The Everything Salad Book (20 page)

Fat:..........4 g

Protein:..........6 g

Sodium:..........337 mg

Fiber:..........2 g

Carbohydrate:..........13 g

This easy lunch salad also tastes great with dried mango instead of dried pineapple.

Toss lettuce, turkey, celery, and dried pineapple together in a large salad bowl. Drizzle with dressing and toss to mix and coat. Serve immediately.

PER SERVING

Calories:..........165

Fat:..........11 g

Protein:..........6 g

Sodium:..........625 mg

Fiber:..........2 g

Carbohydrate:..........11 g

Drizzling the salad with concentrated pineapple juice turns the ordinary ingredients into a tantalizing side and pairs well with almost any kind of meal.

Toss lettuce, carrot, celery, and raisins together in a large salad bowl. Drizzle pineapple juice concentrate over salad and toss well to fully coat. Serve immediately.

PER SERVING

Calories:..........82

Fat:..........0 g

Protein:..........1.5 g

Sodium:..........49 mg

Fiber:..........2.5 g

Carbohydrate:..........18 g

Use small yellow squash for the salad to ensure the vegetable is sweet and tender enough to eat raw.

Toss squash, tomatoes, and lettuce together in a large salad bowl. Drizzle dressing over salad and toss to coat. Sprinkle croutons over salad and toss to mix. Serve immediately.

PER SERVING

Calories:..........181

Fat:..........13 g

Protein:..........3 g

Sodium:..........376 mg

Fiber:..........2.5 g

Carbohydrate:..........16 g

This side dish recipe helps add a little zing to plain meat entrées, such as meatloaf and burgers.

Toss iceberg and oak leaf lettuce together in a large salad bowl. Add ranch dressing to bowl and toss well to coat. Dice banana peppers and jalapeño peppers. Add pickles, banana peppers, and jalapeño peppers to the salad. Toss gently to mix. Add croutons to salad, toss lightly, and serve.

PER SERVING

Calories:..........111

Fat:..........9 g

Protein:..........1.5 g

Sodium:..........443 mg

Fiber:..........1.5 g

Carbohydrate:..........7 g

Serve this salad with small triangles of rye or pumpernickel bread. If you live near a gourmet grocer, look for rye or pumpernickel croutons to serve with the dish.

Toss ingredients together in a large mixing bowl. Toss well to coat. Split salad between 2 plates and serve.

PER SERVING

Calories:..........54

Fat:..........0.5 g

Protein:..........3.5 g

Sodium:..........197 mg

Fiber:..........0.5 g

Carbohydrate:..........4 g

This bistro-worthy salad recipe makes a great lunch and pairs well with a chunk of crusty bread.

Toss greens, roast beef, mushrooms, and onions together in a large salad bowl. Mix salad dressing and horseradish together in a small bowl. Drizzle over salad and toss to mix. Serve immediately.

PER SERVING

Calories:..........130

Fat:..........4 g

Protein:..........18 g

Sodium:..........62 mg

Fiber:..........1 g

Carbohydrate:..........3.5 g

Serve this flavorful salad before or after the entrée to prevent it from overwhelming the other selections.

1. Whisk vinegar, mustard, ginger, garlic, and soy sauce together in a small bowl. Mix well. Pour the mixture into a glass bottle.
   

2. Add oil to the bottle of dressing and twist the lid on tightly. Shake the dressing well and store in the fridge. Let the dressing mature for 1–24 hours before making the salad.
   

3. Toss the apples, cucumber, leeks, and palm hearts together in a salad bowl. Remove the matured dressing from the fridge and shake well. Drizzle the dressing over the salad and toss to coat.
   

4. Toss the watercress and spinach into the salad. Garnish with a sprinkle of almonds and candied ginger. Serve immediately.
   

PER SERVING

Calories:..........107

Fat:..........9.5 g

Protein:..........1 g

Sodium:..........63 mg

Fiber:..........1 g

Carbohydrate:..........5 g

Apples can turn brown if cut up and left to chill in a fruit salad. This browning is caused by the fruit's flesh reacting to the air and oxidizing. To prevent browning, lightly coat the fruit with lemon juice so that the acidic citrus juice can prevent oxidation. Fruit preservation products use ascorbic acid mixed with water to achieve the same results.

Only use the sweeter, white bottom part of the leek in this salad, as the upper green leaves have a stronger flavor that can overpower the mushrooms.

1. Heat grill or grill pan to medium-high.
   

2. Place mushroom caps in a shallow baking dish, round side down. Add garlic clove to a garlic press and press garlic over the caps so that the juice sprays onto the mushrooms. Use clean hands to rub garlic juice and paste around each cap. Keep the coating light and discard excess garlic.
   

3. Drizzle oil over mushrooms and rub to ensure each cap is completely covered. Sprinkle ¼ teaspoon pepper over the caps. Flip the caps over so that the round side faces up. Sprinkle the lemon zest and remaining pepper over the caps.
   

4. Remove caps from dish and place on grill. Grill caps for 3 minutes on each side. Remove caps from grill, place back in dish, and set aside.
   

5. Combine Boston lettuce, micro greens, and leeks in a large salad bowl. Drizzle with vinaigrette and toss to coat. Slice cooled mushroom caps 1-inch thick and add to salad. Toss to mix and garnish with pine nuts. Serve immediately.
   

PER SERVING

Calories:..........117

Fat:..........8 g

Protein:..........5 g

Sodium:..........15 mg

Fiber:..........2 g

Carbohydrate:..........7.5 g

Use Bosc pears if Asian are not available. If Bosc pears are also unavailable, look for any kind of crisp pear. Avoid soft pears, as the texture will blend in with the avocado.

