Sunday, May 18, 2014

3 Yummy Summer Salads

Black Bean Salad

  • Serves 4
  • 1 cup whole-kernel corn
  • 2 cans (16 ounces each) black beans, rinsed and drained
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons minced red onions
  • 1/4 cup balsamic vinegar
  • 2 tablespoons olive oil
  • 1 teaspoon lemon juice
  • 1 teaspoon minced garlic
  • 1 teaspoon honey or brown sugar
  • salt
  • ground black pepper
  • lettuce leaves

  1. In a large bowl, combine the corn, beans, parsley, onions, vinegar, oil, lemon juice, garlic, and honey or brown sugar. Let the salad marinate for 30 minutes at room temperature. Add salt and pepper to taste.
  2. Arrange the lettuce leaves on 4 salad plates; spoon the salad over the lettuce.

Salmon Salad with Walnuts

  • 8 cups mixed baby greens, baby lettuces, or mixed Mediterranean greens
  • 1/4 cup chopped walnuts
  • 1 tablespoon olive oil
  • 1 teaspoon walnut oil
  • 2 teaspoons balsamic vinegar
  • 1/4 teaspoon sea salt
  • 3/4 pound salmon fillet
  • Ken's Lite Accents Honey Mustard salad spray

  1. WASH and spin the greens until very dry.
  2. HEAT a large skillet over medium heat. Add the walnuts and toast for 1 minute. Remove the walnuts from the skillet and set aside.
  3. HEAT 1/2 tablespoon of the olive oil in the skillet over medium heat. Add half of the greens and cook gently for up to 1 minute. Place the greens in a medium salad bowl. Repeat with the remaining olive oil and greens. Toss the warmed greens with the walnut oil, balsamic vinegar, and salt.
  4. PLACE an oven rack approximately 8" from the broiler element. Preheat the broiler on high. Place the salmon skin side down in an ovenproof dish. Coat the fish's surface with 8 sprays salad spray. Broil until the fish is just cooked, 8 to 10 minutes, depending on thickness.
  5. CUT the fish into 4 servings and place on top of the greens.

Southwest Chicken Salad

  • Dressing
  • 1/4 cup light ranch dressing 
  • 1/4 cup mild green salsa
  • 2 tablespoons chopped fresh cilantro
  • Salad
  • 1 tablespoon chili powder
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1 pound thin chicken breast slices or chicken tenders
  • 1 lime, quartered
  • 6 cups shredded romaine lettuce
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1/2 cup corn kernels
  • 1 medium tomato, chopped
  • 1/4 cup thinly sliced red onion

  1. To make the dressing: In a small bowl, mix the ranch dressing, salsa, and cilantro until blended. Cover and refrigerate.
  2. To make the salad: Coat a barbecue grill or ridged grill pan with olive oil spray, and heat to medium-hot. In a cup, mix the chili powder, cumin, garlic powder, onion powder, salt, and pepper. Rub evenly on both sides of the chicken.
  3. Grill the chicken, turning once, for 3 to 4 minutes, or until it is no longer pink and the juices run clear. Transfer to a plate. Squeeze the lime over the cooked chicken.
  4. In a large bowl, toss the romaine with half the dressing. Divide among 4 plates.
  5. Sprinkle the beans, corn, tomato, and red onion equally over each serving and top with the grilled chicken. Serve the remaining dressing on the side.
recipes from Prevention magazine


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