BLOG NUTRITION, FOOD, WEIGHT, LIFESTYLE, HEALTH
June 19, 2013
3 Fresh & Tasty Seasonal Recipes!
Here are a few festive and seasonal salads to try this week! Enjoy!
Summer Salads
Grilled Tex-Mex Salad (stage 7)
Adapted from Today’s Dietitian Magazine
- 6 medium ears of corn, grilled
- 1 cup diced onion
- 1 ~15 oz. can no-salt-added or low-sodium black beans, rinsed and drained
- 1 ~15 oz. can no-salt-added or low-sodium kidney beans, rinsed and drained
- 2 medium red bell peppers, chopped
- 2 cups cherry tomatoes, halved
- 1-2 jalapeno peppers, chopped, per desired taste
- 6 cups romaine lettuce, chopped
- 6, 4-oz. cooked grilled chicken breasts, sliced
- 1 medium avocado
Dressing
- 2/3 cup lime juice
- 1 tbsp. olive oil
- 2 tsp. chili powder
- 1 tsp. cumin
- 1 tsp. ground pepper
- 1 tsp. salt
Directions:
- Cut kernels off grilled corn and place in medium bowl. Add onions, beans, jalapeno and tomatoes and set aside.
- Combine dressing ingredients in a small bowl, and pour over corn mixture. Mix well. Refrigerate for 1 hour to overnight.
- Top romaine lettuce with corn mixture, 1/8 avocado and grilled chicken strips, then enjoy!
Yields 8 servings.
Nutrition information, per serving: 340 calories, 45 g carbohydrates, 8 g fat, 31 g protein, 260 mg sodium, 11 g fiber
Orzo Salad with Cilantro Lime Pesto (stage 7)
Adapted from Today’s Dietitian Magazine
- 6 oz. uncooked whole wheat orzo
- 1 ~15 oz. can no-salt-added or low-sodium black beans, rinsed and drained
- 1 ~8 oz. can no-salt-added corn, rinsed and drained
- 2 medium bell peppers, chopped (and grilled if desired)
- 1 tsp. ground black pepper
- ½ tsp. salt
- 6 4-oz. cooked, grilled halibut filets
Dressing
- 3 cups cilantro leaves
- 1/4 cup lime juice
- 2 tbsp. extra virgin olive oil
- ¼ cup pine nuts
- 1 tbsp. minced garlic
Directions:
- Cook and drain orzo according to package directions.
- In a food processer, add all pesto dressing ingredients and puree.
- Toss pesto in cooked orzo, then add corn, beans, salt, pepper and salmon filets.
Yields 8 servings.
Nutrition information, per serving: 280 calorie, 8.5 g fat, 29 g carbohydrate, 25 g protein, 330 mg sodium, 6 g fiber
Grilled Flank Steak Garden Salad (stage 7)
Adapted from Good Housekeeping Magazine
- 2 tsp. paprika
- 1 tbsp. dried tarragon
- ½ tsp. salt
- 1 tsp. ground pepper
- ~2 lbs. (32 oz.) uncooked flank steak
- 3 medium ears corn, cooked
- 2 c. cherry tomatoes, halved
- ½ cup basil leaves, torn
- 4 cups spinach leaves
- 8 oz. fat-free feta cheese crumbles
Dressing
- 1/8 cup extra virgin olive oil
- 3 tbsp. lemon juice
- ¼ tsp. salt
- ¼ tsp. pepper
Directions:
- Preheat grill. Rub first 4 ingredients on flank steak, and grill until cooked through. Turn once.
- Whisk dressing ingredients together in medium bowl. Cut corn kernels off, and add to dressing mixture along with cherry tomatoes and basil leaves.
- Top spinach with cooked flank steak strips, feta cheese and corn mixture. Enjoy!
Yields 8 servings.
Nutrition information, per serving: 280 calories, 14 g fat, 13 g carbohydrate, 27 g protein, 2 g fiber, 550 mg sodium
What are your favorite seasonal salad recipes?
image courtsey of prevention.com