May 2010
Spring into Lighter Salads
by Mary Gerlach, R.D.
Registered Dietician
Can you believe it is already May? It’s nearly time for the wind to die down in northern New Mexico and the spring flowers have poked their heads up. You lucky folks in the southern part of the state are already well on your way to warmer months.
The heavy comfort foods of winter may not be as appealing this time of the year. Instead, it’s time to dust off the grill and think about lighter salad entrees.
Salads are also great choices in many restaurants when traveling. Some restaurants specialize in delicious and nutritious salads, while others offer more mundane salad choices. Salad bars are always popular choices, although my eyes tend to be bigger than my stomach when selecting foods from a salad bar.
It’s usually not the salad ingredients that put the calories over-the-top, however, it’s the dressing. By selecting no-fat or reduced-fat dressings, vinaigrettes over mayonnaise-based dressings, and not getting too greedy with the amount of dressing you slather on, a hearty salad lunch or dinner can be a healthy choice when traveling out and about around the world.
Salads are so versatile. They are loaded with fresh vegetables and can also include a variety of fruits—all high in vitamins, minerals and fiber. Add nearly any kind of meat, chicken or fish or sprinkle with cheese for protein, and you’ve got the makings of a delicious and nutritious salad entree. Order some crusty bread and a drink, and you won’t feel like you want to take a nap and skip the afternoon activities of your trip.
Here are some good ideas for lip-smacking hearty salads to prepare for your family when you return home from your travels.
Grilled Strawberry-Jicama Balsamic Chicken Salad
½ cup prepared light balsamic vinaigrette dressing, divided
2 boneless skinless chicken breasts
3 cups mixed salad greens
½ cup diced jicama
½ cup halved fresh strawberries
¹/8 cup honey-roasted peanuts or cashew halves
Place ¼-cup of the dressing and the chicken in a 1-quart resealable plastic bag; seal and turn bag to coat chicken. Refrigerate at least 1 hour to marinate.
Heat gas or charcoal grill to medium heat. Place chicken on grill; discard marinade. Cover grill; reduce heat to low and cook 7 minutes. Turn chicken; cook 7 to 8 minutes longer or until juice of chicken is clear when center of thickest part is cut (170°F). Cut chicken across grain into thin strips.
In salad bowl, gently toss chicken, salad greens, jicama, strawberries and remaining ¼-cup dressing. Sprinkle with peanuts or cashews and serve on chilled salad plates with crusty bread and unsalted butter. Makes 2 servings.
Nutrition information per serving: Calories 360; Carbohydrate 16g; Protein 28g; Fat 10g; Cholesterol 60mg; Sodium 410mg.
Tangy Asian Grilled Steak Salad
Ginger-Soy Dressing
²/3 cup extra-virgin olive oil
½ cup red wine vinegar
¼ cup soy sauce
2 Tb. sugar
½ tsp. freshly ground pepper
2 tsp. very thinly sliced, then coarsely chopped fresh ginger
½ tsp. salt
Salad
2 (5-ounce) beef boneless top sirloin steaks
2 tsp. sesame seeds, toasted
Olive Oil
¾ cup shitake mushrooms
½ (5.3 ounce) package cellophane noodles (bean threads)
½ small head lettuce, thinly sliced
1 cup baby spinach leaves, cleaned and dried
¹/8 cup medium green onions, sliced (about 2 onions)
1 small carrot, coarsely shredded
1 (11-ounce) can mandarin orange segments, drained
Shake all dressing ingredients in a tightly covered container until well blended. Reserve half the dressing; place the other half of the dressing in a 1-quart resealable plastic bag with the round steaks; seal and turn bag to coat steaks. Refrigerate at least 1 hour to marinate.
Heat gas or charcoal grill to medium heat. Place steak on grill; discard marinade in bag. Cover grill; reduce heat to low and cook 5 minutes. Turn steaks; cook 5 minutes longer or until cooked to preferred doneness. Cut steak across grain into thin strips.
To toast sesame seeds, place in an ungreased skillet over medium heat about 2 minutes, stirring constantly until golden brown; set aside.
Add 1 tablespoon olive oil to heavy skillet and sauté cleaned shitake mushrooms about 4 minutes, stirring frequently. Set aside on paper towels to drain fat.
Add more olive oil to skillet (about ¾-inch) and heat to 425ºF. Carefully (fat will spatter when noodles are added) fry one-half of the noodles at a time quickly in oil (about 5 seconds), turning once, until puffed; drain on paper towels.
In large bowl, mix lettuce, spinach, onions, shredded carrot, and orange segments. Pour half the dressing over salad; toss. Add half of the noodles; carefully toss again.
On serving plates, place the remaining half of noodles evenly on each plate; spoon salad over noodles. Top with steak slices and shitake mushrooms.
Drizzle with remaining dressing (if desired); sprinkle with toasted sesame seeds. Makes 2 hearty servings.
Nutrition information per serving: Calories 360; Carbohydrate 22g; Protein 21g; Fat 22g; Cholesterol 60mg; Sodium 300mg.
Pineapple Teriyaki Grilled Tuna Salad
Teriyaki Pineapple Dressing
½ cup pineapple juice
¼ cup teriyaki baste and glaze (from 12-ounce bottle)
1 Tb. sesame oil
¼ tsp. ground ginger
Salad
6-8 chunks (1½-inches each) fresh pineapple
2 (4-5-ounce) tuna steaks
2 cups bite-size pieces mixed salad greens
½ cup grape or cherry tomatoes, cut in half
½ small red onion, very thinly sliced, separated into rings
¼ cup sesame oat bran sticks, crushed
Heat gas or charcoal grill. In small bowl, mix all dressing ingredients with wire whisk; reserve 3 tablespoons. Note: Teriyaki baste and glaze has a thick, syrup-like consistency and should not be confused with teriyaki marinade or sauce, which is more watery. Look for this product in the Asian foods aisle of your local market.
On each of 2 (10-inch) metal skewers, thread pineapple, leaving ¼-inch space between each piece. Brush 1½-tablespoons of the reserved dressing on pineapple; brush remaining 1½-tablespoons reserved dressing on tuna.
Carefully spray grill rack with cooking spray. Place tuna on grill. Cover grill; cook over medium heat about 10 minutes, turning once and adding pineapple for last 5 minutes of grilling, until fish flakes with fork and is slightly pink in center.
Divide salad greens, tomatoes and onions onto 2 plates. Top each with warm grilled pineapple and tuna. Sprinkle with sesame sticks. Serve with remaining dressing. Makes 2 servings.
Nutrition information per serving: Calories 310; Carbohydrate 29g; Protein 25g; Fat 10g; Cholesterol 65mg; Sodium 550mg.