Curried Chicken Salad

25 mins (plus prep time for chicken)

• 4 cups butter lettuce, washed, dried and broken into bite-size pieces
• 2 cups spinach, coarsely chopped
• 1/2 cup alfalfa sprouts
• 1/4 cup arugula or fresh cilantro, chopped (optional)
• 2 cups Easy Roast Chicken, skinned and shredded, or any broiled, steamed or barbecued chicken
• 2 cups asparagus
• 1/2 cup carrots, slivered

Prepare the salad:

In a large bowl, combine lettuce, spinach, sprouts and arugula or cilantro. Break and discard tough ends from asparagus and cut into 1-inch diagonals. Drop asparagus into boiling water. Boil for 4-4 minutes or until it turns bright green. Remove from boiling water and place immediately under cold water. Pour boiling water over carrots and allow them to blanch for 1-2 minutes. Drain. Add chicken, asparagus and carrots to salad greens.

Curried Mayonnaise Dressing:

• 2 Tbsp. olive oil
• 1 Tbsp. fresh lemon juice
• 1-2 Tbsp. mayonnaise
• 1 tsp. honey
• 1/2 tsp. curry powder
• 1/2 tsp. dried basil or 2 tsp. fresh basil, minced
• 1 tsp. scallions, minced
• 1/4 tsp sea salt (optional)
• Fresh ground black pepper

Prepare the dressing:

In small bowl, combine oil, lemon juice, mayonnaise and honey. Whisk until creamy. Add curry powder, basil, scallions and sea salt. Whisk again. Pour over salad. Season with pepper to taste.

Makes 1 very large or 2 moderate-size salads.

Steak Lover's Salad

40 mins

• 3 cups Garlic String Beans
• 10-12 oz steak--porterhouse, filet mignon, flank or whatever cut you prefer
• 2 tsp. safflower oil
• 1 small red or white onion, sliced
• 4 cups butter lettuce, washed, dried and broken into bite-size pieces
• 2 cups spinach, stems removed
• 3 large mushrooms, sliced or cut into matchsticks

Prepare the salad:

Prepare Garlic String Beans. While beans are cooking, broil steak according to taste. Cut into thin diagonal strips and set aside. Heat oil in small skillet. Saute onion in oil until tender and beginning to crisp. Place lettuce and spinach in a large bowl. Add steak, string beans, onion and mushrooms.

Dijon Dressing:

• 3 Tbsp. olive oil
• 1 Tbsp. fresh lemon juice
• 3/4 tsp. Dijon mustard
• 1/2 tsp. sea salt, seasoned salt, or salt-free seasoning (optional)
• 1/4 tsp. Spike (optional)
• Fresh ground black pepper

Prepare the dressing:

In a small bowl, whisk until frothy oil, lemon juice and mustard. Add sea salt and Spike, if desired. Pour over salad. Add pepper to taste. Toss well.

Serves 2

Recipe via Fit For Life

Award-Winning Potato-Lover's Salad

35 mins

• 6 tiny new potatoes (red-skinned)
• 2 Tbsp. butter
• 1/2 tsp. sea salt, seasoned salt or salt-free seasoning
• 1/4 tsp. sweet Hungarian paprika
• 2 cups broccoli florets (leave 2 inches of stems attached)
• 4 cups head lettuce, washed, dried and broken into bite-size pieces
• 2 cups spinach, coarsely chopped
• 1 cup alfalfa sprouts
• 1 cup red cabbage, finely sliced or shredded

Prepare the salad:

Place potatoes whole and unpeeled in vegetable steamer, covered, over boiling water for 20 minutes or until almost tender. While potatoes are steaming, prepare broccoli, greens, and dressing. Remove from heat and cut into 1/2-inch cubes (peeling is optional). Place in large bowl and set aside. Melt butter in small saucepan. Pour butter over potatoes and toss well. Add sea salt and paprika and mix well. Place potates in one layer on cookie sheet. Place at highest shelf position in preheated broiler. Broil for 5-10 minutes.

While potatoes are broiling, steam broccoli whole for 5-7 minutes or until just tender and bright green. Remove from heat immediately and set aside to cool.

