Category Archives: Lettuce

Black Bean – Taco Salad Lime Vinaigrette

Black Bean – Taco Salad Lime Vinaigrette

There are three words that describe this salad — fresh, healthy, and easy. Oh wait, four words – tasty. The night I made this salad it was unseasonably warm and wanted something light for dinner and I remembered this salad. The dressing is incredibly easy to make and it packs a wonderful citrus punch.

The only change I made to the recipe was I added a can of drained corn to the salad and omitted the green pepper.

One change I made the second time I made this salad was to add boiled shrimp instead of chicken. It was fantastic!

Black Bean-Taco Salad with Lime Vinaigrette

With chicken, cheddar cheese, and black beans, this Southwestern-influenced salad needs nothing on the side except some iced tea. Fresh lime gives it a citrusy counterpunch.

Vinaigrette:
1/4 cup chopped seeded tomato
1/4 cup chopped fresh cilantro
2 tablespoons olive oil
1 tablespoon cider vinegar
1 teaspoon grated lime rind
1 tablespoon fresh lime juice
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 teaspoon black pepper
1 garlic clove, peeled

Salad:
8 cups thinly sliced iceberg lettuce
1 1/2 cups chopped ready-to-eat roasted skinned, boned chicken breast (about 2 breasts)
1 cup chopped tomato
1 cup chopped green bell pepper
1 cup finely diced red onion
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
1 (15-ounce) can black beans, rinsed and drained
4 cups fat-free baked tortilla chips (about 4 ounces)

To prepare vinaigrette, combine first 11 ingredients in a blender or food processor; process until smooth.

To prepare salad, combine lettuce and remaining ingredients except chips in a large bowl. Add vinaigrette; toss well to coat. Serve with chips.

Yield: 4 servings (serving size: about 2 cups salad and 1 cup chips)
CALORIES 402 (28% from fat); FAT 12.6g (sat 3.2g,mono 6.5g,poly 1.9g); IRON 3.6mg; CHOLESTEROL 35mg; CALCIUM 236mg; CARBOHYDRATE 51.6g; SODIUM 861mg; PROTEIN 24.5g; FIBER 8g
Cooking Light, JULY 2000

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Filed under Cheese, Chicken, Cilantro, Cooking Light, Corn, Dinner, Dressing, Entrees, Lettuce, Onions, Red Onions, Salad, Tomatoes, Veggies, Vinegar

French-Style Shrimp Salad

French-Style Shrimp Salad
Originally uploaded by jenianddean.

The day I made this salad I had been thinking about a shrimp salad all day. I decided to start looking through some old  Cooking Light magazines and this was the recipe that I came up with. And boy oh boy did I make the right choice – it was fantastic. The salad dressing is very refreshing and garlic-y. I did leave out the olives because I’m not really a fan of olives. I also substituted asparagus for the haricots verts because I had asparagus left over from the night before.

This recipe makes a HUGE salad! It would be great for a brunch, lunch, or dinner…yummy anytime!

French-Style Shrimp Salad

Assemble this salad in individual servings, or arrange it on a platter and serve family style. Niçoise olives are a small purplish-black variety; you can substitute kalamata. Serve with crusty French bread. This dish is a twist on the classic salade niçoise with tuna.

Vinaigrette:
6 garlic cloves, halved
2/3 cup fat-free, less-sodium chicken broth
1/4 cup chopped fresh basil
1/4 cup chopped fresh parsley
2 tablespoons fresh lemon juice
2 tablespoons tarragon vinegar
2 tablespoons extravirgin olive oil
2 teaspoons Dijon mustard
1/2 teaspoon freshly ground black pepper

Salad:
2 pounds peeled and deveined large shrimp
12 small red potatoes (about 3/4 pound)
1/2 pound haricots verts
Cooking spray
5 cups gourmet salad greens
4 cups torn romaine lettuce
1 cup (1/4-inch-thick) slices red bell pepper (about 1 medium)
3 medium tomatoes, each cut into 6 wedges
1 (14-ounce) can quartered artichoke hearts, drained
3 hard-cooked large eggs, each sliced into quarters
1/2 cup niçoise olives
2 tablespoons capers

To prepare vinaigrette, drop garlic through food chute with food processor on; process until minced. Add broth and next 7 ingredients (through black pepper); process until well blended.

To prepare salad, combine 2 tablespoons vinaigrette and shrimp in a large zip-top plastic bag; seal. Marinate in refrigerator for 20 minutes, turning bag occasionally to coat shrimp. Place potatoes in a large saucepan; cover with water. Bring to a boil; cook 8 minutes. Add haricots verts to pan; cook 2 additional minutes or until haricots verts are crisp-tender and potatoes are tender. Drain and rinse with cold water; drain. Cut potatoes into 1/4-inch-thick slices. Set aside.

Heat a large grill pan over medium-high heat. Coat pan with cooking spray. Remove the shrimp from bag, and discard marinade. Add shrimp to pan. Cook 3 minutes on each side or until the shrimp are done.

