A Salad Worthy of Popeye

Chef Meg's Spinach-Berry Salad

Nutritional Info

• Fat: 15.2g
• Carbohydrates: 6.2g
• Calories: 162.5
• Protein: 2.7g

Ingredients

1/3 c almonds, slivered

4 c baby spinach

3/4 c strawberries, quartered

1 T balsamic vinegar

1 t Dijon mustard

1 t honey

3 T extra virgin olive oil

Salt and pepper to taste

Directions

Place the almonds in a dry skillet or saute pan. Cook over low heat, shaking the pan the entire time until the almonds are toasting. Almonds are done when you start to smell a "nutty" scent. 

Remove almonds from the pan to cool. (Do not cool in the skillet because they will burn from the heat that remains in the pan.) Wash and dry the spinach. 

Prepare the dressing by placing the vinegar, mustard, and honey in a mixing bowl. Slowly whisk in the oil until all is incorporated. Place spinach in a large bowl. Add strawberries, almonds, and dressing. Toss to coat. If desired, season with a pinch of salt and pepper.

Number of Servings: 4

Sweet 'n Low

Sweet-and-Sour Thai Shrimp Salad


Coconut and lime juice balance the spicy bite of crushed red pepper in this summer cooler.

25 Minutes to Prepare and Cook


Ingredients
DRESSING

1 1/2 tablespoons olive oil

1/4 teaspoon crushed red pepper flakes, or to taste

1/4 cup bottled clam juice

2 tablespoons fresh lime juice

SHRIMP SALAD

12 ounces peeled and deveined medium shrimp

1 small head Savoy cabbage or iceberg lettuce, shredded (4 cups)

1 large carrot, peeled and grated (1 cup)

4 ounces bean sprouts

3 tablespoons unsalted dry-roasted peanuts

3 tablespoons flaked sweetened coconut1 scallion, including top, thinly sliced


Directions

1. Bring a large saucepan of water to boil.

2. Make dressing: Meanwhile, heat oil in a small saucepan over low heat. Add red pepper flakes and cook, swirling occasionally, 3 minutes. Strain oil into a small bowl (discard red pepper flakes) and whisk in clam and lime juices; set aside.

3.Make shrimp salad: Drop shrimp into the boiling water, reduce heat to medium-low and simmer 2 minutes, until shrimp turn opaque.

Drain shrimp and rinse under cold water to stop the cooking process; drain well.

Transfer shrimp to a large bowl; add cabbage, carrot, bean sprouts, peanuts, coconut, and scallion.

Pour dressing over salad and toss to coat.
Number of Servings: 4

Nutritional Info
Servings Per Recipe: 4

Amount Per Serving

Calories: 21.0

Total Fat: 0.2 g

Cholesterol: 41.4 mg

Sodium: 47.6 mg

Total Carbs: 0.0 g

Dietary Fiber: 0.0 g

Protein: 4.4 g

No More Portion Distortion

Knowing portion sizes is just as important as knowing how many portions to eat. The list below includes the number of portions that are recommended daily for most adults and children, and matches standard SINGLE portion sizes with an easy way to visualize its real size.


Fruits + Vegetables Portions

A Single Serving Is About the Size of...

1 medium orange or apple~Tennis ball

1/2 grapefruit ~ Car headlight

1/4 cup dried fruit~ Large egg

1 cup green salad~Adult fist

1/2 cup fruit or cooked vegetables~Billiard ball

6 oz. of 100% vegetable or fruit juice~ Hockey puck

1 small potato~Computer mouse

1 broccoli spear~2 small beanbags


Recommended Daily Servings of Vegetables:

Kids ages 6-12: 3-4 servings

Teen girls: 3-4 servings

Teen boys: 4-5 servings

Adults: 2-5 servings


Recommended Daily Servings of Fruits:

Kids ages 6-12: 2-3 servings

Teen girls: 2-3 servings

Teen boys: 3-4 servings

Adults: 2-5 servings

Cajun Chicken Caesar Salad

Cajun Chicken Caesar Salad
Serves: 1


A spicy Cajun twist to the familiar Caesar Salad. Simple to make and low on fat.

INGREDIENTS

1/2 large boneless, skinless chicken breast Cajun spice (to taste) Hot sauce (to taste)

2 cups romaine lettuce

2 tablespoons reduced fat Caesar salad dressing

2 tablespoons grated Parmesan cheese

DIRECTIONS

1. Sprinkle spice and hot sauce on chicken breast, catering to your own taste, and grill chicken on skillet or grill (chicken is done when light pink has disappeared from center).

2. Toss lettuce, dressing, and chicken to evenly distribute throughout salad.

3. Add Parmesan cheese to taste, and serve.


NUTRITION INFO (per serving)

Calories: 196.1

Fat: 3.3 g

Carbohydrates: 7.4 g

Protein: 31.7 g

Fire Up the Grill

Kiwi Marinade
From One Body One Lifetime: www.onebodyonelifetime.com

Kiwifruit contains enzymes that act as a tenderizer, so it’s ideal marinating leaner cuts of meat that are low in cholesterol. The zesty fruit flavors of the dressing also pair well with crunchy vegetable salads.

2 TBS cider vinegar

2 TBS apple juice

1 TBS olive oil

1 TBS water

½ sugar

½ salt

¼ freshly ground black pepper

¼ hot pepper sauce

3 kiwi peeled and cut into chunks (about ½ pound)

1 small garlic clove

Combine all ingredients in a blender, and process until smooth.

Refrigerate dressing in an airtight container for up to five days; stir well before using.

Does it get any easier than this?