Place lettuce and spinach in large bowl and add sprouts, separated so they don't clump. Add cabbage. Cut broccoli lengthwise into think slivers. Add to greens.

Creamy Dressing:

• 1 large clover garlic
• 2 Tbsp. fresh lemon or lime juice
• 1/4-1/2 tsp. sea salt (optional)
• 1/4 cup olive oil
• 1/2 tsp. dried oregano
• 1/4 tsp. dried thyme
• 1-2 Tbsp. mayonnaise
• Fresh ground black pepper (optional)

Prepare the dressing:

Peel garlic and crush (if you like a heavy garlic flavor) or cut in half (if you like a milder salad). Place garlic in measuring cup and pierce with fork. Add lemon or lime juice, salt, olive oil and herbs. Add mayonnaise and whip dressing with garlic fork until thick and creamy. Pour dressing over salad and toss well.

Complete the salad:

Remove potaotes from broiler. Add to salad. Season with pepper, if desired. Toss well.

Serves 2

Recipe via Fit For Life

Salade Parisienne with Asparagus

15 mins

• 1 head butter lettuce
• 1/2 head red leaf lettuce
• 1/2 lb. fresh or frozen asparagus

Prepare the salad:

Wash lettuce, dry thoroughly, and break into bite-size pieces, discarding heavy center stalk. Break and discard heavy ends from asparagus and plunge, whole, into boiling water for 3-5 minutes or until bright green and tender-crisp. Remove from water, drain well, and cut into 1 1/2 inch pieces. Combine with lettuce.

French Dressing:

• 3 Tbsp. olive oil
• 1 Tbsp. fresh lemon juice
• 1/2 tsp. Dijon mustard
• Sea salt (optional)
• 1 clove garlic, halved
• Fresh ground black pepper

Prepare the dressing:

Place oil, lemon juice, mustard and sea salt to taste in measuring cup. Skewer garlic on fork, and whip dressing with garlic fork. Pour over salad. Add pepper to taste and toss well.

Serves 4

Recipe via Fit For Life

Caesar Salad

15 mins

• 1 clove garlic
• 2 Tbsp. olive oil
• 1-2 Tbsp. fresh lemon juice
• 1 tsp. Dijon mustard
• 1 sheet nori (pressed seaweed, available in natural food stores or in Asian food section of your supermarket) (optional)
• 1/4 tsp. sea salt, seasoned salt or salt-free seasoning
• 1 small head romaine
• 1 cup Garlic Croutons
• Fresh ground black pepper

Place garlic in large bowl and crush with fork. Add oil and stir briskly. Discard garlic. Add lemon juice and mustard, and combine with fork. Holding nori in your hand, toast it over hot burner (gas or electric) for 1-2 seconds on each side, until it turns from black to green. Crumble into pieces and mix into dressing. Add sea salt and whip dressing. Wash and thoroughly dry lettuce. Break into pieces, discarding heaviest part of stalk. Add to bowl, and toss thoroughly in dressing. Add Garlic Croutons and pepper to taste. Toss again.

Serves 2

Garlic Croutons:--10 mins

• 1 slice whole-grain bread
• 2 tsp. butter
• 1 clove garlic, crushed or cut into 2 or 3 pieces

Cut bread into small cupes. In a small skillet, melt butter. Add garlic. Saute briefly to flavor butter. Discard garlic. Add bread and saute, turning frequently, until crisp. Add cupes to salad, soup or vegetable dishes.

Serves 2

Recipe via Fit For Life

Spinach-Sprout Salad

15 mins

• 2 cups lettuce, chopped
• 2 cups spinach, chopped
• 2 cups alfalfa sprouts
• 1 cup assorted sprouts--lentil, mung bean, aduki, radish, fenugreek, pea, red clover, wheat berry
• 1 cup cucumber, beeled and cubed
• 1 medium tomato, sliced
• 1 cup arugula, chopped (optional)
• 2 Tbsp. olive oil
• 2 tsp. fresh lemon juice
• 2 tsp. Bragg Liquid Aminos, soy sauce or 1/2 tsp. Dion mustard

Combine vegetables and sprouts in large bowl. Add oil and toss. Add lemon juice and Liquid Aminos or soy sauce or mustard, and toss again.