Combine potatoes, haricots verts, greens, lettuce, bell pepper, tomatoes, and artichokes in a large bowl. Add remaining vinaigrette, tossing gently to coat. Place lettuce mixture on a serving platter. Arrange shrimp and eggs over lettuce mixture; sprinkle with olives and capers. Serve immediately.

Yield: 6 servings (serving size: about 2 1/2 cups salad mixture, 5 ounces shrimp, 2 pieces egg, 4 teaspoons olives, and 1 teaspoon capers)
CALORIES 366 (30% from fat); FAT 12g (sat 2.2g,mono 6g,poly 2.2g); IRON 6.7mg; CHOLESTEROL 336mg; CALCIUM 179mg; CARBOHYDRATE 26.1g; SODIUM 798mg; PROTEIN 39.3g; FIBER 6.4g
Cooking Light, JULY 2006

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Filed under Artichoke hearts, Basil, Cooking Light, Dinner, Dressing, Entrees, Garlic, Haricots verts, Herbs, Italian parsley, Lemons, Lettuce, Potato, Salad, Shrimp, Tarragon, Tomatoes

BLT Salad


BLT Salad

Oh my goodness! This salad is destine to become one of my favorites. The creamy tomato-and-chive dressing is delicious. And talk about fast and easy, the most time consuming part was baking the croutons and frying the bacon. Besides the yummy, creamy dressing, the best part of this salad was I was able to use some of the tomatoes and chives we grew in the backyard.

The only change I made was I added 2 more slices of bacon because Dean and I were having this for dinner.

BLT Salad

Here’s a salad version of America’s favorite sandwich. We use shredded tomato as a base for the creamy tomato-and-chive dressing—adding great tang and flavor along with extra vitamin C.

1 cup cubed whole-wheat country bread
2 teaspoons extra-virgin olive oil
4 medium tomatoes, divided
3 tablespoons reduced-fat mayonnaise
2 tablespoons minced chives or scallion greens
2 teaspoons distilled white vinegar
1/4 teaspoon garlic powder
Freshly ground pepper to taste
5 cups chopped hearts of romaine lettuce
3 slices center-cut bacon, cooked and crumbled

Preheat oven to 350°F. Toss bread with oil and spread on a baking sheet. Bake, turning once, until golden brown, 15 to 20 minutes.

Cut 1 tomato in half. Working over a large bowl, shred both halves using the large holes on a box grater. Discard the skin. Add mayonnaise, chives (or scallion greens), vinegar, garlic powder and pepper; whisk to combine.

Chop the remaining 3 tomatoes. Add the tomatoes, romaine and croutons to the bowl with the dressing; toss to coat. Sprinkle with bacon.

Makes 4 servings, about 1 1/4 cups each
ACTIVE TIME: 25 minutes
TOTAL TIME: 25 minutes

NUTRITION INFORMATION: Per serving: 151 calories; 6 g fat (1 g sat, 3 g mono); 5 mg cholesterol; 20 g carbohydrate; 5 g protein; 4 g fiber; 306 mg sodium; 555 mg potassium.

Nutrition bonus: Vitamin A (110% daily value), Vitamin C (60% dv), Folate (30% dv), Potassium (16% dv).

EATINGWELL, July/August 2007

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Filed under Bacon, Chives, Dressing, Eating Well, Lettuce, Salad, Tomatoes

Chicken and bacon roll-up

chicken and bacon roll-up – unrolled

Chicken and bacon roll-up
Originally uploaded by jenianddean.

Talk about a great Saturday afternoon lunch sandwich – this is it! It was so incredibly easy to make. The only thing that took any time was cooking the bacon.

I did make a few changes to the recipe. I used fresh basil instead of tarragon for two reasons – 1. I love the flavor that basil gives food; it’s cool, clean, and refreshing. And 2. I grow tons of it on my back porch. I also added about 1/2 cup of shredded sharp cheddar cheese to the mayonnaise mixture.

Chicken and Bacon Roll-ups
Cooking Light, July 07
1/2 cup reduced-fat mayonnaise
1 teaspoon minced fresh tarragon
2 teaspoons fresh lemon juice
4 (2.8-ounce) whole wheat flatbreads (such as Flatout)
2 cups shredded romaine lettuce
2 cups chopped tomato (about 2 medium)
4 center-cut bacon slices, cooked and drained
2 cups shredded skinless, boneless rotisserie chicken breast

Combine reduced-fat mayonnaise, minced tarragon, and fresh lemon juice in a small bowl. Spread 2 tablespoons mayonnaise mixture over each flatbread. Top each with 1/2 cup shredded romaine lettuce, 1/2 cup chopped tomato, 1 bacon slice, crumbled, and 1/2 cup chicken. Roll up.

Yield 4 servings (serving size: 1 wrap)

Nutritional Information
CALORIES 433(27% from fat); FAT 13g (sat 2.6g,mono 2g,poly 0.9g); PROTEIN 34.8g; CHOLESTEROL 66mg; CALCIUM 49mg; SODIUM 925mg; FIBER 5.5g; IRON 3.1mg; CARBOHYDRATE 44.2g

Barbara Lauterbach , Cooking Light, JULY 2007

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Filed under Bacon, Basil, Chicken, Cooking Light, Lettuce, Sandwiches, Tarragon, Tomatoes