Thanksgiving in a Salad Bowl

Transcription

1 Thanksgiving in a Salad Bowl PER SERVING (entire recipe): 296 calories, 7g fat, 497mg sodium, 28.5g carbs, 5g fiber, 19g sugars, 32g protein Salad 2 cups chopped romaine lettuce 2 cups chopped spinach 3 ounces cooked and chopped skinless lean turkey breast 2 tablespoons dried sweet cranberries, chopped 2 tablespoons crumbled fat-free feta cheese 1 tablespoon chopped pecans Dressing 1 tablespoon canned whole cranberry sauce ½ tablespoon balsamic vinegar ½ teaspoon honey mustard Dash each salt and black pepper On a large plate or bowl, combine all salad ingredients. Mix well and set aside. In a small bowl, combine dressing ingredients and whisk until thoroughly mixed. Pour dressing over the salad or serve it on the side. Mmmmm!

2 Mexi-licious Shrimp & Corn Salad PER SERVING (entire recipe): 260 calories, 2g fat, 622mg sodium, 39g carbs, 8g fiber, 15g sugars, 24g protein Cook: 5 minutes 3 cups chopped romaine lettuce 1 cup dry coleslaw mix ½ cup chopped tomatoes ½ cup chopped cucumber 1/3 cup chopped red onion 2 tablespoons chopped fresh cilantro 1 tablespoon seasoned rice vinegar ½ tablespoon lime juice 1 teaspoon Mexican hot sauce ½ cup frozen yellow corn 3 ounces cooked and chilled ready-to-eat shrimp 1) Combine lettuce with slaw mix on a large plate or in a large bowl. Top with tomato, cucumber, onion, and cilantro. Set aside. 2) To make the dressing, combine vinegar, lime juice and hot sauce in a small bowl, and mix thoroughly. Set aside. 3) Bring a skillet sprayed with non stick spray to high heat on the stove. Add corn and cook until thawed and slightly blackened, about 5 minutes Transfer to the large plate/bowl. 4) Add shrimp and drizzle dressing over the salad. Grab a fork and dig in!

3 Nacho-Mexi-Salad PER SERVING (entire recipe) 274 calories, 3.75g fat, 1084mg sodium, 47g carbs, 10.5g fiber, 7g sugars, 41.5g protein Cook: 10 minutes 4 cups chopped romaine lettuce Two 6-inch corn tortillas 1/8 teaspoon salt 1 tablespoon sliced black olives 1 tablespoon jarred jalapeño slices ¼ cup fat-free refried beans 2 tablespoons shredded fat-free cheddar cheese 2 tablespoons fat-free sour cream 2 tablespoons salsa 1 tablespoon chopped scallions Optional: hot sauce 1) Preheat oven to 400 degrees 2) Place lettuce on a large plate or in a large bowl and set aside. 3) Place tortillas on a baking sheet sprayed with nonstick spray. Mist tortillas with nonstick spray and sprinkle with salt. Bake in the oven until crisp, about 4 minutes per side. 4) Once cool enough to handle, break into bite-sized pieces and place over the lettuce. 5) Top lettuce and baked tortilla pieces evenly with olives and jalapeño slices. Add beans, cheese, sour cream, and salsa, in small evenly spaced spoonfuls. 6) Top with scallions and, if you like, add a few drops of hot sauce. Serve and enjoy!

4 Feta & Fuji Chicken Salad PER SERVING (entire recipe) 290 calories, 5.75g fat, 799mg sodium, 31g carbs, 7g fiber, 18g sugars, 30g protein Salad 4 cup chopped romaine lettuce 3 ounces cooked and chopped skinless lean chicken breast ½ Fuji apple, cored and chopped ¼ cup chopped seedless or seeded cucumber ¼ cup canned sliced beets, drained 3 tablespoons crumbles reduced-fat feta cheese Dressing 1 tablespoon honey mustard 1 tablespoon fat-free mayonnaise 1 teaspoon cider vinegar Dash black pepper Place lettuce on a large plate or in a large bowl and evenly top with remaining salad ingredients. Set aside. In a small bowl, combine dressing ingredients and mix well. Drizzle dressing over the salad or serve on the side. Enjoy!

5 Classic Club Salad PER SERVING (entire recipe) 257 calories, 5.5g fat, 981mg sodium, 28.5g carbs, 8.25g fiber, 10.5g sugars, 29g protein Cook: 5 minutes 1 slice light white bread, cut into small squares 3 sprays zero-calorie butter spray Dash garlic powder 4 cups chopped romaine lettuce 1 tomato, chopped 1 cup chopped cucumber 2 ounces cooked and chopped skinless lean turkey breast 2 tablespoons precooked real crumbled bacon 1 tablespoon fat-free mayonnaise ½ tablespoon white wine vinegar 1 teaspoon Dijon mustard 1) Warm up toaster oven to 350 degrees 2) To make croutons, place bread squares on small baking sheet sprayed with nonstick spray. Evenly spray with butter spray and sprinkle with garlic powder. Bake in toaster oven until crispy, 3 to 5 minutes. Set aside 3) Meanwhile, place lettuce on a large plat or bowl and evenly top with tomato, cucumber, turkey, and bacon. Set aside. 4) In a small bowl, combine mayo, vinegar, and mustard. Mix well and drizzle over the salad. 5) Top salad with croutons and eat.