The Everything Salad Book (25 page)

PER SERVING

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

Fat:..........19 g

Protein:..........7 g

Sodium:..........68 mg

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

Carbohydrate:..........19 g

Basic yellow curry powder consists of turmeric, fen-ugreek, coriander, cumin, clove, mustard seed, cardamom, and white/black peppers ground to powder. The exact ratios for the spices vary according to preference, but about two parts mustard seed, cumin, and coriander to one part everything else provides a base powder you can then adjust according to taste.

You can increase the heat of this spicy and crunchy salad even more by using “extra hot” wasabi peas instead of regular wasabi peas.

1. Fill a pot with 3 inches of water and place a steam basket in the middle. Bring the water to a boil over medium-high heat. Add the frozen peas to the basket and cover pot with lid. Steam peas for 4 minutes, or until just heated through. Remove peas from basket and rinse under cold water.
   

2. Place drained peas in a large mixing bowl. Drain water chestnuts. Add water chestnuts and lettuce to bowl.
   

3. Whisk honey, vinegar, and salt together in a small bowl. Whisk oil into bowl and mix until emulsified. Drizzle dressing over salad and toss very well to coat.
   

4. Add wasabi peas to salad and toss to mix. Serve immediately.
   

PER SERVING

Calories:..........200

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

Protein:..........4 g

Sodium:..........200 mg

Fiber:..........5.5 g

Carbohydrate:..........24 g

Wasabi is spicy Japanese green horseradish. It's much hotter than common white horseradish and is often served with sushi. Wasabi peas are fried green peas coated with a wasabi sauce and dried. The crunchy, salty, sweet, and spicy peas are popular snacks used in the same way as chips or peanuts.

This recipe mixes sweet and hot flavors that wake up your taste buds. The juice in the canned pineapples is an important part of the dressing, so make sure to use canned pineapples as opposed to fresh cut pineapple.

1. Drain juice from pineapple into a small mixing bowl. Place drained pineapple in a large mixing bowl. Add iceberg, red leaf, and bell pepper to drained pineapple.
   

2. Remove seeds from jalapeño and finely mince the flesh. Add jalapeño to pineapple juice. Stir vinegar, paprika, salt, and pepper into the juice. Mix well.
   

3. Drizzle dressing over salad. Toss well to mix and coat. Chill salad for 10 minutes before serving. Gently toss salad, garnish with a sprinkle of chives, and serve.
   

PER SERVING

Calories:..........48

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

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

Sodium:..........85 mg

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

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

This recipe is great with grilled swordfish, trout, or tilapia. Let the salad chill in the refrigerator for a few hours before serving if you want to increase the intensity of the flavor.

1. Remove the stem and seeds from the chilies and cut into ¼-inch pieces. Peel the jicama and cut into pieces about the size of matchsticks. Cut the mozzarella into ½-inch cubes.
   

2. In a large mixing bowl, combine the onion, avocado, cilantro, chilies, jicama, and cheese. Toss until well mixed.
   

3. In a medium-sized container with a lid, combine the garlic, cumin, oregano, olive oil, salt, black pepper, and lime juice. Cover and shake until well mixed.
   

4. Pour the dressing over the vegetables and cheese; toss lightly and serve.
   

PER SERVING

Calories:..........136

Fat:..........14 g

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

Sodium:..........111 mg

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

Carbohydrate:..........2 g

Because dry spices have the water taken out of them, you usually substitute half the amount of dry for the fresh variety. However, many spices lose their flavor when dried, so it's best to use what the recipe calls for if at all possible.

This entrée salad is somehow hearty and light at the same time. If the weather doesn't permit grilling, the steak can be broiled instead.

1. Combine basil, serrano chilies, garlic, brown sugar, fish sauce, black pepper, and lemon juice in a blender and process until well incorporated; set aside.
   

2. Season the steak to taste with salt and pepper. Over a hot fire, grill to medium-rare (about 4 minutes per side), or to your liking. Transfer the steak to a platter, cover with foil, and let rest for 5–10 minutes before carving.
   

3. Slice the beef across the grain into thin slices.
   

4. Place the beef slices, any juices from the platter, and the remaining salad ingredients, except the lettuce, in a large mixing bowl. Add the dressing and toss to coat.
   

