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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:

1. Cut kernels off grilled corn and place in medium bowl. Add onions, beans, jalapeno and tomatoes and set aside.
2. Combine dressing ingredients in a small bowl, and pour over corn mixture. Mix well. Refrigerate for 1 hour to overnight.
3. 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:

1. Cook and drain orzo according to package directions.
2. In a food processer, add all pesto dressing ingredients and puree.
3. 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:

1. Preheat grill. Rub first 4 ingredients on flank steak, and grill until cooked through. Turn once.
2. Whisk dressing ingredients together in medium bowl. Cut corn kernels off, and add to dressing mixture along with cherry tomatoes and basil leaves.
3. 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 

Written by Erika Brown