Category: Salads

4 servings

Ingredients:

• 1/2 cup bottled salsa-style salad dressing
• 1/2 teaspoon ground cumin
• 3 tablespoons fresh cilantro, chopped
• 1 1/2 cups tomato (2 medium-size), chopped
• 1 sweet yellow or green pepper, cored, seeded and cut into large dice
• 1 (16-ounce) can black beans, rinsed and drained
• 1 pound cooked shrimp, shelled and deveined
• 4 cups iceberg lettuce, sliced
• 4 cups tortilla chips
• Sour cream, for garnish (optional)

Preparation:
Stir together dressing, cumin and cilantro in a large bowl. Stir in the tomato, pepper, beans and shrimp. (The mixture can be made 3 hours ahead up to this point and then covered and refrigerated.)

Arrange the shredded lettuce in a shallow serving platter. Arrange 3 cups of the tortilla chips around the outside of the platter. Crush the remaining 1 cup chips; stir into shrimp mixture. Spoon the shrimp mixture over the lettuce. Garnish with sour cream if you wish.

NUTRITION FACTS

Amount Per Serving

Cals: 380 From Fat: na

Total Fat: 11g

Cholesterol: 174mg

Sodium: 923mg

Total Carb: 44g

Dietary Fiber: na

Sugars: na

Protein: 36g

Serves 4

Ingredients:

• 15 ounces extra-firm tofu
• 5 tablespoons low-sodium soy sauce
• 2 tablespoons toasted sesame oil
• 2 tablespoons mirin, rice wine, or sake
• 1 teaspoon rice vinegar
• 1 teaspoon chili paste with garlic
• 2 cloves garlic, minced
• 2 cups arugula
• 1 pound green beans, trimmed
• 1 onion, halved and cut into slivers

Preparation: Prepare medium-hot charcoal fire, or preheat gas grill (or broiler).
Wrap tofu in paper towels, and squeeze gently to remove excess water. Pat dry. Slice into 3 pieces horizontally; cut each piece in half. Set aside.
Mix together soy sauce, sesame oil, mirin, vinegar, chili paste and garlic in 9 x 13-inch glass baking dish. Add tofu, turn over to coat and let sit 15 minutes.
Spray tofu with cooking spray on all sides, and grill until browned and crusty, 3 to 4 minutes per side. Arrange arugula on large serving platter, then arrange grilled tofu on top of arugula.
Meanwhile, add green beans and onion to remaining vinaigrette and toss to coat. Grill beans and onion on perforated rack stirring frequently until beans are tender and brow, 8 to 10 minutes. Arrange beans and onion on top of tofu. Pour remaining vinaigrette on salad.

Serves 6

Ingredients:

• 1 cup frozen corn kernels, cooked and cooled
• 1 avocado, diced
• 1 pint grape tomatoes
• 1 red bell pepper, diced
• 1 jalapeno chile, minced
• 1 (15-ounce) can pinto beans, drained and rinsed
• 4 hard-boiled eggs, chopped
• 1 cup crumbled, lime-flavored tortilla chips
• 2 tablespoons olive oil
• 2 tablespoons fresh lime juice
• 1 teaspoon chili powder, or to taste
• 1 tablespoon sugar, or to taste
• Salt and freshly-ground black pepper to taste

Preparation:
Combine corn, avocado, tomatoes, bell pepper, jalapeno, beans, eggs and tortilla chips in large salad bowl.
Stir together oil, lime juice, chili powder, sugar, salt and pepper until combined. Pour over salad mixture, and toss to combine. Serve.

Excellent as a salad or served with chips!

Serves 4

Ingredients:

• 2/3 cup dried orzo pasta
• 1 (15-ounce) can black beans, rinsed and drained
• 1 1/2 cups corn kernels; fresh-cut, thawed frozen, or drained canned
• 1 firm ripe tomato (1/2 pound), rinsed, cored, and chopped
• 1/3 cup fresh cilantro, chopped
• 1/4 cup green onions or chives, thinly sliced
• 1 teaspoon grated lime peel
• 1/3 cup plus 1 tablespoon lime juice
• About 1/2 teaspoon pepper
• Salt
• 1 ripe avocado (10 ounces), peeled and pitted
• 1/4 cup nonfat sour cream
• Corn tortilla chips (optional)

Preparation: In a 3- to 4-quart pan over high heat, bring 1 1/2 to 2 quarts water to a boil. Add pasta and cook until barely tender to bite, 9 to 11 minutes. Drain and rinse with cold water.

In a large bowl, mix pasta, beans, corn, tomato, cilantro, onions, lime peel, 1/3 cup lime juice, 1/2 teaspoon pepper, and salt to taste.

In a small bowl, mash avocado with 1 tablespoon lime juice and sour cream. Add salt and pepper to taste. Equally mound pasta salad on dinner plates. Top with dollops of the avocado mixture.

Notes: Can be served with chips for a nice appetizer as well.