Serves 2

Recipe via Fit For Life

French Green Salad

15 mins

• 1 head lettuce--butter, limestone or red leaf
• 1 cup arugula coarsely chopped (optional)
• 3 Tbsp. olive oil
• 1 Tbsp. fresh lemon juice
• 1/4-1/2 tsp. sea salt, seasoned salt or salt-free seasoning
• fresh ground black pepper

Wash and thoroughly dry lettuce and arugula. Break lettuce into bite-size pieces, discarding center stalk of each leaf. Combine lettuce and arugula in large bowl. Add oil, and toss well. Add lemon juice, sea salt and pepper to taste and toss gently so lettuce does not become wilted.

Serves 2

Recipe via Fit For Life

Energy Salad

15 mins

• 3 cups lettuce--iceberg, butter, romaine, red leaf, or salad bowl (or any combination of these), washed, dried, and broken into bite-size pieces
• 1 cup spinach, coarsely chopped (optional)
• 1 small cucumber or 2 pickling cukes, peeled and sliced
• 1 medium tomato, cubed or sliced
• 1-2 cups of sprouts--alfalfa, red clover, mung bean, lentil, sunflower, or buckwheat (or any combination of these)
• Any raw vegetable additions such as carrots, celery, mushrooms, red or green cabbage, jicama, radishes, beets, zucchini, cauliflower, broccoli, or Jerusalem artichokes (optional)
• 1/4 cup olives or several slices avocado (optional)
• 1/2 cup beans or 1/4 cup raw sunflower or sesame seeds (optional)

In large bowl, combine all ingredients. Add 1/4-1/3 cup Light Dressing or dressing of your choice. Toss well. You can be as flexible as you like with this salad and vary the amounts of each ingredient according to your preference. The tomatoes and cucumbers are important and useful, because their extra water content will help in digestion of the more fibrous greens.

Serves 1-2.

Light Dressing:

• 1 clove garlic, halved
• 2 Tbsp olive, safflower or unrefined sunflower oil
• 1 Tbsp fresh lemon juice
• 1/4 tsp sea salt, seasoned salt, or salt-free seasoning containing no MSG or other chemicals
• Fresh ground black pepper (optional)

Place all ingredients in measuring cup, and allow to sit for 15 minutes or longer so garlic flavors oil. Pierce garlic with fork and whip ingredients together with garlic fork. Discard garlic. Pour dressing over salad, and toss well.

Enough for 1 large or 2 small salads.


Recipe via Fit For Life

Harvest Salad with Bacon Vinaigrette

Prep: 10 mins
Cook: 3 mins
Serves: 8


Vinaigrette:

• 8 slices bacon
• 1 shallot, minced
• 1/4 cup extra-virgin olive oil
• 5 Tbsp. Tbsp. red wine vinegar
• 2 tsp. honey
• 1 tsp. Dijon mustard
• Salt and pepper

Salad:

• 4 cups sliced endive
• 4 cups shredded radicchio
• 2 ripe pears, halved, cored and thinly sliced
• 4 oz. Gorgonzola, crumbled

1.) Make vinaigrette: In a large skillet over medium heat, cook bacon until crisp. Remove with a slotted spoon to a paper towel-lined plate to drain. Discard all but 2 Tbsp. bacon fat. When bacon is cool enough to handle, crumble.

2.) Just before serving, reheat bacon fat over medium-low heat. Add shallot and cook, stirring, until soft, 2 to 3 minutes. Pour into a bowl and vigorously whisk in olive oil, vinegar, honey and mustard. Season with salt and pepper.

3.) Make salad: In a large serving bowl, toss together endive, radicchio, pears and crumbled bacon. Add dressing and toss lightly. Sprinkle with cheese and serve immediately.

Per serving: 218 Cal., 17g Fat (6g Sat.), 29mg Chol., 2g Fiber, 8g Pro., 11g Carb., 642mg Sod.

Recipe via All You Magazine