July 2010
Outside the Ordinary Salad
by Mary Gerlach, R.D.
Registered Dietician
Salads are always a popular item to take to a picnic because they are often healthy and can look so appetizing. Salads can encompass a wide variety of ingredients from common everyday fruits and vegetables to exotic ones, and can include a diverse assortment of meats and seafood. There are a variety of dressings available for unique tastes.
Restaurants across the country specialize in salads, other restaurants may specialize in other delicacies, but may also offer salads. Some salads can pack as many calories, however, as a double cheeseburger with fries, depending upon the ingredients in the recipe. Because we tend to think a salad has fewer calories, we sometimes eat large portions slathered with lots of high-fat salad dressing. So choose your salad and dressing selections carefully if you’re watching your waistline.
Most salads have great nutritional value. Lettuce is a good source of fiber, and the darker green ones also contain vitamins and minerals. Tomatoes contain vitamin C, potassium and lycopene, nutrients important for a healthy heart and to protect the immune system.
Most berries are good sources of vitamin C and other antioxidants to maintain good health. Soy beans and tofu can add calcium, iron, and protein to a salad, while adding lean meats or seafood are good options for entree salads.
Taking salads on a picnic takes some thought about how to keep it safe to eat, again depending upon the ingredients. Mayonnaise-based dressings require particular attention to temperature and must be kept cool until eaten. I usually avoid taking a salad to a picnic with mayonnaise in the dressing, since mayonnaise requires particular attention to cold temperature that can be challenging on a picnic.
Here are some ideas for picnic salads and homemade dressings.
Oriental Grilled Beef Salad
Marinate the meat ahead of time, then grill it at the picnic and add it hot at the last minute to the salad.Dressing
1/3 cup olive oil
1/3 cup rice wine vinegar, or white wine vinegar
1 tsp. toasted sesame oil
1 tsp. sugar
½ tsp. grated ginger root
¼ tsp. ground red pepper
1 clove garlic, minced
Salad
½ pound boneless beef sirloin steak, cut 1-inch thick
1½ cups torn romaine or leaf lettuce
1½ cups torn curly endive or escarole
½ large red or yellow sweet pepper, cut into julienne strips
½ cup red and/or yellow baby pear tomatoes or cherry tomatoes, halved
½ cup enoki mushrooms (tiny, white mushrooms on a long stem, the stem is edible)
2 Tb. chopped pistachio nuts
Dressing: In a screw-top jar combine oil, vinegar, sesame oil, sugar, grated ginger root, red pepper, and garlic. Cover and shake well.
Place steak in a plastic bag set in a shallow dish. Pour ?-cup dressing into plastic bag. Close bag and turn to coat well. Marinate in the refrigerator for 6 to 24 hours, turning bag occasionally. Cover and refrigerate remaining dressing. Remove steak from bag, reserving marinade. Place steak on an uncovered grill for 6 minutes. Turn and grill to desired doneness, allowing 6 to 9 minutes more for medium. Brush occasionally with reserved marinade.
Salad: In a large bowl combine romaine, endive, sweet pepper, tomatoes, and mushrooms; toss lightly to mix. Divide salad mixture onto two plates. Thinly slice grilled steak and divide into 2 portions. Top each salad with meat. Sprinkle with pistachio nuts. Drizzle the reserved dressing over salads. Makes 2 servings.
Nutritional analysis per serving: Calories 496; Carbohydrate 12 gm; Protein 24 gm; Fat 41 gm; Cholesterol 63 mg; Sodium 58 mg.
Chicken and Asparagus Salad
When not taking to a picnic, this salad is also very good served warm.2 Tb. water
1 Tb. white wine vinegar
2 tsp. olive oil
½ tsp. Dijon mustard
¼ tsp. coarsely ground pepper
1/8 tsp. salt
1 cup diagonally sliced asparagus
1 tsp. Dijon mustard
½ pound skinned, boned chicken breast
¼ tsp. salt
1/8 tsp. pepper
1 tsp. olive oil
¼ cup thinly sliced green onions
3 cups salad greens
Combine first 6 ingredients in a bowl. Stir well; set aside. Arrange asparagus in a steamer basket over boiling water. Cover and steam 3 minutes until crisp-tender; set aside.
Brush 1 teaspoon mustard over both sides of chicken; sprinkle with salt and pepper. Cut chicken across the grain into thin slices. Heat 1 teaspoon oil in a nonstick skillet over medium heat. Add chicken and green onions; sauté ten minutes or until chicken is done, stirring frequently. Add vinegar mixture to skillet and cook, stirring constantly for one minute.
Either serve cold by refrigerating and tossing with salad greens just before serving, or serve warm by topping salad greens with warm asparagus and chicken mixture. Makes 2 servings.
Nutrition analysis per serving: Calories 208; Carbohydrates 7 gm; Protein 30 gm; Fat 7 gm; Cholesterol 66 mg; Sodium 420 mg.
Honey Dijon Balsamic Vinaigrette Dressing
1/3 cup balsamic vinegar
¼ tsp. salt
¼ tsp. freshly ground black pepper
1/3 cup extra-virgin olive oil
1 Tb. Dijon mustard
1 Tb. honey,
3 Tb. Water
In small jar with lid, add all ingredients. Place lid on tightly and shake vigorously until well blended. Shake again before dressing salad greens. Leftover dressing can be stored in the refrigerator, but dressing should be served at room temperature. Makes 8 servings (2 tablespoons each).
Nutritional analysis per serving: Calories: 80; Carbohydrates 2 gm; Protein 0 gm; Fat: 8 gm; Cholesterol: 0 mg; Sodium 50 mg.
Ginger Citrus Dressing
This dressing is tasty over a green salad that includes fresh fruit, such as a sliced orange, pear or fresh strawberries.1/3 cup orange juice
1 Tb. lemon juice
2 Tb. minced, peeled fresh ginger root
3 scallions, thinly sliced
2 Tb. wine vinegar
¼ tsp. freshly ground black pepper
1/3 cup extra-virgin olive oil
In small jar with lid, add all ingredients; shake well before serving at room temperature. Makes about 8 servings (2 tablespoons each).
Nutritional analysis per serving: Calories 85; Carbohydrate 4 gm; Protein 0 gm; Fat 8 gm; Cholesterol 0 mg; Sodium 10 mg.
Fresh Fruit Salad with Poppy Seed Dressing
Dressing
¼ cup honey
2 Tb. frozen limeade concentrate, thawed
2 Tb. olive oil
½ tsp. grated orange peel
½ tsp. poppy seed
¼ tsp. dry mustard
Salad
1 cup fresh blueberries
2 medium nectarines, sliced
1 cup fresh strawberries, sliced
2 kiwifruit, peeled, sliced
In small jar with lid, combine all dressing ingredients; cover tightly and shake well. Refrigerate several hours to blend flavors. Mix fruits together and toss with dressing. Makes 4 servings.
Nutritional analysis per serving: Calories 270; Protein 2 gm; Carbohydrate 48 gm; Fat 8 gm; Cholesterol 0 mg; Sodium 5 mg.