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100-Calorie Salad Boosters

March 01, 2011
Photo: Randy Mayor
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
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The Entrée Option

Photo: Randy Mayor
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

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Southwestern

Photo: Randy Mayor
Give your salad some south-of-the-border inspiration with this flavor combination.

100-Calorie Topping: 

2 tablespoons rinsed and drained black beans + 2 tablespoons sweet yellow corn + 2 tablespoons crumbled queso fresco + 2 tablespoons cubed avocado

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Perfect Pear Up

Photo: Randy Mayor
There are some combinations that are no-brainers. This family of flavors is one of them.

100-Calorie Topping: 

½ ounce goat cheese + 1 tablespoon chopped toasted walnuts + ¼ cup fresh pear slices

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Greek

Photo: Randy Mayor
This topping choice is light, fresh, and healthy. We love the crunch-factor of the fresh veggies.

100-Calorie Topping: 

¼ cup sliced red bell pepper + 2 tablespoons crumbled feta cheese + ¼ cup chopped fresh cucumber + 4 sliced kalamata olives

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Nuts, Berries & Blue

Photo: Randy Mayor
Savory blue cheese, tart dried cranberries, with toasted walnuts will kick up your tired greens. 

100-Calorie Topping: 

1 tablespoon crumbled blue cheese + 1 tablespoon sweetened dried cranberries + 1 tablespoon chopped toasted walnuts

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Classic Caprese

Photo: Randy Mayor
It's a classic—we'll let your tastebuds do the talking.

100-Calorie Topping: 

2 plum tomatoes + 2 tablespoons chopped fresh basil + 1 ounce fresh mozzarella

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Protein-Packed

Photo: Randy Mayor
Loads of protein brought to you by crunchy, sweet, and salty toppings make for a delicious and healthy combination.

100-Calorie Topping: 

2 tablespoons edamame + 1 tablespoon crunchy Chinese noodles + 2 tablespoons mandarin orange segments + 1 tablespoon chopped roasted peanuts

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Californian

Photo: Randy Mayor
Everyone's favorite California flavors come to play in this tasty topper.

100-Calorie Topping: 

3 tablespoons cubed avocado + 1 slice center-cut bacon, crumbled + 1 tablespoon shredded cheddar cheese

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