Deliciously Light & Easy Summer Salads

Not ALL salads have to be plain and boring to be considered light and healthy! In fact, these three recipes here I find to be mouth-watering and fulfilling. Its Summer time, who doesn’t want to be satisfied with a salad as a main dish!?

Buffalo Chicken Salad

  • recipe21/2of a heart of romaine, sliced
  • 3/4cup  coarsely chopped cooked chicken breast
  • 2tablespoons  Buffalo wing sauce,* such as Wing Time® brand
  • 121 gram wedge light blue cheese, such as Laughing Cow® brand, crumbled
  • 1/4teaspoon  cracked black pepper
  • 1tablespoon  bottled fat-free blue cheese salad dressing
  • 1teaspoon  fat-free milk
  • 1stalk celery, cut into 4 sticks

1. Arrange romaine on a plate or in a bowl. In a small microwave-safe bowl combine chopped chicken and wing sauce. Microwave on 100 percent power (high) for 40 to 50 seconds or until heated through. Spoon chicken mixture over romaine. Top with crumbled cheese and pepper. In a small bowl combine salad dressing and milk; drizzle over salad. Serve with celery sticks.

Salmon and Spinach Salad with Flaxseed Dressing

  • 12ounces  cooked salmon,* broken into chunks
  • 3cups  fresh baby spinach
  • 1cup  coarsely chopped cucumbers
  • 1/2cup  quartered red onion slicesss_R118792
  • 1/4cup  Flaxseed Dressing (below)
  • In a large bowl, combine cooked salmon, spinach, cucumbers, and red onion.
  • Pour Flaxseed Dressing over salad; toss gently to coat. Makes 4 (1-1/2-cup) main-dish servings.
  • Dressing:
    • 1tablespoon  flaxseeds
    • 3tablespoons  champagne vinegar or white wine vinegar
    • 2tablespoons  olive oil
    • 1tablespoon  water
    • 1tablespoon  finely chopped shallots or green onion
    • 2teaspoons  Dijon-style mustard
    • 1clove garlic, minced

    Preheat oven to 350 degrees F. Place flaxseeds in a shallow baking pan; bake for 10 minutes. Cool. Place toasted flaxseeds in a spice grinder and pulse until ground to a fine powder. In a small bowl, whisk together ground flaxseeds, vinegar, olive oil, water, shallots, mustard, and garlic. Makes about 1/2 cup

  • Test Kitchen Tip: Cook the salmon by grilling or broiling. You’ll need a 1-pound fresh or frozen salmon fillet to give 12 ounces salmon after cooking. Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels.
  • To grill salmon: Measure thickness of salmon. Place salmon fillet, skin side down, on a greased grill rack directly over medium coals. Grill for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork, turning once halfway through grilling. Using a wide metal spatula, lift fillet away from the skin to a serving platter. (Scrape skin from grill rack and discard.)
  • To broil salmon: Preheat broiler. Skin salmon; measure thickness of salmon. Place salmon on unheated rack of broiler pan. Broil 4 to 5 inches from heat for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork, turning once halfway through broiling.

Chicken-Brown Rice Salad

  • 2/3cup  bottled fat-free Italian salad dressingrecipe4
  • 6small skinless, boneless chicken breast halves (1 1/2 to 1 3/4 pounds total)
  • 1cup  loose-pack frozen French-cut green beans
  • 3cups  cooked brown rice or cooked kasha (roasted buckwheat groats), chilled
  • 114 ounce can artichoke hearts, drained and quartered
  • 2cups  shredded cabbage with carrot
  • Lettuce leaves

1. Place 3 tablespoons of the Italian salad dressing in a small bowl. Set aside remaining Italian salad dressing.

2. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is tender and no longer pink (170 degrees F), turning once and brushing chicken with the 3 tablespoons dressing during the last 2 minutes.

3. Rinse green beans with cool water for 30 seconds; drain well. In a large bowl toss together beans, chilled rice, artichoke hearts, and coleslaw mix. Pour the reserved salad dressing over rice mixture; toss to gently coat.

4. Remove chicken from grill. Slice chicken. Arrange lettuce leaves on 4 dinner plates. Top with the rice mixture and chicken slices. Makes 6 (1 chicken breast half and 1 cup rice salad) servings.

Don’t forget the BEST Healthy Dessert: PB and J Shakeology 


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