Edamame Salad

Ingredients

1 pound shelled edamame
1 T sesame seed oil
1 T rice wine vinegar
2 T soy sauce
1 t chili sauce
1/4 c sliced almonds, toasted
2 green onions, chopped
1/4 cup fresh basil, chopped
1/4 cup fresh mint, chopped

Directions

Cook edamame according to package directions. Drain and let cool. Mix everything else in a bowl. Toss edamame in dressing to coat.

From Closet Cooking
Submitted by Shelli

Chickpea, Pesto, and Red Onion Salad

Ingredients

2 cups canned chickpeas, drained
3 T pesto
1 T olive oil
1-2 T lemon juice
3/4 c chopped red onion

Directions

In a bowl, whisk pesto, olive oil, and lemon juice together. Add chick peas and red onions and toss together. Best served at room temperature.

From RecipeZaar
Submitted by Shelli

Spinach and Red Grape Salad

Ingredients

1 cup raw baby spinach leaves
1 Gala apple
12 red seedless grapes
2 T feta cheese
2 T strawberry balsamic or raspberry balsamic dressing

Directions

1. Slice apples into small wedges. Layer in bottom of bowl around the edge to form a scooped out center look. Place washed spinach leaves in center of apple wedges. Add a handful of washed red grapes. Sprinkle with crumbled feta cheese to desired amount. Top with Strawberry Balsamic Dressing.

From RecipeZaar
Submitted by Shelli

Sauteed Escarole, Corn, and White Bean Salad

Ingredients

• 2 heads escarole, quartered lengthwise and rinsed
• Cooking spray
• 2 ounces pancetta, chopped
• 1 medium zucchini, quartered and cut into julienne strips
• 1 garlic clove, minced
• 1 cup fresh corn kernels
• 1/2 cup chopped fresh flat-leaf parsley
• 1 (15-ounce) can navy beans, rinsed and drained
• 2 tablespoons red wine vinegar
• 1 teaspoon extra virgin olive oil
• 1/2 teaspoon black pepper

Directions

Heat a large nonstick skillet over medium-high heat. Add escarole to pan; cook 3 minutes or until wilted, turning frequently. Trim white stem ends from each escarole quarter; roughly chop.

Wipe pan with a paper towel. Return pan to medium-high heat. Coat pan with cooking spray. Add pancetta, zucchini, and garlic to pan; cook 2 minutes or until zucchini is tender. Add corn; cook for 1 minute. Combine escarole, corn mixture, parsley, and beans in a large bowl. Add vinegar and remaining ingredients; toss well to coat. Serve immediately. Serves 4.

From Cooking Light

Submitted by Shelli

Chicken Cobb Salad

Ingredients

• Cooking spray
• 1 1/2 pounds skinless, boneless chicken breast cutlets
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 8 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1/3 cup diced peeled avocado
• 2 tablespoons sliced green onions
• 1/3 cup fat-free Italian dressing
• 2 tablespoons crumbled blue cheese
• 1 bacon slice, cooked and crumbled

Directions

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 5 minutes on each side or until done. Cut into 1/2-inch slices.

Combine greens, tomatoes, avocado, and onions in a large bowl. Drizzle greens mixture with dressing; toss gently to coat. Arrange about 2 cups greens mixture on each of 4 salad plates. Top each serving with 4 ounces chicken, 1 1/2 teaspoons cheese, and about 1/2 teaspoon bacon. Serves 4.

From Cooking Light

Submitted by Shelli

Arugula, Grape, and Sunflower Seed Salad

Ingredients

• 3 tablespoons red wine vinegar
• 1 teaspoon honey
• 1 teaspoon maple syrup
• 1/2 teaspoon stone-ground mustard
• 2 teaspoons grapeseed oil
• 7 cups loosely packed baby arugula
• 2 cups red grapes, halved
• 2 tablespoons toasted sunflower seed kernels
• 1 teaspoon chopped fresh thyme
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Directions

1. Combine vinegar, honey, syrup, and mustard in a small bowl. Gradually add oil, stirring with a whisk.

2. Combine arugula, grapes, seeds, and thyme in a large bowl. Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat. Serves 6.

From Cooking Light

Submitted by Shelli

Spinach Salad with Maple Dijon Vinaigrette

Ingredients

• 1/4 cup maple syrup
• 3 tablespoons minced shallots (about 1 medium)
• 2 tablespoons red wine vinegar
• 1 tablespoon canola oil
• 1 tablespoon country-style Dijon mustard
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 garlic clove, minced
• 1 cup sliced mushrooms
• 1/2 cup vertically sliced red onion
• 1/2 cup chopped Braeburn apple
• 4 bacon slices, cooked and crumbled
• 1 (10-ounce) package fresh spinach

Directions

1. Combine first 8 ingredients in a large bowl, stirring with a whisk. Add mushrooms and remaining ingredients; toss well to coat. Serves 8.

