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Authors: Marla Heller
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and sprinkle with cilantro. Serve warm with the lime wedges.
NUTRITIONAL ANALYSIS
(1 serving) 263 calories, 20 g protein, 32 g carbohydrates, 10 g fat, 8 g fiber, 63 mg cholesterol, 484 mg sodium, 446 mg potassium. Food groups: 2½ ounces meat, ½ beans, ½ whole grain, 1 vegetable.
Chipotles
Canned chipotle chilies are smoked jalapeños packed in a spicy chili sauce called adobo. Leftover chipotles and sauce can be transferred from the can to a small airtight container and refrigerated for up to 2 months. Or, to freeze them, place each chipotle on a waxed paper–lined baking sheet and spoon some of the adobo over each chili. Freeze until solid. Remove each chili with its sauce from the baking sheet and store in a zippered plastic bag for up to 3 months.
Cobb Salad
The Brown Derby in Hollywood made the Cobb salad famous. Invented by the restaurant’s owner, it has deceived many diners who order it thinking it is light fare. Even though this is a high-fat meal, it has 19 grams of heart-healthy monounsaturated fats. You could cut the fat content (and calories) by eliminating the blue cheese.
MAKES 2 SERVINGS
5 cups (4 ounces) mixed salad greens
8 ounces cooked chicken breast, such as Basic Roast Chicken Breast 101 ( here ), thinly sliced across the grain
1 ripe avocado, pitted, peeled, and sliced
1 cup Roasted Mushrooms with Thyme and Garlic ( here )
12 grape tomatoes
6 tablespoons Mustard Vinaigrette ( here )
2 tablespoons crumbled reduced-fat blue cheese
Divide the salad greens between two deep salad bowls. Top each with half of the chicken, avocado, mushrooms, and tomatoes, arranging each ingredient in its own section of the bowl.
Drizzle each salad with 3 tablespoons Mustard Vinaigrette and sprinkle with 1 tablespoon of blue cheese. Serve immediately.
NUTRITIONAL ANALYSIS
(1 serving) 438 calories, 23 g protein, 19 g carbohydrates, 33 g fat, 8 g fiber, 45 mg cholesterol, 994 mg sodium, 1,534 mg potassium. Food groups: 3 vegetables, 3 ounces meat, 1 dairy, 3 fats.
Autumn Turkey Salad with Apples and Dried Cranberries
Leftover holiday turkey can be turned into this variation on the Waldorf salad theme, which is almost endlessly versatile. Use any seeds or nuts you fancy (pumpkin seeds or pecans would also be great) or raisins or dried sweet cherries instead of dried cranberries. Don’t bother to peel the apples; the skin is good for you and adds color to the salad. This makes a very good sandwich filling, too.
MAKES 4 SERVINGS
¼ cup buttermilk
2 tablespoons light mayonnaise
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
10 ounces cooked turkey breast, such as Roast Turkey Breast with Root Vegetables, Lemon, and Garlic Cloves ( here ), cut into ½-inch dice (2 cups)
2 sweet apples, such as Gala or Fuji, cored and cut into ½-inch dice
¼ cup dried cranberries
¼ cup unsalted raw sunflower seeds
5 cups (4 ounces) mixed salad greens
In a medium bowl, whisk together the buttermilk, mayonnaise, salt, and pepper. Add the turkey, apples, dried cranberries, and sunflower seeds and mix well. (The salad may be stored refrigerated in a covered container for up to 1 day.)
Divide the greens among four salad bowls. Top each with equal amounts of the salad and serve immediately.
NUTRITIONAL ANALYSIS
(1 serving) 233 calories, 20 g protein, 22 g carbohydrates, 8 g fat, 4 g fiber, 47 mg cholesterol, 215 mg sodium, 440 mg potassium. Food groups: 3 ounces meat, 1 vegetable, 1½ fruits, ½ nuts.
Salmon Salade Niçoise
Salade Niçoise is a terrific main-course salad, but it can be improved by replacing the usual canned tuna with fresh salmon. (Of course, in a pinch you could use 2 drained cans of low-sodium tuna.)
