Only 10 Grams of Fat? Hail Caesar!

Get all the flavor and none of the guilt with this simple recipe for the perennial favorite: Chicken Caesar Salad.

Makes 4 servings
Prep time: 15 minutes
Cook: 12 minutes

Ingredients:
Olive oil cooking spray
1 pound skinless, boneless chicken breast halves
1/4 plus 1/8 teaspoon kosher salt, divided
1/4 plus 1/8 teaspoon freshly ground black pepper, divided
1/2 cup silken soft tofu
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons Dijon mustard
1 1/2 teaspoons red wine vinegar
1 teaspoon Worcestershire sauce
3/4 teaspoon minced garlic
1/2 teaspoon anchovy paste
1 tablespoon water
2 tablespoons grated and 1/4 cup shaved fresh Parmesan cheese
8 cups romaine lettuce cut crosswise into 2-inch strips
1 1/4 cups fat-free croutons

Instructions:
1. Heat grill pan to medium-high. Mist chicken breasts with olive oil spray, and season with 1/4 teaspoon each salt and pepper. Grill chicken until just cooked through, about 5–6 minutes per side. Place chicken on a cutting board and let rest about 5 minutes to allow juices to redistribute; cut into bite-size pieces.

2. Mix next 8 ingredients and remaining salt and pepper in a blender until well-combined and creamy, scraping down blender sides, as necessary. Add 1 tablespoon water to thin. Stir in grated Parmesan.

3. Toss lettuce, croutons, and dressing in a large bowl; divide among 4 plates. Arrange chicken over salads, sprinkling each evenly with shaved Parmesan. (Serving size: 2 cups lettuce and 1/4 pound chicken)

Nutrition:
Calories 269 (33% from fat); Fat 10g (sat 3g, mono 4g, poly 2g); Cholesterol 69mg; Protein 31g; Carbohydrate 13g; Sugars 3g; Fiber 3g; Iron 2.5mg; Sodium 510mg; Calcium 178mg

By Laraine Perri

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

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

Healthy Salads: Detoxifying Cabbage, Ginger Lend Crunch to This Low-Cal Salad

By Laraine Perri
From Health magazine

Detox never tasted so good. This recipe for red cabbage and apple salad with ginger vinaigrette delights for just 215 calories.

Prep: 20 minutes
Makes 4 servings

Ingredients:
3 tablespoons apple cider vinegar
1 1/2 teaspoons grated peeled fresh ginger
1 teaspoon Dijon mustard
1 teaspoon honey
1/2 teaspoon minced garlic
3 tablespoons extra-virgin olive oil
1/4 teaspoon kosher salt
1/8 teaspoon ground black pepper
2 cups packed shredded red cabbage
2 cups packed shredded Napa cabbage
2 cups thinly sliced Granny Smith apple
2 teaspoons fresh lemon juice
1/4 cup golden raisins, plumped in hot water
1/4 cup toasted, unsalted sunflower seeds

Instructions:
1. Whisk together first 5 ingredients (through garlic) in a small bowl. Whisk in olive oil, salt, and pepper; set aside.

2. Toss cabbages together in a large serving bowl. Toss apple slices with lemon juice to keep from browning.

3. Add apple, raisins, and half the sunflower seeds to cabbage. Toss with the dressing. Garnish servings with remaining seeds. (Serving size: 1 1/4 cups salad)

Nutrition:
Calories 215; Fat 15g (sat 2g, mono 8g, poly 4g); Cholesterol 0mg; Protein 3g; Carbohydrate 20g; Sugars 13g; Fiber 3g; Iron 1mg; Sodium 119mg; Calcium 50mg
Next: Light Tapas Make It Easy to Keep It Low-Cal
Back to “Healthy Salads” Intro

By Laraine Perri

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

Healthy Salads for Every Occasion

Need replenishment after a workout? Crave a decadent dinner for one? These fresh new salads really deliver. (Please search each topics below)

• Red Cabbage and Apple Salad With Ginger Vinaigrette


• Tapas With Garlic Shrimp and Baby Greens


• Greek Salad With Grilled Chicken


• Lobster and Corn Salad With Tarragon Vinaigrette


• Caprese Tower

By Laraine Perri

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

Spinach Salad With Balsamic Vinaigrette

Ellen Kunes, editor in chief, loves spinach salad with balsamic vinaigrette: spinach, roasted mushrooms, roasted onions, chickpeas, bacon, croutons, and balsamic vinaigrette.