From Cooking Light
Submitted by Shelli

Chicken Orzo Salad with Goat Cheese

Ingredients

• 1 1/4 cups uncooked orzo (rice-shaped pasta)
• 3 cups chopped grilled chicken breast strips (such as Tyson)
• 1 1/2 cups trimmed arugula
• 1 cup grape tomatoes, halved
• 1/2 cup chopped red bell pepper
• 1/4 cup prechopped red onion
• 2 tablespoons chopped fresh basil
• 1 teaspoon chopped fresh oregano
• 2 tablespoons red wine vinegar
• 1 tablespoon extra virgin olive oil
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• 6 tablespoons (1 1/2 ounces) crumbled goat cheese

Directions

1. Cook pasta according to package directions, omitting salt and fat; drain well.

2. Combine pasta, chicken, and the next 6 ingredients (through oregano) in a large bowl; toss well.

3. Combine vinegar, oil, salt, and black pepper in a small bowl, stirring with a whisk. Drizzle vinegar mixture over pasta mixture; toss well to coat. Sprinkle with cheese. Serves 6.

From Cooking Light

Submitted by Shelli

Strawberry Salad with Poppy Seed Dressing

Ingredients

• 3 tablespoons sugar
• 3 tablespoons light mayonnaise
• 2 tablespoons fat-free milk
• 1 tablespoon poppy seeds
• 1 tablespoon white wine vinegar
• 1 (10-ounce) bag romaine lettuce
• 1 cup sliced strawberries
• 2 tablespoons slivered almonds, toasted

Directions

Combine first 5 ingredients in a small bowl, stirring with a whisk.

Place lettuce in a large bowl; add strawberries and almonds, tossing to combine. Divide salad evenly among 6 plates. Drizzle 1 tablespoon dressing over each serving. Serves 6.

From Cooking Light

Submitted by Shelli

Crab, Corn, and Tomato Salad with Lemon Basil Dressing

Ingredients

• 1 tablespoon grated lemon rind
• 5 tablespoons fresh lemon juice, divided
• 1 tablespoon extra virgin olive oil
• 1 teaspoon honey
• 1/2 teaspoon Dijon mustard
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1 cup fresh corn kernels (about 2 ears)
• 1/4 cup thinly sliced basil leaves
• 1/4 cup chopped red bell pepper
• 2 tablespoons finely chopped red onion
• 1 pound lump crabmeat, shell pieces removed
• 8 (1/4-inch-thick) slices ripe beefsteak tomato
• 2 cups cherry tomatoes, halved

Directions

1. Combine rind, 3 tablespoons juice, and next 5 ingredients (through black pepper) in a large bowl, stirring well with a whisk. Reserve 1 1/2 tablespoons juice mixture. Add remaining 2 tablespoons juice, corn, and next 4 ingredients (through crab) to remaining juice mixture; toss gently to coat.

2. Arrange 2 tomato slices and 1/2 cup cherry tomatoes on each of 4 plates. Drizzle about 1 teaspoon reserved juice mixture over each serving. Top each serving with 1 cup corn and crab mixture.

Serves 4

From Cooking Light

Submitted by Shelli

Cobb Salad with Green Goddess Dressing

Ingredients

• Dressing:
• 1/2 cup plain fat-free yogurt
• 1/4 cup reduced-fat mayonnaise
• 2 tablespoons chopped fresh flat-leaf parsley
• 3 tablespoons chopped green onions
• 1 tablespoon chopped fresh chives
• 3 tablespoons white wine vinegar
• 2 teaspoons anchovy paste
• 1 teaspoon chopped fresh tarragon
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon salt
• 1 garlic clove, minced
• 
  Salad:
• 8 cups torn romaine lettuce
• 1 cup trimmed watercress
• 1 1/2 cups chopped cooked chicken breast
• 2 tomatoes, each cut into 8 wedges (about 1 pound)
• 2 hard-cooked large eggs, each cut into 4 wedges
• 1/2 cup diced peeled avocado
• 1/4 cup (1 1/2 ounces) crumbled blue cheese

Directions

To prepare dressing, place first 11 ingredients in a blender or food processor; process until smooth. Chill.

To prepare salad, combine lettuce and watercress in a large bowl. Place 2 cups lettuce mixture on each of 4 plates. Arrange 6 tablespoons chicken, 4 tomato wedges, 2 egg wedges, 2 tablespoons avocado, and 1 tablespoon cheese over each serving. Serve each salad with 1/4 cup dressing. Serves 4.

