Healthy Salads: This Indulgent Salad Is Loaded With Lobster, Not Calories

At just 290 calories, this simple but decadent recipe for lobster and corn salad with tarragon vinaigrette is as light as it is tasty.

Prep: 15 minutes
Cook: 3 minutes
Makes 4 servings

Ingredients:
1 tablespoon Champagne or white wine vinegar
1 tablespoon fresh lemon juice
2 tablespoons minced shallots
1 teaspoon minced fresh tarragon
1/4 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/8 teaspoon ground black pepper
1 cup fresh corn kernels (2 ears)
1 pound cooked lobster meat, chopped
2 tablespoons minced fresh chives

Instructions:
1. Whisk together first 4 ingredients (through tarragon) in a small bowl. Whisk in olive oil in a slow, thin stream, and add salt and pepper; set aside.

2. Gently combine corn and lobster in a serving bowl. Add vinaigrette and chives, and toss gently before serving. (Serving size: about 1 cup)

Nutrition:
Calories 290; Fat 17g (sat 4g, mono 11g, poly 2g); Cholesterol 87mg; Protein 24g; Carbohydrate 11g; Sugars 2g; Fiber 1g; Iron 1mg; Sodium 588mg; Calcium 74mg

By Laraine Perri

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

Healthy Salads: Try This Protein-Packed Greek Salad

Just worked out? Replenish electrolytes and pump up muscle with this Greek salad with grilled chicken recipe. Bonus: The salty olives and feta help you rehydrate faster.

Prep: 20 minutes
Cook: 4 minutes
Stand: 5 minutes
Makes 4 servings

Ingredients:
3 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon honey
3/4 teaspoon kosher salt, divided
1/4 teaspoon ground black pepper, divided
Olive oil cooking spray
12 ounces skinless, boneless chicken breast
1 1/2 pounds plum tomatoes, halved, seeded, and quartered (about 6–8 tomatoes)
1/2 large seedless cucumber, halved lengthwise and thinly sliced
1/2 small red onion, thinly sliced
3 ounces feta cheese, crumbled
1/3 cup pitted kalamata olives, halved
3 tablespoons chopped fresh mint, divided
4 cups torn romaine lettuce

Instructions:
1. Whisk together the olive oil, lemon juice, and honey. Add 1⁄2 teaspoon salt and 1⁄8 teaspoon pepper; set aside.

2. Heat a grill pan to high. Lightly coat chicken with olive oil spray, and season with remaining salt and pepper; cook over high heat 2 minutes per side or until just cooked through. Transfer to a cutting board; let stand 5 minutes.

3. In a serving bowl, toss tomatoes, cucumber, onion, feta, olives, and half the mint with vinaigrette. Slice chicken into 1⁄2-inch strips, add to salad, and toss gently. Place 1 cup romaine on each of 4 plates, top with chicken mixture and remaining mint. (Serving size: 1 1/4 cup salad and 3 ounces chicken)

Nutrition:
Calories 312; Fat 20g (sat 6g, mono 12g, poly 2g); Cholesterol 66mg; Protein 22g; Carbohydrate 11g; Sugars 7g; Fiber 2g; Iron 1mg; Sodium 568mg; Calcium 141mg

By Laraine Perri

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

Healthy Salads: Light Tapas Make It Easy to Keep It Low-Cal

This recipe for tapas with garlic shrimp and baby greens is a real crowd-pleaser.

Prep: 20 minutes
Cook: 10 minutes
Stand: 10 minutes
Makes 12 servings

Ingredients:
Tapas spread
4 ounces thinly sliced serrano ham
4 ounces Manchego cheese, sliced into thin triangles
1 (12-ounce) bottle roasted red peppers, sliced
1 cup assorted marinated olives
1 cup Marcona almonds
1 baguette or other good crusty bread

Salad
1 tablespoon sherry vinegar
1 teaspoon honey
1/2 teaspoon Dijon mustard
3 tablespoons plus 1 teaspoon extra-virgin olive oil
1/4 rounded teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
10 cups baby salad greens

Shrimp
1 pound medium shrimp, peeled and deveined
1 1/2 teaspoons kosher salt, divided
1/2 cup extra-virgin olive oil
6 tablespoons minced garlic
1/2 teaspoon crushed red pepper
3/4 teaspoon Spanish smoked paprika
1/3 cup fino sherry (or dry white wine)
1 tablespoon fresh lemon juice
2 tablespoons minced fresh parsley

Instructions:
1. For tapas spread: Arrange all tapas ingredients on a large platter.

2. For salad: Whisk together vinegar, honey, and mustard in a small bowl. Whisk in olive oil, and add salt and pepper; set aside. (Dress greens before serving.)

3. For shrimp: Toss the shrimp with 3⁄4 teaspoon salt; set aside for 10 minutes. Warm the olive oil in a large pan, and gently sauté garlic over medium-low heat for 3 minutes or until fragrant and beginning to color.

Add shrimp, remaining 3⁄4 teaspoon salt, crushed red pepper, and smoked paprika; cook over medium heat, turning the shrimp occasionally, for about 3 minutes or until just cooked through.

Remove shrimp from pan with a slotted spoon.

Add sherry to pan, raise heat to high, and reduce liquid (about 2–3 minutes).

Add lemon juice, return shrimp to pan, and toss gently; sprinkle with parsley. Serve immediately. (Serving size: 3⁄4 cup salad, 2–3 shrimp, and assorted tapas)

Nutrition:
Calories 484; Fat 27g (sat 5g, mono 16g, poly 3g); Cholesterol 71mg; Protein 20g; Carbohydrate 40g; Sugars 2g; Fiber 3g; Iron 5mg; Sodium 1317mg; Calcium 186mg

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