Ellen’s salad has a lot going for it. Of our three, it has the least calories and fat, and the fiber-loaded chickpeas are filling without tons of calories. There are two glitches: oily vinaigrette and salty bacon. A few changes can make this salad healthier.

Balsamic vinaigrette
Try straight balsamic vinegar; the oiliness of the roasted veggies will balance the tartness of your simple dressing. Most people think vinaigrette is automatically low-fat, but the classic version is about 75 percent oil. You save: 210 calories, 28 g fat.

Croutons
Add a few more plain (read: not oily or cheesy) toasted croutons to keep the crunch factor up after cutting the bacon. You add: about 14 calories, 0.4 g fat.

Roasted mushrooms
Throw in extra mushrooms; their meaty quality will make up for cutting some of the bacon. You add: 5 calories, 0 g fat.

Bacon
Ask for a sprinkling of about 2 teaspoons; that’s all you need to get that distinctive flavor and crunch without a whole slew of calories. You save: 173 calories, 13 g fat.

Roasted onions
Order extra onions on the salad for a smoky flavor and minimal calories and fat; caramelized onions add a little sweetness too. You add: about 19 calories, 2 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

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

Cobb Salad With Blue Cheese

Colleen Sullivan, beauty and fashion editor, loves Cobb salad: mixed salad greens, chicken, tomatoes, avocado, bacon, blue-cheese crumbles, and blue-cheese dressing.

Colleen likes the contrasts in a classic Cobb—creamy, crunchy, tangy, and smoky—all in one meal. But it comes at a cost: The salad is superhigh in fat, calories, and sodium. Here’s how we lightened it and still kept the flavor.

Bacon
Order 1 ½ tablespoons (that’s two slices, or half the usual amount) and use your fork to spread it around your salad, so you get more of the savory, smoky flavor. You save: 115 calories, 9 g fat.

Avocado
Get 3 tablespoons (half the normal serving) and cut it into smaller chunks, so you get a creamy piece in every bite. You save: 67 calories, 6 g fat.

Blue-cheese crumbles
Skip them—you’ll still get great flavor from the dressing. “Most people don’t realize how high in saturated fat cheese is,” Blake says. “If your salad is covered in cheese, you’re not doing yourself any favors.” You save: 150 calories, 12 g fat.

Blue-cheese dressing
Use 2 tablespoons, which is half the usual amount of dressing, and you’ll still get the piquant taste of blue cheese throughout the salad. You save: 140 calories, 14 g fat.

Mixed salad greens
Ask for extra lettuce to bulk up the salad. You’ll be satisfied on a psychological level if the bowl looks full, Blake says. Plus, because lettuce has fiber and water, it fills you up without filling you out. You add: 8 calories, 0 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

Is Your Salad Making You Fat?

“I’m having a salad.” It’s amazing how these four simple words can make you feel so virtuous. But whether you choose a vinaigrette that’s loaded with oil or add an overly generous sprinkling of honey-toasted nuts, it’s easy to pile on extra fat and calories without realizing it, says Joan Salge Blake, RD, clinical assistant professor at Boston University and author of Nutrition and You.

In fact, a restaurant salad with dressing can have as many as 1,000 calories. With Blake’s help, we’ve remade a few popular salads, which also happen to be favorites of three Health editors. Find out how to lighten up your greens too. (Please search these three below)

1. Cobb Salad With Blue Cheese
   
2. Spinach Salad With Balsamic Vinaigrette
   
3. Apple-Walnut Salad With Honey-Balsamic Vinaigrette

By Colleen Rush

Last Updated: February 26, 2009
Filed Under: Dining Out