From Cooking Light

Submitted by Shelli

Soba Noodle Salad with Citrus Vinaigrette

Ingredients

• 1 (8-ounce) package soba noodles
• 1 1/4 cups frozen shelled edamame (green soybeans)
• 3/4 cup matchstick-cut carrots
• 1/3 cup sliced green onions
• 2 tablespoons chopped fresh cilantro
• 1 1/2 teaspoons chopped serrano chile
• 1 pound peeled and deveined medium shrimp
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• Cooking spray
• 2 tablespoons fresh orange juice
• 2 tablespoons fresh lime juice
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon dark sesame oil
• 1 tablespoon olive oil

Directions

Cook noodles in boiling water 7 minutes or until almost al dente. Add soybeans to pan; cook 1 minute or until thoroughly heated. Drain. Place noodle mixture in a large bowl. Add carrots, onions, cilantro, and chile; toss.

Heat a large skillet over medium-high heat. Sprinkle shrimp with salt and pepper. Coat pan with cooking spray. Add shrimp; cook 1 1/2 minutes on each side. Add shrimp to noodle mixture.

Combine orange juice and remaining ingredients in a bowl, stirring well with a whisk. Drizzle juice mixture over noodle mixture; toss well. Serves 4.

From Cooking Light
Submitted by Shelli

Stir-Fried Chicken Salad

Ingredients

• 1/4 cup fat-free, less-sodium chicken broth
• 2 tablespoons rice wine vinegar
• 1 tablespoon Thai fish sauce
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon bottled chopped garlic
• 2 teaspoons sugar
• 1 pound skinless, boneless chicken breast tenders
• 1 tablespoon peanut oil
• 4 cups mixed salad greens
• 1/4 cup chopped fresh basil
• 1/2 cup thinly sliced red onion
• 2 tablespoons finely chopped unsalted, dry-roasted peanuts
• Lime wedges (optional)

Directions

Combine first 6 ingredients in a medium bowl. Add chicken to broth mixture, stirring to coat. Let stand 3 minutes.

Heat oil in a large nonstick skillet over medium-high heat. Drain chicken, reserving marinade. Add chicken to the pan; cook 4 minutes or until done, stirring frequently. Stir in the reserved marinade. Reduce heat; cook 1 minute or until slightly thickened. Remove pan from heat.

Combine greens and basil in a large bowl. Add chicken mixture, tossing to coat. Place 1 1/4 cups salad mixture on each of 4 plates. Top each serving with 2 tablespoons onion and 1 1/2 teaspoons peanuts. Serve immediately. Serve with lime wedges, if desired. Serves 4.

From Cooking Light

Submitted by Shelli

Bistro Dinner Salad

Ingredients

• 3 tablespoons finely chopped walnuts
• 4 large eggs
• Cooking spray
• 2 bacon slices (uncooked)
• 8 cups gourmet salad greens
• 1/4 cup (1 ounce) crumbled blue cheese
• 1 Bartlett pear, cored and thinly sliced
• 1 tablespoon white wine vinegar
• 1 tablespoon extra virgin olive oil
• 1/2 teaspoon dried tarragon
• 1/2 teaspoon Dijon mustard
• 4 (1-inch-thick) slices French bread baguette, toasted

Directions

Place nuts in a small skillet; cook over medium-high heat 3 minutes or until lightly browned, shaking pan frequently. Remove from heat; set aside.

Break 1 egg into each of 4 (6-ounce) custard cups coated with cooking spray. Cover with plastic wrap, and microwave at high for 40 seconds or until set; let stand 1 minute. Remove eggs from cups; drain on paper towels.

Cook bacon in a skillet over medium-high heat until crisp; cool slightly. Remove bacon from the pan, reserving 1 teaspoon drippings. Crumble bacon. Combine walnuts, bacon, greens, blue cheese, and pear in a large bowl.

Combine 1 teaspoon reserved drippings, vinegar, oil, tarragon, and mustard in small bowl; stir with a whisk. Drizzle over greens mixture; toss gently. Arrange 2 cups salad mixture on each of 4 serving plates; top each serving with 1 egg and 1 toast slice. Serves 4.

From Cooking Light

Submitted by Shelli

Soba Noodle Salad with Chicken and Sugar Snap Peas

Ingredients

3 oz uncooked soba noodles
1 8 oz pkg sugar snap peas
3 cups shredded lemon-pepper rotisserie chicken
1/2 cup light sesame ginger dressing
1 red bell pepper, thinly sliced
Toasted sesame seeds (optional)
Sliced green onions (optional)
Shredded napa cabbage (optional)

Directions

Prepare soba noodles according to directions.

Microwave peas in package at HIGH 1 minute. Rinse peas under cold water. Combine soba, peas, and next 3 ingredients in large bowl; toss well. Garnish with sesame seeds and onions; serve over cabbage. Serves 4.

