml) small shrimp, optional
1 tbsp. (15 ml) balsamic vinegar
3 tbsp. (45 ml) extra-virgin olive oil
2 cloves garlic, minced
2 tbsp. (30 ml) fresh mint, chopped
2 tbsp. (30 ml) fresh thyme, chopped
pinch of sea salt
pepper, to taste

Preparation:

In a large pot, cook pasta in boiling water until al dente. Rinse with cold water and drain well.

In a large serving bowl, combine the pasta and remaining ingredients; toss well. Season with salt and pepper. Best served at room temperature.

Nutritional Information Per Serving:

Calories: 230

Fat: 10 grams

Sodium: 320 mg. (13%)

Carbohydrate: 28 grams

Protein: 8 grams
↚

10- Party Pasta Salad

Party Pasta Salad

Preparation Time: 15 minutes

Cooking Time: 7-10 minutes

Serves: 6

Ingredients:

Dressing:

3 tbsp. (45 ml) extra-virgin olive oil
2 tbsp. (25 ml) balsamic vinegar
2 tbsp. (25 ml) scallions, chopped
2 tbsp. (25 ml) low-fat Romano cheese, grated
1 tbsp. (15 ml) Dijon mustard
1 1/2 tsp. (7 ml) dried basil leaves
1/4 tsp. (1 ml) sea salt
1/4 tsp. (1 ml) pepper

Salad:

1 1/2 cups (375 ml) whole grain bow tie pasta, uncooked
1 1/2 cups (375 ml) cubed cooked chicken
12 asparagus tips
1 zucchini, thinly sliced
1 Roma tomato, chopped
1 red bell pepper, seeded and sliced into strips
parsley, chopped for garnish

Preparation:

In a small bowl, whisk together all the dressing ingredients.

Cook pasta until al dente or about 8 minutes. Drain and rinse pasta under cold water; drain well. Combine pasta with salad ingredients. Add the dressing and toss well. Garnish with parsley.

Cover and chill for 1 hour so flavors can blend.