Start with 1-1/2 cups of fresh mixed greens. Add a tablespoon of your favorite vinaigrette. Then pile on the good stuff. By Sidney Fry, MS, RD
A salad in a supporting role is always a safe choice, but what about when you want a plate of greens to take center stage?
To that we say, double the greens and dressing, pick your favorite flavor booster, then add extra protein for a super salad
supper that clocks in under 400 calories.
• Flank steak (3 ounces broiled): 375 calories
• Chicken breast (3 ounces roasted): 360 calories
• Shrimp (¼ pound grilled): 345 calories
Give your salad some south-of-the-border inspiration with this flavor combination.
2 tablespoons rinsed and drained black beans + 2 tablespoons sweet yellow corn + 2 tablespoons crumbled queso fresco + 2 tablespoons cubed avocado
There are some combinations that are no-brainers. This family of flavors is one of them.
½ ounce goat cheese + 1 tablespoon chopped toasted walnuts + ¼ cup fresh pear slices
This topping choice is light, fresh, and healthy. We love the crunch-factor of the fresh veggies.
¼ cup sliced red bell pepper + 2 tablespoons crumbled feta cheese + ¼ cup chopped fresh cucumber + 4 sliced kalamata olives
Savory blue cheese, tart dried cranberries, with toasted walnuts will kick up your tired greens.
1 tablespoon crumbled blue cheese + 1 tablespoon sweetened dried cranberries + 1 tablespoon chopped toasted walnuts
It's a classic—we'll let your tastebuds do the talking.
2 plum tomatoes + 2 tablespoons chopped fresh basil + 1 ounce fresh mozzarella
Loads of protein brought to you by crunchy, sweet, and salty toppings make for a delicious and healthy combination.
2 tablespoons edamame + 1 tablespoon crunchy Chinese noodles + 2 tablespoons mandarin orange segments + 1 tablespoon chopped roasted peanuts