Sunday, August 18, 2013

Simple Salads

Lunch is often the meal I struggle the most with - I'm always craving something satisfying that will keep me full throughout my busy afternoon. These 2 simple salads are easy to make the night before and are super flavorful. Using Greek yogurt for both of the dressings saves a few calories and adds  extra protein. These recipes are also very kid friendly and would be great for a quick dinner during the week!

Lemon Pepper Caesar Salad with Homemade Garlic Croutons
Serves 4

All you need:
3 cups cubed day-old baguette bread
2 tablespoons extra virgin olive oil, divided
1 teaspoon garlic powder
1 (6 oz.) container plain nonfat Greek yogurt
3/4 cup shredded parmesan cheese
1 garlic clove, minced
2 teaspoons anchovy paste
Juice of 1 lemon
1 teaspoon Dijon mustard
2 teaspoons lemon pepper seasoning
Salt and freshly ground black pepper
2 romaine hearts, chopped

All you do:
1. Make the croutons: Preheat oven to 350 degrees. Toss the bread cubes in a large bowl with 1 tablespoon olive oil and garlic powder. Spread on a baking sheet and bake until crisp, tossing halfway through, about 20 minutes. Season with salt and pepper. Allow to cool.

2. Meanwhile, make the dressing: Puree the yogurt, 2 tablespoons parmesan, garlic, anchovy paste, lemon juice, mustard and 2 tablespoons water in a food processor or blender.



3. Toss the lettuce, croutons, dressing and remaining parmesan cheese in a large bowl. Divide salad among bowls and season with more pepper, if desired.


Nutrition facts: Calories 253, Total fat 9g, Saturated fat 3g, Cholesterol 45mg, Sodium 430mg, Carbohydrate 21g, Fiber 6g, Protein 12g

Chicken Salad with Greek Yogurt
Serves 4

All you need:
1 lb. boneless, skinless chicken breast, cooked and cooled
1/3 cup dried cranberries
1/4 cup sliced almonds, toasted
2 green onions, sliced
2 ribs celery, sliced thin

Dressing:
1/2 cup light mayonnaise
1 (6 oz.) container plain nonfat Greek yogurt
Juice of 1 lemon
1 tablespoon white wine vinegar
1 tablespoon Dijon mustard
1 teaspoon honey
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

All you do:
1. Combine dressing ingredients in a large mixing bowl.

2. Add diced chicken.

3. Add dried cranberries, almonds, green onion and celery and toss to combine.

4. Serve with crackers or crusty bread. (It's also really good on it's own too!)

Nutrition facts per serving: Calories 153, Total fat 4g, Saturated fat 1g, Cholesterol 30mg, Sodium 459mg, Carbohydrate 10g, Fiber 2g, Protein 23g

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