Low-Calorie Grilled Shrimp Salad

By Laraine Perri
From Health magazine

Juicy watermelon, tangy feta, and firm grilled shrimp make this recipe a summery star.

Prep: 20 minutes
Cook: 4 minutes
Makes 4 servings

Ingredients:
1 pound large shrimp, peeled and deveined (21–25 count)
1 tablespoon, plus 2 teaspoons olive oil, divided
3⁄4 teaspoon
kosher salt, divided
1⁄4 teaspoon freshly ground black pepper, plus more to taste
Olive oil cooking spray
2 tablespoons fresh lime juice
1 teaspoon honey
1⁄2 small red onion, thinly sliced
1⁄4 cup sliced fresh mint, divided
4 cups arugula
8 (4-inch) seedless watermelon wedges
4 ounces crumbled feta cheese

Instructions:
1. Preheat grill or grill pan to medium-high.

2. Toss shrimp with 2 teaspoons olive oil. Stir in 1⁄4 teaspoon salt and 1⁄4 teaspoon pepper. Lightly spray grill or grill pan with olive oil spray, and cook shrimp about 2 minutes per side or until just cooked through. Transfer shrimp to a plate to cool.

3. In a small bowl, whisk together lime juice, honey, remaining 1⁄2 teaspoon salt, and more pepper to taste. Whisk in remaining 1 tablespoon olive oil.

4. In a medium bowl, combine red onion and 2 tablespoons mint. Add dressing, and toss gently. To serve, place 1 cup arugula on each of 4 plates and top with 2 melon wedges and 1⁄4 of the onion-mint mixture; sprinkle with equal amounts of feta, top with about 6 shrimp, and garnish with some of the remaining fresh mint. Serve immediately. (Serving size: about 6 shrimp, 1⁄4 of the watermelon mixture, and 1 cup arugula)

Nutrition:
Calories 273; Fat 13g (sat 5g, mono 6g, poly 1g); Cholesterol 193mg; Protein 23g; Carbohydrate 17g; Sugars 13g; Fiber 1g; Iron 4mg; Sodium 728mg; Calcium 223mg
(PHOTO: YUNHEE KIM)

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Beyond Guacamole: Vitamin-Rich Grapefruit-Avocado Salad

By Steve Petusevsky
From Health magazine

To remove the citrus fruits’ bitter white pith for this fresh recipe, cut the peel away with a sharp knife. This recipe makes more dressing than you’ll need; you can refrigerate the extra for up to 5 days.

Prep: 18 minutes
Makes 4 servings

Ingredients:
1/3 cup orange juice
1/3 cup extra-virgin olive oil
3 tablespoons lime juice
2 tablespoons honey
1 medium halved peeled avocado, seeded and cut into 1/2-inch chunks
1 peeled pink grapefruit, cut into sections
1 peeled navel orange, cut into sections
1/2 red pepper, chopped
4 minced green onions
4 cups field greens

Instructions:
1. Combine first 4 ingredients (through honey) in a food processor or blender, or use a handheld immersion blender, and process for 1 minute until the mixture is smooth and creamy.

2. Combine the remaining ingredients (except the greens) in a large, nonreactive bowl (glass, stainless steel, or glazed ceramic). Toss with half of the dressing to moisten. Serve over field greens. (Serving size: 1 cup greens, about 1/2 cup grapefruit mixture, and 2 tablespoons dressing.)

Nutrition:
Calories 234; Fat 17g (sat 2g,mono 12g,poly 2g); Protein 3g; Cholesterol 0mg; Calcium 75mg; Sodium 21mg; Fiber 7g; Iron 2mg; Carbohydrate 23g

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Apple-Walnut Salad With Honey-Balsamic Vinaigrette

Lisa Lombardi, executive deputy editor, loves apple-walnut salad with honey-balsamic vinaigrette: romaine lettuce, apples, walnuts, chicken, dried cranberries, goat-cheese crumbles, and honey-balsamic vinaigrette.

Lisa can’t resist this sweet, rich salad, which gets most of its calories from walnuts, dressing, and cheese. To cut back, use one of our tricks: Swap the fruit—using fresh instead of dried helps you feel satisfied with fewer calories. Here’s how to transform this lunch.

Goat-cheese crumbles
Order 1 tablespoon of cheese (that’s a third of the usual amount put on this salad), and you’ll still have plenty to go around—just toss it in well before you eat. You save: 76 calories, 7 g fat.

Honey-balsamic vinaigrette
Choose fat-free honey Dijon or a similar dressing. You save: 160 calories, 21 g fat.

Dried cranberries
Ask for grapes instead. Dried fruit can inflate a salad’s calories because it’s not as filling as the fresh kind. By adding fresh fruit to your salad, you’ll cut the calories and keep the sweetness. You save: 31 calories, 0 g fat.

Walnuts
Get just a few walnut halves (about 6) instead of the usual ladleful; you’ll end up with a third of the usual calories. The heart-healthy fat in nuts help you feel full, but a small bit will do the trick. You save: 154 calories, 14 g fat.



*Nutritional analysis is based on typical meal-size salads at chain restaurants.

By Colleen Rush

Last Updated: July 23, 2008
Filed Under: Dining Out