Showing posts with label Salads Under 500 Calories. Show all posts

BBQ Chicken Salad

BBQ Chicken Salad
Ingredients

1 tablespoon olive oil
2 boneless, skinless thin-sliced chicken breasts
Kosher salt and freshly ground black pepper, to taste
6 cups chopped romaine lettuce
1 Roma tomato, diced
3/4 cup canned corn kernels, drained
3/4 cup canned black beans, drained and rinsed
1/4 cup diced red onion
1/4 cup shredded Monterey Jack cheese
1/2 cup shredded cheddar cheese
1/4 cup Ranch dressing
1/4 cup BBQ sauce
1/4 cup tortilla strips 

Method
  1. Heat olive oil in a medium skillet over medium high heat. 
  2. Season chicken breasts with salt and pepper, to taste. 
  3. Add to skillet and cook, flipping once, until cooked through, about 3-4 minutes per side. 
  4. Let cool before dicing into bite-size pieces. 
  5. To assemble the salad, place romaine lettuce in a large bowl; top with chicken, tomato, corn, beans, onion and cheeses. Pour Ranch dressing and BBQ sauce on top of the salad and gently toss to combine. 
  6. Serve immediately, topped with tortilla strips.

    California Quinoa Salad

    California Quinoa Salad
    Ingredients

    1 cup quinoa
    1/4 cup balsamic vinegar
    Zest of 2 limes
    1 mango, peeled and diced
    1 red bell pepper, diced
    1/2 cup shelled edamame
    1/3 cup chopped red onion
    1/4 cup unsweetened coconut flakes
    1/4 cup sliced almonds
    1/4 cup raisins
    2 tablespoons chopped fresh cilantro leaves 

    Method
    1. In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside. 
    2. In a small bowl, whisk together balsamic vinegar and lime zest; set aside. 
    3. In a large bowl, combine quinoa, mango, bell pepper, edamame, red onion, coconut flakes, almonds, raisins and cilantro. 
    4. Pour the balsamic vinegar mixture on top of the salad and gently toss to combine. 
    Serve immediately

    Salmon Arugula Salad Bowls

    Ingredients
    • Salad: 
    1 lb WILD SALMON FILETS (cut into 4 oz. portions) 
    1/2-3/4 tsp CHIPOTLE POWDER (chili powder or cumin) 
    2 tsp GRAPESEED OIL 
    12 oz ASPARAGUS, ends trimmed 
    1 lb GREEN BEANS, ends trimmed, halved 
    1 medium SWEET POTATO, peeled & chopped 
    1 tbsp OLIVE OIL, EXTRA VIRGIN 
    SEA SALT AND PEPPER TO TASTE 
    4 tbsp WALNUTS, RAW, chopped 
    8 cups BABY ARUGULA 
    • Lemon vinaigrette: 
    3 tbsp OLIVE OIL, EXTRA VIRGIN 
    JUICE FROM 1 LEMON 
    1 tsp DIJON MUSTARD 
    1 tsp HONEY, PURE or RAW 
    SEA SALT AND PEPPER TO TASTE 
    Method
    1. Preheat oven to 425 degrees F. 
    2. Place prepared asparagus and green beans on a large rimmed baking sheet sprayed with cooking spray (I used coconut oil spray from Trader Joes). 
    3. On a smaller sprayed baking sheet place sweet potato. 
    4. Drizzle all vegetables with the 1 Tbsp olive oil, sea salt and pepper; toss with hands to coat. Roast in oven for 15-20 minutes; flipping half way through. 
    5. Remove asparagus and green beans. 
    6. Cook sweet potatoes an additional 5-10 minutes or until golden brown. 
    7. Heat a medium skillet with grapeseed oil over medium-high heat. If needed remove skin and season salmon filets with chipotle powder (or other spices), sea salt and pepper; rub into flesh with hands. Place in hot skillet and pan sauté 3-5 minutes per side, depending on filet thickness. 
    8. Cover and let rest a few minutes while making dressing. 
    9. Whisk vinaigrette ingredients together. Place 2 cups arugula in each of 4 large bowls. Top with roasted vegetables, 1 salmon filet, 1 Tbsp walnuts and 1/4 lemon vinaigrette. VARIATIONS: Use pecans, dried cranberries, spinach or mixed greens for arugula, crumbled with feta or goat cheese and use a good light, bottled balsamic vinaigrette for lemon. Substitute tilapia, lean steak, chicken or turkey breasts for salmon.

    Chicken Power Bowls

    Ingredients

    1 lb CHICKEN BREASTS, BONELSS, SKINLESS
    SEA SALT AND PEPPER, to taste
    8 cups BABY KALE & SPINACH MIX (or mixed greens)
    6 oz FRESH BLUEBERRIES
    1 SEEDLESS or REGULAR CUCUMBER, sliced
    20 BABY CARROTS
    15 oz can GARBANZO BEANS (CHICKPEAS), rinsed & drained
    4 tsp RAW SUNFLOWER SEEDS
    1 large AVOCADO, chopped lemon vinaigrette:
    2 tbsp OLIVE OIL, EXTRA VIRGIN
    1 LEMON, juiced
    1 tsp HONEY, PURE or RAW
    1/4 tsp ROSEMARY, DRIED, crushed

    Method
    1. Cook chicken breasts (fresh or frozen) with sea salt and pepper in a crock pot or oven bake (350 F degrees for 20-25 minutes in a covered baking dish sprayed with cooking spray). 
    2. Shred chicken. 
    3. Whisk 2 T. olive oil, juice from 1 lemon, honey, rosemary, sea salt and pepper in a measuring cup. 
    4. Layer 2 cups spinach and kale mix in a large bowl with 2 oz blueberries, about 2/3 cup garbanzo beans, 1/4 of the cucumber, 5 carrots, 1/4 of the avocado, drizzle of vinaigrette, 1 tsp sunflower seeds and additional sea salt and pepper, if desired. Makes 4 bowls. 
    Serving size one bowl.

    VARIATIONS: Add raspberries or blackberries, cherry tomatoes or other favorite vegetable
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