Healthy Recipes - Salads

Carribean Chicken Salad

1 can (10 ounce) chunk white chicken in water, thoroughly drained
1 can (8 ounce) pineapple chunks, thoroughly drained
1/2 cup drained, canned water chestnuts, quartered
1/3 cup sliced green onions3 tablespoons mayonnaise
1 1/2 tablespoons minced fresh ginger
1 tablespoon fresh lime juice
Salt and pepper to taste
2 papayas or 2 small cantaloupes, halved and seeded
Lime or lemon wedges

Preparation:

In bowl, mix all ingredients except salt, pepper, fruit halves and lime or lemon wedges. Season with salt and pepper.

Cut a thin slice from bottom of each fruit half to make a flat surface for plating; place halves on 4 serving plates. Mound chicken salad in fruit halves, dividing equally. Serve with lime or lemon wedges.

Preparation Time: 20 minutes
Servings: 4
Nutritional Information Per Serving: 340 calories; 12 g fat; 40 mg cholesterol; 350 mg sodium; 41 g carbohydrate; 6 g fiber; 17 g protein.

Confetti Picnic Salad

1 can (15 1/4 ounce) corn, drained
1 can (15 ounce) chick-peas, rinsed and drained
1 can (14 1/2 ounce) cut green beans, drained
1 basket grape or cherry tomatoes, halved
1 cup matchstick-cut carrots (from a bag)
1/2 cup prepared Italian dressing
3 hard-cooked eggs, peeled

Preparation:

In large bowl, put corn, chick-peas, green beans, tomatoes and carrots. Add dressing and toss to coat. Cover and refrigerate at least 30 minutes.

To serve, separate egg yolks and whites. Coarsely chop whites and toss with salad. With your fingers, crumble yolks and sprinkle over top of salad.

Preparation Time: 15 minutes
Cool Time: 30 minutes
Servings: 6 - 8
Nutritional Information Per Serving: 235 calories; 16 g fat; 106 mg cholesterol; 612 mg sodium; 24 g carbohydrate; 5 g fiber; 8 g protein.

Herbed Bean and Fresh Tomato Salad

1/3 cup extra-virgin olive oil
1/4 cup red wine vinegar
1 garlic clove, minced
Salt and Freshly ground black pepper to taste
2 cans (15 ounces each) cannellini beans, rinsed and drained
1 can (4 ounce) diced mild green chiles, drained
1 can (3.8 ounces drained weight) sliced ripe olives, drained
1/2 medium sweet white onion, chopped
1/4 cup chopped celery
1/4 cup chopped red or green bell pepper
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon chopped fresh oregano
4 large, red, ripe tomatoes (about 2 1/2 pounds)

Preparation:

In large bowl, whisk oil, vinegar, garlic, 1/2 teaspoon salt and 1/4 teaspoon pepper. Stir in beans, chiles, olives, onion, celery, bell pepper, parsley and oregano. Cover and refrigerate at least 30 minutes, to blend flavors.

To serve, halve tomatoes through stem ends and cut out cores. Cut halves crosswise into 1/2-inch-thick slices. Arrange tomatoes on large, deep platter and sprinkle with 1/4 teaspoon each salt and pepper. Spoon bean salad over and serve.

Preparation Time: 25 minutes (allow 30 minutes to chill)
Servings: 8 servings
Nutritional Information Per Serving: 171 calories; 10 g fat; 0 mg cholesterol; 243 mg sodium; 17 g carbohydrate; 5 g fiber; 4 g protein.

Hominy Melody Salad

1 can (15 1/2 ounce) white hominy
1/4 cup chopped green pepper
1/4 teaspoon pepper
2 tablespoons chopped onion
1/4 teaspoon celery seed
1 cup sliced celery
1 cup cubed or grated cheese
1/4 cup sliced olives
1/4 cup mayonnaise
1 teaspoon salt 2 tomatoes sliced into wedges

Preparation:

Rinse hominy and drain well. Combine with remaining ingredients and chill well. Serve on lettuce, garnished with tomato wedges and more mayonnaise if desired.

To make a main-dish salad, add 1 can drained tuna fish or 1 cup diced ham or 4 chopped hard-cooked eggs.

Preparation Time: 10 minutes (allow 60 minutes to chill)
Servings: 4 - 6
Nutritional Information Per Serving: 359 calories; 23 g fat; 43 mg cholesterol; 1119 mg sodium; 30 g carbohydrate; 7 g fiber; 12 g protein.

Mandarin Chicken Salad

1 can (8 ounce) pineapple chunks
3 cups cooked chicken, cubed
1/2 cup seedless raisins or chopped dates
1 can (11 ounce) Mandarin oranges, drained
1 container(8 ounce) plain lowfat yogurt
1/3 cup hoisin sauce
1 teaspoon of garlic powder
1/2teaspoon dry mustard
2 bananas, sliced
8 cups (1 pound) lettuce

Preparation:

Drain pineapple, reserving 1/4 cup juice.

Combine pineapple chucks, chicken, raisins and oranges in large serving bowl; set aside.

Stir together yogurt, reserved pineapple juice, hoisin sauce, garlic powder and dry mustard in bowl. Spoon over chicken mixture; toss to evenly coat. Cover; chill 1 hour to blend flavors. Add bananas just before serving.

Arrange salad on serving platter over lettuce; spoon chicken mixture over salad; toss together.

Preparation Time: 15 minutes (allow 60 minutes of chilling time) Servings: 6 bars

Nutritional Information Per Serving: 361 calories; 10 g fat; 61 mg cholesterol; 334 mg sodium; 44 g carbohydrate; 4.5 g fiber; 26 g protein.

Refreshing Spinach Salad

1 can (15 ounce) lite sliced pears
1 cup sliced fresh mushrooms
1 cup cherry tomatoes, halved
1 cup alfalfa sprouts
1 cup orange segments
4 cups chopped fresh spinach

Ingredients for tarragon dressing

Reserved liquid from 1 can of pears
2 tablespoons white wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon tarragon, crumbled
3 tablespoons flour

Preparation:

Drain pears, reserving liquid. Arrange pears, mushrooms, tomatoes, alfalfa sprouts and oranges on spinach bed. Serve with prepared dressing.

For Tarragon Dressing: Thoroughly blend all ingredients. Pour over salad, lightly toss.

Preparation Time: 10 minutes
Servings: 4
Nutritional Information Per Serving: Calories 118; Fat 1g ; Cholesterol 0mg; Sodium 375mg; Carbohydrate 28g (Dietary Fiber 5g); Protein 3g.