1. Toss the arugula, pear, avocado, tomato, and sunflower seeds together in a large salad bowl.
   

2. Whisk the vinegar, pepper, mustard, and lemon zest together in a small bowl. Whisk the oil into the dressing.
   

3. Drizzle the dressing over the salad and toss to coat. Serve salad immediately.
   

PER SERVING

Calories:..........186

Fat:..........17 g

Protein:..........3 g

Sodium:..........40 mg

Fiber:..........4 g

Carbohydrate:..........8 g

Kimchi is a peppery condiment made from pickled and fermented cabbage and/or other vegetables and other assorted add-ins. Kimchi is available at well-stocked supermarkets in the refrigerated case of the produce section.

Combine all the ingredients in a large salad bowl. Add chosen dressing to taste and toss to coat. Serve immediately.

PER SERVING

Calories:..........428

Fat:..........20 g

Protein:..........30 g

Sodium:..........94 mg

Fiber:..........9.5 g

Carbohydrate:..........40 g

Chow mein noodles are deep-fried until crispy and add a zesty crunch to any salad mixture, but particularly to one that is Asian inspired. The baby corn that often turns up in Chinese stir-fries is corn that is harvested early, just after the silk is produced. The tiny cobs retain crispiness while adding a sweet undertone to other dishes. These are readily available canned.

Don't use a highly flavored dressing — it will overpower the delicate mix of flavors. A simple vinaigrette of extra-virgin olive oil and a good balsamic vinegar, like the one here, is perfect.

1. Preheat oven to 375°F. Slice the eggplants in half lengthwise.
   

2. Rub the eggplant with the 2 tablespoons olive oil. Place the eggplant halves face down in a baking pan and roast for approximately 45 minutes, until soft. Toast the pine nuts in the oven on a baking sheet for 6 minutes until lightly brown. Allow the eggplant and pine nuts to cool.
   

3. To prepare the vinaigrette, blend the extra-virgin olive oil and vinegar in a small bowl.
   

4. Scoop out the eggplant flesh and toss with the shallots and garlic. Mound on serving plates. Arrange the arugula on one side and the peaches on the other. Shave the Parmesan into thin curls using a vegetable peeler. Drizzle with the vinaigrette and sprinkle with the toasted pine nuts and black pepper. Serve immediately.
   

PER SERVING

Calories:..........255

Fat:..........20 g

Protein:..........8 g

Sodium:..........233 mg

Fiber:..........5 g

Carbohydrate:..........15 g

To remove the pits from peaches, slice the peach in half and poke the knife along the curve of the pit. Twist the peach halves in opposite directions to release the pit. Use a knife to pop the pit out if stubborn and slice the top stem area from the fruit.

Also known as corn salad, lamb's lettuce leaves add a nutty flavor to this salad recipe. For an added touch, garnish the salad with radish “roses” before serving.

1. Wash the escarole, drain thoroughly, and shred. If using fresh lamb's lettuce, carefully rinse it under running water and drain. (If using prepackaged lamb's lettuce, there is no need to clean it.)
   

2. Peel the oranges, remove pith, remove membranes, and separate into segments. Rinse the currants and pat dry with paper towels.
   

3. Whisk together the lemon juice, olive oil, mineral water, and fleur de sel.
   

4. Combine escarole, lettuce, oranges, and currants in a large bowl. Drizzle the dressing over top. Serve immediately or cover and refrigerate until ready to serve.
   

PER SERVING

Calories:..........35

Fat:..........2.5 g

Protein:..........1.5 g

Sodium:..........91 mg

Fiber:..........1 g

Carbohydrate:..........2.5 g

Adding blue cheese provides an interesting contrast to the slightly bitter taste of radicchio lettuce and endives in this recipe. Feel free to substitute Roquefort or Danish blue cheese if Cabrales is unavailable.

1. Remove the stem from each endive, cut in half, and cut into strips. Makes about 3 cups. Add endives and radicchio to a large salad bowl.
   

2. In a small bowl, whisk the balsamic vinegar, olive oil, sugar, and Dijon mustard together.
   

3. Crumble the Cabrales cheese over the salad. Drizzle with the vinaigrette. Sprinkle the pine nuts over salad and serve immediately.
   

PER SERVING

Calories:..........204

Fat:..........15 g

Protein:..........10 g

Sodium:..........212 mg

Fiber:..........4.5 g

Carbohydrate:..........7.5 g

Cabrales is considered one of the finest types of blue cheese. It is only made in the Asturias region of Spain and though specific recipes are tightly guarded, it generally contains cow's milk with a little goat's and/or sheep's milk mixed in. The artisan product is handmade, right down to the hand-salted rind, and is favored for its spicy flavor.

This recipe offers a new twist on an American classic with a Mediterranean flair. A sweet potato can be substituted for the butternut squash if desired.

1. Preheat oven to 350°F.
   

2. Peel the butternut squash and cut it in half lengthwise. Remove and rinse the seeds, and place the seeds on a baking sheet; toast for approximately 5–10 minutes, until golden. Sprinkle lightly with salt when done.
   

3. Thinly slice the butternut squash lengthwise into ¾ to 1-inch thick pieces. Brush another baking sheet with oil and lay out the squash slices; sprinkle with nutmeg. Roast the squash for approximately 20–30 minutes, until fork tender.
   

4. Let cool, then place the squash on plates. Arrange the turkey on top and sprinkle cranberries over the turkey. Drizzle with orange juice and oil. Season with pepper and salt to taste.
   

PER SERVING

Calories:..........161

Fat:..........5 g

Protein:..........10 g

Sodium:..........732 mg

Fiber:..........3.5 g

Carbohydrate:..........22 g

If using canned cranberries, drain first. If using fresh cranberries, steam and sprinkle lightly with sugar until they are slightly soft.