From Cooking Light
Submitted by Shelli

Spinach Tortellini with Beans and Feta

Ingredients

• 1 9-oz. pkg. refrigerated cheese-filled spinach tortellini
• 1 15-oz. can cannellini (white kidney) beans, rinsed and drained
• 3/4 cup crumbled garlic-and-herb-flavored feta cheese (3 oz.)
• 2 Tbsp. olive oil
• 1 large tomato, chopped
• Ground black pepper
• 4 cups baby spinach

Directions

1. Cook tortellini according to package directions. Drain and; return to pan.

2. Add drained beans, feta cheese, and olive oil to tortellini in saucepan. Cook over medium heat until beans are hot and cheese begins to melt, gently stirring occasionally. Add tomato; cook 1 minute more. Sprinkle black pepper.

3. Divide spinach among four dinner plates or shallow salad bowls. Top with tortellini mixture. Serves 4.

From Better Homes and Gardens

Submitted by Shelli

Smoked Turkey Salad with Oranges

Ingredients

1 5-oz. pkg. arugula or baby spinach
12 oz. smoked turkey or duck breast, sliced
1 medium red sweet pepper, cut in strips (1 cup)
1/4 cup fresh cilantro
1/2 cup peanut oil or canola oil
1/4 cup orange juice
1/4 cup honey
3 Tbsp. lemon juice
1 Tbsp. Dijon-style mustard
1 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. ground black pepper
4 oranges, peeled and sectioned

Directions

In a large bowl toss together arugula, sliced turkey, sweet pepper strips, and cilantro.

For orange vinaigrette, in a screw-top jar combine oil, orange juice, honey, lemon juice, mustard, cumin, salt, and pepper. Cover and shake well. Drizzle desired amount of vinaigrette over salad; toss gently to coat. To serve, add orange sections to salad. Cover and refrigerate any remaining vinaigrette up to 2 weeks. Makes 4 servings.

Toasted Almond Chicken Salad

Ingredients

3	small chicken breast halves
3	stalks celery, sliced
1	bunch fresh chives, finely chopped
1/2	cup low-fat plain yogurt
1/4	cup light sour cream
1 1/2	teaspoons dried tarragon leaves
2	tablespoons slivered almonds, toasted
	Salt, if desired
	Freshly ground black pepper, if desired
1	bag (10 oz) mixed salad greens

Directions

Spray skillet with cooking spray; heat over medium-high heat. Cook chicken 4 minutes on each side or until chicken is no longer pink when centers of thickest pieces are cut. Remove from heat and let chicken stand at least 10 minutes until cool enough to handle. Chop chicken into small pieces.

In large bowl, mix chicken and remaining ingredients except salad greens. Serve chicken salad on salad greens.

Serves 4
Nutritional Information 1 Serving: Calories 170 (Calories from Fat 50); Total Fat 6g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 55mg; Sodium 125mg; Total Carbohydrate 8g (Dietary Fiber 2g, Sugars 5g); Protein 22g % Daily Value*: Vitamin A 80%; Vitamin C 20%; Calcium 15%; Iron 10% Exchanges: 0 Other Carbohydrate; 1 1/2 Vegetable; 2 1/2 Very Lean Meat; 1 Fat Carbohydrate Choices: 1/2 MyPyramid Servings: 2 oz-equivalents Meat & Beans, 1 1/4 c vegetables

From Eat Better America
Submitted by Shelli

Lentil Salad

Ingredients

1 cup lentils (regular or French green)
6 springs fresh parsley
Bay Leaf
Pinch of dried thyme
2 Tablespoons wine vinegar
2 scallions, minced
1 tsp dry mustard powder
salt & pepper
1/2 cup walnut oil or extra virgin olive oil
3 Tablespoons chopped fresh parsley

Directions

Soak the lentils in enough cold water to cover for 2 hours. Drain and place in a saucepan with the parsley springs, bay leaf and thyme. Add boiling water to cover, and simmer, covered for 35 to 45 minutes until tender. Drain, discard parsley and bay leaf.

In a salad bowl, whisk together the wine vinegar, scallions, mustard and salt and pepper to taste. Add the oil in a stream while whisking. Add the lentils and toss to cat. Add the parsley. Taste for seasoning and add more salt and pepper if necessary. Serve warm or cold.
Makes 4 servings

A nice vegetarian meal or side dish. You can add quartered cherry tomatoes and it looks more festive.
Weight Watchers 7 points per approximately 5 ounce serving.
339 calories, 14 grams protein, 31 grams carbohydrate, 19 grams fat, 7.6 grams fiber, no cholesterol, 5 milligrams sodium.
From Eating Well for Optimum Health by Andrew Weil.

Submitted by Lynda