5. To serve, place lettuce leaves on individual plates and mound the beef mixture on top of the lettuce.
   

PER SERVING

Calories:..........343

Fat:..........24 g

Protein:..........20 g

Sodium:..........753 mg

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

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

Serrano chilies can be red or green in color, but they're always extremely hot and sharp in flavor. To prepare a serrano chili, you need to slice away the stem and cap, as well as remove the seeds. Check the flesh and cut away any damaged areas. Slice the chili flesh as needed and be careful to wash your hands before you touch your face.

This salad is equally delicious with shredded chicken or turkey instead of the shrimp. Or if you would prefer a vegetarian salad, simply omit the shrimp and fish sauce.

1. Whisk vinegar, fish sauce, sesame oil, hot chili oil, and lime juice together in a medium mixing bowl; set aside.
   

2. Cook the rice according to the package directions. Fluff the rice, then transfer it to a large mixing bowl. Allow the rice to cool slightly.
   

3. Pour approximately 1/3 of the dressing over the rice and fluff to coat. Continue to fluff the rice every so often until it is completely cooled.
   

4. Add the green onions, carrots, red pepper, serrano chili pepper, mint, cilantro, and shrimp to the rice. Toss with the remaining dressing to taste.
   

5. To serve, place on individual plates and garnish with peanuts and lime wedges.
   

PER SERVING

Calories:..........346

Fat:..........22 g

Protein:..........16 g

Sodium:..........1,743 mg

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

Carbohydrate:..........19 g

Rice wine vinegar has a much more subtle flavor than distilled white vinegar and matches particularly well with sesame oil.

Japanese cucumber salad is cool and refreshing, but with a bit of spice. Enjoy it as a healthy afternoon snack, or as a fresh accompaniment to take-out.

1. In a large, shallow container or baking sheet, spread the cucumbers in a single layer and sprinkle with salt. Allow to sit at least 10 minutes.
   

2. Drain any excess water from the cucumbers and place cucumbers in a bowl.
   

3. In a small bowl, whisk together the rice wine vinegar, sugar, oil, and red pepper flakes.
   

4. Pour dressing over the cucumbers, add onions, and toss gently.
   

5. Allow to sit at least 10 minutes before serving to allow flavors to mingle.
   

PER SERVING

Calories:..........47

Fat:..........2 g

Protein:..........0.5 g

Sodium:..........873 mg

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

Carbohydrate:..........4.5 g

Select fresh and healthy herbs for this salad, as the quality of the flavor depends entirely on the quality of the herbs.

1. Combine the romaine with the mint, basil, oregano, and green onions in a large bowl. Toss to mix well.
   

2. In a jar with a lid, mix the olive oil, red wine vinegar, water, salt, and mustard. Shake well until completely blended. Drizzle half the vinaigrette over the salad and gently toss to mix well. Add more vinaigrette if needed. Garnish with croutons and serve.
   

PER SERVING

Calories:..........144

Fat:..........14 g

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

Sodium:..........331 mg

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

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

Oregano is a potent herb that stands out regardless of the other flavors in a dish. The two main types of oregano are Italian and Greek. Cuban and Mexican oreganos are not the same plant as European oreganos, but the spices are utilized in the same manner. When a recipe asks for oregano, it usually means Italian or Greek, unless otherwise specified.

Coating your chicken with nuts adds a crispy skin to keep the breast inside moist and tender.

1. Preheat oven to 400°F.
   

2. In a blender, mix the chopped nuts and chili powder. Pour in the oil while the blender is running. When the mixture is thoroughly combined, pour it into a shallow bowl.
   

3. Coat the chicken with the pecan mixture and place on racked baking dish; roast for 40–50 minutes, until the chicken is thoroughly cooked. Remove from oven, let cool for 5 minutes, and thinly slice.
   

4. Slice the grapes and tear the greens into bite-size pieces. To serve, fan the chicken over the greens and sprinkle with sliced grapes.
   

PER SERVING

Calories:..........220

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

Protein:..........21 g

Sodium:..........11 mg

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

Carbohydrate:..........5.5 g

To wake the natural flavor of the nuts, heat them on the stovetop or in the oven for a few minutes. For the stovetop, spread nuts in a dry skillet, and heat over a medium flame until their natural oils come to the surface. For the oven, spread the nuts in a single layer on a baking sheet, and toast for 5–10 minutes at 350°F, until the oils are visible. Cool nuts before serving.

Jalapeño peppers work well for this traditional coleslaw/salsa dish, but you can also use banana, cherry, or serrano peppers, depending on how hot you want the salad.