HEALTHY SALADS UNDER 350 CALORIES

CRANBERRY & GRILLED CHICKEN SALAD

4 cups water
1 cup dried or fresh cranberries
1 bay leaf
2 cups baby spinach leaves, divided
1 cup green apple, peeled and cut into julienne strips
1/2 cup diced red bell pepper
3 tablespoons Cucumber Yogurt Dressing
2 teaspoons Dijon mustard
4 (4-ounce) skinless, boneless chicken breasts
1/4 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
1/4 cup chopped green onion

Combine first 3 ingredients in a saucepan over medium-high heat. Bring mixture to a simmer; cover and cook for 30-45 min. Drain and place in a bowl; discard bay leaf. Coarsely chop 1 cup spinach leaves. Add chopped spinach, apple, bell pepper, dressing, and mustard to the cranberries, and toss well.
Sprinkle chicken with salt and pepper. Place chicken on a grill rack coated with cooking spray; grill 5 minutes on each side or until done. Thinly slice chicken.
Divide remaining spinach evenly among 4 plates. Place 1/2 cup cranberry mixture on top of spinach. Arrange chicken evenly over berry mixture; sprinkle with green onions.


Calories 320, Fat 12g, Protein 29g, Carbohydrates 30g

 

 

SALMON & DILL SALAD

1 celery stalk, cut into 2-inch pieces
1 bunch scallions, greens sliced into 1/2-inch pieces, whites left whole, divided
1 lemon, halved: cut half into slices, zest and juice remaining half (1/2 teaspoon zest, 1 tablespoon juice), divided
1 teaspoon kosher salt, divided
3/4 teaspoon freshly ground black pepper, divided
4 (6-ounce) salmon fillets, skinned (about 2 inches thick)
1/2 cup plain low-fat yogurt
2 tablespoons chopped fresh dill plus 1/2 cup fronds, divided
1/2 teaspoon grated fresh horseradish
1 tablespoon extra-virgin olive oil
2 bunches watercress, thick stems removed (about 8 cups)
1 cup sugar snap peas, thinly sliced crosswise (3 ounces)
1 small bunch radishes, sliced (1 1/2 cups)

Fill a high-sided skillet or large pot with 6 cups water; add celery, scallion whites, and lemon slices to pot. Add 1/2 teaspoon salt and 1/2 teaspoon pepper. Bring to a boil over high heat; cover, reduce heat, and simmer. Cook until fragrant (8-10 minutes). Add salmon (water should just cover fillets) to pot; cover and gently simmer until fish is opaque (5-8 minutes). With tongs or a fish spatula, remove salmon from broth; set aside on a cutting board to cool.
While fish is poaching, make the dressing: In a medium bowl, combine yogurt, chopped dill, horseradish, lemon zest, lemon juice, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper, whisking well. Arrange watercress, snap peas, radishes, and dill fronds on 4 plates; top with salmon, and sprinkle with scallion greens. Drizzle with dressing; serve.

Calories 330, Fat 16g, Protein 43g, Carbohydrates 9g

 

 

SPINACH & ASIAN STEAK SALAD

8 ounces baby spinach (about 8 cups)
1/4 cup extra-virgin olive oil, divided
2 garlic cloves, finely minced
2 tablespoons fresh lime juice
1 teaspoon light or dark brown sugar
1 tablespoon low-sodium soy sauce
1 sweet red onion, cut into 1/4-inch half-moons (about 2 cups)
1/2 pound grass-fed steak (porterhouse, rib-eye, sirloin, or tenderloin)
4 fresh cilantro sprigs
1–2 tablespoons chopped unsalted peanuts, for garnish (optional)

Preheat grill.
Wash and dry spinach. Place the leaves in a large salad bowl; set aside.
Whisk together 2 tablespoons olive oil, the garlic, lime juice, sugar, and soy sauce in a small bowl; set aside.
Heat 1 tablespoon olive oil in a cast-iron skillet or grill pan on prepared grill. When oil is hot but not smoking, sauté onion, stirring constantly, for 3 minutes. Transfer onion to bowl with spinach. Add remaining 1 tablespoon olive oil to skillet. Sear steak over medium-high heat about 3 minutes per side or until medium-rare. Remove skillet from heat, and immediately transfer the steak to a cutting board; let rest.
Return skillet to heat, and add soy-lime mixture to pan; turn heat to medium-high. Deglaze skillet by stirring constantly and loosening brown bits on bottom. Cover and keep warm.
Slice steak as thinly as possible, cutting against grain, and arrange over onions and greens. Drizzle with sauce, and garnish with a cilantro sprig. Sprinkle with peanuts (if desired). Serve immediately.


Calories 260, Fat 17g, Protein 12g, Carbohydrates 12g