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Lighten Up!

05/31/2008 05:00PM ● Published by Super Admin

Not all salads are created equal, especially the favorites that you see on many restaurant menus. While the term “salad” can often be misleading when choosing something to eat on the lighter side, these recipes cut to the chase by utilizing healthy measurements for tasty not-missing-anything renditions.

New Waldorf Salad
3 medium chopped apples
1/3 cup orange juice
1 tablespoon lemon juice
3/4 cup finely chopped celery
1/2 cup raisins
1/2 cup walnuts
1 cup plain nonfat yogurt
1 tbsp. honey

To prepare:
Cover apples with one tablespoon each of orange juice and lemon juice immediately after chopping (this prevents apples from turning brown). Add celery, raisins and walnuts. In another bowl, mix yogurt, honey, and remaining orange juice until smooth. Pour dressing over salad and mix well. Cover and chill before serving. Makes six servings.

Satisfying Summer Seafood Salad
14 raw sea scallops
14 raw jump shrimp, peeled and de-veined
4 strips of bacon, cooked and chopped
1 ripe avocado
1 head iceberg lettuce, washed, dried and chopped
1 head of romaine, washed, dried and chopped
1 cup cherry or grape tomatoes, halved
1/2 cup fresh basil, sliced
1/2 cup green onions, sliced thin
2 tbsp. dry mustard
2 tsp. Old Bay or other seafood seasoning
2 cloves garlic
1/2 cup olive oil
Juice of two lemons, plus zest
Salt & pepper to taste

To prepare:
In a large bowl combine the raw shrimp and scallops with three tablespoons of the olive oil, three tablespoons of lemon juice, and pinch of salt and pepper. Set aside.

To make the salad, place the salad greens in a large bowl. Cut the avocado in half and remove pit. Scoop out avocado, slice it and top the salad greens along with bacon, tomatoes, basil and green onions.

To make the dressing, combine the dry mustard and Old Bay Seasoning, remaining lemon juice, zest of both lemons and salt and pepper. Whisk in about three tablespoons of olive oil, and toss with the salad.

Preheat a large non-stick skillet with one tablespoon of olive oil. Add the scallops to hot skillet and sear about four minutes on each side, or until lightly browned. Add to the salad. Return the pan to heat and add shrimp. Sear and cook for two to three minutes, or until pink. Add the shrimp to the salad and serve with French bread.

Oriental Chicken Salad
4 cups cooked, diced chicken breast
2 cups mandarin orange segments
2/3 cup sliced water chestnuts
2 green onions, thinly sliced
3/4 cup plain nonfat yogurt
1 tbsp. mayonnaise
1 tbsp. honey
1/2 tsp. ground ginger
1/2 cup raw cashew nuts, chopped
Salad greens

To prepare:
In a mixing bowl, combine chicken, orange segments, water chestnuts and green onions. Toss together. In a small bowl, whisk together yogurt, mayonnaise, honey and ginger. Mix well and pour over chicken mixture. Chill. When ready to serve, spoon onto crisp salad greens and top with cashews. Makes six servings.

Easy Tuna and Bean Salad
15 oz. can white beans, drained
6.5 oz. can chunk light tuna
1 cup sliced celery
1 cup chopped red or green pepper
1/2 cup sliced radishes
2 tbsp. fresh chopped parsley
Washed Romaine lettuce leaves
Dijon Vinaigrette
1/4 cup water
3 tbsp. lemon juice
4 tsp. Dijon mustard
1 tbsp. canola oil
1/4 tsp. dry thyme
1 clove of garlic, minced
1/4 tsp. pepper

To prepare:
In a salad bowl toss together beans, tuna and vegetables. To prepare dressing, combine all vinaigrette ingredients in a screw-top jar. Cover and shake to mix. Pour vinaigrette over salad and serve on lettuce-lined plates. Serve with fresh fruit for a healthy (and filling) lunch or dinner. Makes four servings. •


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