NUTRITION FACTS

Amount Per Serving

Cals: 335 From Fat: 27

Total Fat: 9.9g

Cholesterol: 1.5mg

Sodium: 210mg

Total Carb: 54g

Dietary Fiber: 7.4g

Sugars: na

Protein: 12g

Serves 4

Ingredients:

• 1 cup water
• 2 teaspoons liquid crab boil
• 40 large shrimp, peeled and deveined (about 1 1/2 pounds)
• 1/4 cup fresh cilantro, chopped
• 3 tablespoons fresh lemon juice
• 1/2 teaspoon salt
• 1 banana pepper, seeded and thinly sliced
• 1 (15-ounce) can black beans, rinsed and drained
• 12 (1/4-inch thick) slices tomato (about 2 large tomatoes)
• 1 peeled avocado, cut into 16 wedges

Preparation: Bring water and crab boil to a boil in a large skillet. Add shrimp; cook 3 minutes or until done. Drain and rinse under cold water. Chill.

Combine shrimp, cilantro, lemon juice, salt, banana pepper, and beans in a large bowl. Arrange 3 tomato slices and 4 avocado wedges on each of 4 plates; top each serving with 1 cup shrimp salad.

NUTRITION FACTS

Amount Per Serving

Cals: 333 From Fat: 33%

Total Fat: 12.2g

Cholesterol: 259mg

Sodium: 720mg

Total Carb: 16.8g

Dietary Fiber: 7.1g

Sugars: na

Protein: 39.3g

Yields 8 servings

Ingredients:

• 1 1/4 cups fresh shelled peas (such as black-eyed, lima, or scarlett runner; about 3 pounds unshelled)
• 3/4 pound green beans, trimmed and cut in half crosswise
• 3/4 pound wax beans, trimmed and cut in half crosswise
• 1/4 cup minced shallots
• 3 tablespoons chopped fresh chives
• 1 1/2 tablespoons chopped fresh or 1 teaspoon dried savory
• 3 tablespoons white wine vinegar
• 2 tablespoons extra-virgin olive oil
• 2 teaspoons chopped fresh thyme
• 3/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 garlic clove, minced

Preparation: Cook peas in boiling water 15 minutes. Add beans; cook 5 minutes or until crisp-tender. Drain and rinse with cold water. Drain; place bean mixture in a large bowl.

Combine shallots and remaining ingredients. Pour over bean mixture; toss well. Serve at room temperature or chilled.

NUTRITION FACTS
Serv. Size: Serving size: about 1 cup.

Amount Per Serving

Cals: 118 From Fat: 31%

Total Fat: 4g

Cholesterol: 0mg

Sodium: 226mg

Total Carb: 16.8g

Dietary Fiber: 6.5g

Sugars: na

Protein: 5.2g

This Cobb Salad gets a Mexican twist with the addition of black beans, green pepper and jicama.

Serves 6

Ingredients:

• 6 cups bite-sized pieces mixed greens
• 1 medium tomato, diced
• 1/4 cup red onions, diced
• 1 cup jicama, peeled and diced
• 1 cup green bell pepper, seeded and diced
• 2 ears sweet corn, kernels cut from cob
• 1/4 cup avocado, diced
• 1/4 cup canned black beans, rinsed and drained
• 1/4 cup low-fat Monterey Jack cheese, shredded
• 1 cup baked tortilla chips, lightly crumbled

Lime Cilantro Vinaigrette Dressing:

• 3/4 cup tomato juice
• 1 jalapeno pepper, seeded
• Juice of 1 lime
• 10 sprigs cilantro
• 1/4 teaspoon ground cumin
• 1/2 teaspoon ground oregano
• 1 teaspoon salt
• 1/3 cup extra-virgin olive oil, optional

Preparation: Place mixed greens on a large platter. Arrange diced vegetables, beans and grated cheese in parallel rows across the top of the salad greens. Scatter tortilla chips over the vegetables

Dressing:
Combine all ingredients in a blender or food processor fitted with a metal blade. Process or blend to combine. At the table pour dressing over top; toss and serve.

Notes: Eight ounces cooked chicken, shrimp or diced firm tofu may also be added.

NUTRITION FACTS

Amount Per Serving

Cals: 144 From Fat: 25%

Total Fat: 4g

Cholesterol: 3 mg

Sodium: 571 mg

Total Carb: 24g

Dietary Fiber: na

Sugars: na

Protein: 6g

Serves 4

Ingredients:

• 1 1/2 cups uncooked farfalle (about 4-ounces bow tie pasta)
• 2/3 cup canned Great Northern, navy, or other white beans (rinsed and drained)
• Cooking Spray
• 1 4-ounce salmon fillet, skinned
• 2 teaspoons olive oil
• 1 cup red onion, finely chopped
• 4 ounces baby spinach (about 6 cups)
• 1/4 cup fresh dill, chopped
• 4 teaspoons whole-grain Dijon mustard
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Preparation: Cook pasta in boiling water 5 minutes. Drain and rinse with cold water, drain again, add to large bowl with beans.

Heat a nonstick skillet coated with cooking spray over medium-high heat. Add salmon, cook 7 minutes or until fish flakes easily when tested with a fork, turning once. Coarsely chop salmon. Add to pasta mixture, toss gently to combine.

Heat oil in pan over medium-high heat. Add onion, saute 4 minutes or until tender. Add spinach, cook 2 minutes or just until wilted, stirring frequently. Add spinach mixture and dill to pasta mixture; toss gently to combine. Add mustard, salt, and pepper; toss gently to coat.

NUTRITION FACTS
Serv. Size: 1 cup

Amount Per Serving

Cals: 262 From Fat: 27

Total Fat: 8g

Cholesterol: 14mg

Sodium: 418mg

Total Carb: 31.5g

Dietary Fiber: 4.8g

Sugars: na

Protein: 17.1g