MAKES 4 SERVINGS
6 ounces green beans, trimmed and cut into 1-inch lengths (see note)
2 medium Yukon Gold potatoes (8 ounces), scrubbed, unpeeled, and cut into ½-inch-thick rounds
1 recipe Lemon Vinaigrette ( here ), divided
2 scallions, white parts finely chopped and green parts
NUTRITIONAL ANALYSIS
(1 serving) 263 calories, 20 g protein, 32 g carbohydrates, 10 g fat, 8 g fiber, 63 mg cholesterol, 484 mg sodium, 446 mg potassium. Food groups: 2½ ounces meat, ½ beans, ½ whole grain, 1 vegetable.
Chipotles
Canned chipotle chilies are smoked jalapeños packed in a spicy chili sauce called adobo. Leftover chipotles and sauce can be transferred from the can to a small airtight container and refrigerated for up to 2 months. Or, to freeze them, place each chipotle on a waxed paper–lined baking sheet and spoon some of the adobo over each chili. Freeze until solid. Remove each chili with its sauce from the baking sheet and store in a zippered plastic bag for up to 3 months.
Cobb Salad
The Brown Derby in Hollywood made the Cobb salad famous. Invented by the restaurant’s owner, it has deceived many diners who order it thinking it is light fare. Even though this is a high-fat meal, it has 19 grams of heart-healthy monounsaturated fats. You could cut the fat content (and calories) by eliminating the blue cheese.
MAKES 2 SERVINGS
5 cups (4 ounces) mixed salad greens
8 ounces cooked chicken breast, such as Basic Roast Chicken Breast 101 ( here ), thinly sliced across the grain
1 ripe avocado, pitted, peeled, and sliced
1 cup Roasted Mushrooms with Thyme and Garlic ( here )
12 grape tomatoes
6 tablespoons Mustard Vinaigrette ( here )
2 tablespoons crumbled reduced-fat blue cheese
Divide the salad greens between two deep salad bowls. Top each with half of the chicken, avocado, mushrooms, and tomatoes, arranging each ingredient in its own section of the bowl.
Drizzle each salad with 3 tablespoons Mustard Vinaigrette and sprinkle with 1 tablespoon of blue cheese. Serve immediately.
NUTRITIONAL ANALYSIS
(1 serving) 438 calories, 23 g protein, 19 g carbohydrates, 33 g fat, 8 g fiber, 45 mg cholesterol, 994 mg sodium, 1,534 mg potassium. Food groups: 3 vegetables, 3 ounces meat, 1 dairy, 3 fats.
Autumn Turkey Salad with Apples and Dried Cranberries
Leftover holiday turkey can be turned into this variation on the Waldorf salad theme, which is almost endlessly versatile. Use any seeds or nuts you fancy (pumpkin seeds or pecans would also be great) or raisins or dried sweet cherries instead of dried cranberries. Don’t bother to peel the apples; the skin is good for you and adds color to the salad. This makes a very good sandwich filling, too.
MAKES 4 SERVINGS
¼ cup buttermilk
2 tablespoons light mayonnaise
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
10 ounces cooked turkey breast, such as Roast Turkey Breast with Root Vegetables, Lemon, and Garlic Cloves ( here ), cut into ½-inch dice (2 cups)
2 sweet apples, such as Gala or Fuji, cored and cut into ½-inch dice
¼ cup dried cranberries
¼ cup unsalted raw sunflower seeds
5 cups (4 ounces) mixed salad greens
In a medium bowl, whisk together the buttermilk, mayonnaise, salt, and pepper. Add the turkey, apples, dried cranberries, and sunflower seeds and mix well. (The salad may be stored refrigerated in a covered container for up to 1 day.)
Divide the greens among four salad bowls. Top each with equal amounts of the salad and serve immediately.
NUTRITIONAL ANALYSIS
(1 serving) 233 calories, 20 g protein, 22 g carbohydrates, 8 g fat, 4 g fiber, 47 mg cholesterol, 215 mg sodium, 440 mg potassium. Food groups: 3 ounces meat, 1 vegetable, 1½ fruits, ½ nuts.
Salmon Salade Niçoise
Salade Niçoise is a terrific main-course salad, but it can be improved by replacing the usual canned tuna with fresh salmon. (Of course, in a pinch you could use 2 drained cans of low-sodium tuna.)
MAKES 4 SERVINGS
6 ounces green beans, trimmed and cut into 1-inch lengths (see note)
2 medium Yukon Gold potatoes (8 ounces), scrubbed, unpeeled, and cut into ½-inch-thick rounds
1 recipe Lemon Vinaigrette ( here ), divided
2 scallions, white parts finely chopped and green parts
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