|Great dinner salads|
Warm chicken and papaya salad
Warm chicken, refreshing papaya and tart lime dressing add a delightful twist to an otherwise standard lettuce and radicchio salad. Save a few minutes by using chicken or turkey-breast tenderloin strips.
12 oz. boneless, skinless chicken or turkey-breast tenderloins
4 tbsp. lime juice, divided
1 cup torn radicchio or red leaf lettuce
1 medium papaya, halved, seeded, peeled and cubed (1 1/2 cups)
1/4 cup sliced green onions
2 tbsp. low-sodium chicken broth
1/2 tsp. bottled minced garlic
Cut chicken into 2-inch strips. Place in a shallow glass dish. Pour 2 tablespoons lime juice over chicken, turning to coat. Set aside.
In a large bowl, toss together leaf lettuce, radicchio, papaya and green onions. Set aside.
In a small jar with a tight-fitting lid, combine 2 tablespoons lime juice, oil, broth, mustard, garlic and pepper. Cover and shake until ingredients are well combined. Set aside.
Spray a large skillet with vegetable oil and place over medium-high heat. Drain chicken and place in hot skillet. Cook for three to five minutes or until tender and no longer pink, turning once.
Shake dressing and pour over lettuce mixture. Toss to coat. Top with warm chicken and serve immediately.
Nutrient analysis (per serving)
Calories 204, protein 20 g, carbohydrate 10 g, cholesterol 47 mg, sodium 63 mg, total fat 9 g, saturated fat 2 g, polyunsaturated fat 1 g, monounsaturated fat 6 g
Chances are, a salad isn’t the first thing that springs to mind when you’re looking to satisfy serious hunger. After all, only a size-2 supermodel could claim to feel full after eating a bowl of lettuce garnished with a tomato wedge and a cucumber slice. Right? Well, let’s think outside the salad bowl for a moment. Toss the right greens with the right combination of ingredients and your salad will satisfy the hungriest of dinner eaters.
The greens scene
Maybe you grew up on pale iceberg lettuce, but it’s time you explored the world of greenery at your local supermarket. Besides not having a strong flavor, iceberg lettuce lacks the nutritional value of other greens like spinach and romaine. Darker greens contain health boosters like beta carotene and antioxidant vitamins A and C. Many supermarkets also carry a mix of baby greens called mesclun. Other greens to try: arugula, red and green leaf lettuce, endive, watercress and radicchio. (Note: Any of these greens also make tasty sandwich stuffers.)
Top it off
You can still use tomatoes, cucumbers and onions on your salad, but don’t stop there. Green or red peppers, carrots, broccoli, cauliflower, corn, mushrooms, peas—add whatever’s in season (or in your fridge).
But wait, there’s more. Protein and fiber will make your salad a complete meal. Besides adding some grilled skinless chicken to your salad, try these fixings:
- Add some canned chickpeas or kidney beans; rinse them off first to get rid of the sodium.
- Try some diced tofu.
- Scoop some cottage cheese on top for a calcium and protein boost.
- Feeling fruity? Add sliced apples, oranges or raisins.
- If you want, add nuts or seeds. But use only a sprinkling because these tiny toppings pack a lot of fat. Ditto for cheese.
When is a salad more than a salad? When you serve it on top of a bed of grains. Whole-wheat pasta, couscous, bulgur and brown rice make satisfying salad bases with a good dose of fiber.
© 2014 Dowden Health Media