Salad Savvy
Apr 09, 2013 | 1514 views | 0 0 comments | 12 12 recommendations | email to a friend | print
If you’ve been splurging on comfort foods for the last several winter and winter-like months, it might be time to lighten things up a bit in the kitchen. Put away the macaroni and cheese recipes, store the meat loaf pan on a back shelf and just say no to a second helping of chicken and dumplings. It’s salad time. A salad can be a meal all itself if combined with a source of protein like chicken, shrimp or even beef. What’s best is that your family will leave the table feeling satisfied and full, not stuffed like the Thanksgiving turkey and in need of a nap. Nutritionists caution salads can be deceivingly high in calories if you aren’t careful in your choice of toppings and dressings. Chances are if you are piling on the cheddar cheese, bacon bits and a mayonnaise-based dressing you aren’t doing yourself any favors in terms of calorie intake. Choose lean cuts of meat like chicken breasts and seafood when preparing a salad as your meal. Limit the amount of dressing you use and pile on the veggies. Carrots, cucumbers, celery, tomatoes, and fruits and nuts are healthy and nutritious options to give your salads a palate pleasing punch and meet your family’s nutrition needs.

Shrimp Caesar Salad


Nonstick cooking spray

4 slices whole-grain bread

1 tbsp. canola oil

1 pound raw shrimp, shelled

and cleaned

1/2 teaspoon salt

1/4 teaspoon black pepper

2 tbsp. lemon juice

4 tbsp. light mayonnaise

1 teaspoon

Worcestershire sauce

4 tbsp. grated Parmesan

1/4 teaspoon garlic powder

8 cups romaine lettuce

1/4 cup thinly sliced

red onion


1. Preheat broiler. Spray a shallow baking sheet with cooking spray. Brush the bread lightly on both sides with the canola oil; cut into 3/4-inch cubes. Place in a single layer on the sheet and broil until lightly browned, about 1 minute per side. Allow to cool.

2. Toss the shrimp with salt and black pepper and place in a single layer on a baking sheet. Broil 2 minutes per side or until just cooked through.

3. Whisk together lemon juice, mayonnaise, Worcestershire, grated Parmesan, garlic powder, and 2 tablespoons water.

4. Toss the lettuce, onion, and croutons in a bowl; drizzle dressing over the top and toss to combine. Spoon shrimp on top.

Grilled Chicken Breast on Spring Greens


1 cup olive oil

1/2 cup Dijon-style mustard

1/4 cup balsamic vinegar

1/4 cup lemon juice,

fresh squeezed

6 cloves garlic, pressed

1 tbsp. fresh basil

1 tbsp. fresh rosemary

3 boneless, skinless

chicken breasts, cooked

1 head green leaf lettuce

1 head red leaf lettuce

1 head riddicio lettuce

1 cup carrots, peeled & grated

1 cup zucchini,

washed and grated

1 cup plum tomatoes,

washed and quartered


1. Place the mustard in a bowl and slowly add the oil in a steady stream. Whip constantly to create an emulsion. Whip in the vinegar and lemon juice. Add the garlic and the fresh herbs. Place the chicken breasts in half the marinade and let sit overnight. Save the remaining marinade to use as a dressing over the salad.  Bake chicken breasts at 350 degrees for about 35 minutes

2. Wash all salad greens, and dry thoroughly. Add carrots, zucchini and tomatoes. Top with chicken breasts; drizzle with the dressing that was reserved. Serve immediately.

Chicken Taco Salad


4 cups shredded lettuce

2 cups cooked boneless-skinless

chicken breasts, shredded

1 can red kidney beans

1 can black beans

1/2 cup chopped black olives

1 cup crushed tortilla chips

1 cup light sour cream

1/2 cup prepared salsa

1/2 cup shredded cheddar cheese


Top the shredded lettuce in the following order: chicken, kidney beans, black beans, olives, tortilla chips, cheese.  

Combine the sour cream and salsa and pour over the top of the salad.

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