Salad Recipes

Brussel Sprouts Salad


1 pound cooked, diced chicken breast
24 oz. shredded brussel sprouts
6 slices of low sodium turkey bacon
1 cup sliced red onion
2/3 cup sliced almonds
4 oz. crumbled goat cheese (optional)
1 cup citrus vinaigrette 
1 orange, juiced
1 teaspoon orange zest
1 lemon, juiced
1 tablespoon minced garlic
1 teaspoon dijon mustard
3/4 cup extra virgin olive oil
2 teaspoons dried thyme
Salt and pepper to taste
Directions: Shred brussels sprouts (use food processor or sharp knife) and place them in a large bowl. Combine with chicken breast, bacon, red onion, cranberries, almonds and goat cheese. Whisk together vinaigrette ingredients. Serve the vinaigrette on the side. Serves 10.
Nutrition Information per Serving: 
Calories: 283  Protein: 15g  Carbs: 9g  Fat: 23g


Tropical Shrimp Salad

1 lb. shrimp, peeled and deveined
no salt lemon-pepper seasoning
1 cup green bell pepper, chopped
1 small avocado, chopped
1 cup matchstick carrots
1 cup mango, chopped
1 cup red onion, sliced
1 cup pineapple, chopped
4 cups baby spinach
fresh lemon or lime juice, for drizzling

Directions: Preheat large, nonstick pan on medium-high 2–3 minutes. Sprinkle shrimp with seasoning and place in pan. Cook 4–5 minutes or until shrimp are opaque. Place all ingredients (except citrus juice) in salad bowl. Add lemon or lime juice as desired; tossing to coat. Serves 4.

Nutritional Info Per Serving:
Calories: 266   Protein: 30g  Carbs: 26g

Fresh Vegetable Salad

1 large cucumber, diced
4 medium tomatoes, diced
1 ripe avocado, diced
½ cup shelled edamame
½ cup yellow peppers, diced
½ red onion, thinly sliced
¼ cup fresh cilantro, chopped
1 tablespoon olive oil
2 tablespoons lemon juice
Salt and pepper to taste
Directions: Toss all ingredients in a large salad bowl and serve as a side dish to your meal.  Serves 4. 
Nutritional Info Per Serving:
Calories: 185   Protein: 5g  Carbs: 17g

Watermelon and Basil Salad

2 grilled chicken breasts
2 cups baby spinach
2 cups cubed watermelon
2 oz fresh mozzarella, chopped
1/4 cup shelled pistachios, roughly chopped
10 fresh basil leaves, roughly torn
reduced fat balsamic vinaigrette for drizzling

Divide spinach leaves among 2 plates then top with chicken, watermelon, mozzarella, pistachios, and basil.  Drizzle with reduced fat balsamic vinaigrette. Serves 2. 

Nutritional Info Per Serving:
Calories: 373   Protein: 42g  Carbs: 20g

Strawberry and Quinoa Salad

1 cup cooked quinoa
2 boneless, skinless chicken breasts, cooked
6 cups fresh spinach
8 large strawberries,sliced
1/2 avocado, peeled, seeded and cut into chunks
4 thinly sliced rings of red onion
1 tablespoon slivered almonds
1 tablespoon balsamic vinegar for drizzling
salt and pepper to taste

Arrange the spinach, strawberries and red onion in a bowl.  Add the avocado, sliced chicken, quinoa and top with slivered almonds.  Drizzle with balsamic vinegar.   Serves 2. 

Nutritional Info Per Serving:
Calories:  195  Protein: 17g  Carbs: 19g

Shrimp and Avocado Salad

1 pack grilled shrimp from Betsy's Pantry
1 ripe avocado, peeled and chopped into 1/2″ chunks
1 head romaine lettuce
1 medium tomato, chopped
3 green onions, finely chopped
1 large orange or yellow pepper, chopped
1 jalapeño pepper, seeded and finely chopped
3 cloves of garlic, finely chopped
Juice of 1 lime
Olive oil, for drizzling
Fresh cilantro leaves, chopped, to taste
Salt and pepper to taste

Put all vegetables and shrimp in large bowl over lettuce. Drizzle lime juice and olive oil on top, sprinkle with cilantro and salt and pepper to taste.  Serves 4. 

Nutritional Info Per Serving:
Calories: 220  Protein: 11g  Carbs: 32g

Warm Winter Kale Salad

1 cup chopped kale
1/2 diced apple
1/2 cup roasted sweet potatoes, diced and warm
1/2 cup cooked quinoa, warm
1 tbsp slivered almonds
1 cooked chicken breast, chopped and warm
1 tbsp light balsamic vinaigrette, warmed

Mix all ingredients vigorously in a large bowl and enjoy warm.  Makes 1 serving.

Nutritional Info Per Serving:
Calories:  515  Protein: 38g  Carbs: 65g