Summer salads

Stay cool with these nutrient-rich, no-cook meals.

To Make Dressing:
Whisk together all ingredients in a small bowl.

Nutritional information per serving (4 cups, including dressing): 360 calories, 21 percent fat (8.5 grams), 38 percent carbohydrate, 41 percent protein, 236 milligrams calcium, 7 milligrams iron, 266 micrograms folic acid.

Tuscan White Bean and Vegetable Salad
Serves 4
This Italianesque salad is packed with meaty white kidney beans and seasoned with sprigs of peppery arugula.

    8     cups arugula leaves
    3     cups canned white kidney beans, drained
    1     13 3/4-ounce can (about 7 whole) artichoke hearts, drained and quartered
    2     large tomatoes, chopped
    1     cup celery, diced
    1     cup canned corn kernels, drained
    1     6 1/2-ounce jar roasted red peppers, drained and sliced
    2     cups fat-free croutons

Dressing
    1/4     cup chicken broth
    3     tablespoons balsamic vinegar
    2     tablespoons grainy mustard
    1     tablespoon fresh thyme, minced
    1     clove garlic, minced
    1     tablespoon olive oil
    Salt and freshly ground black
        pepper, to taste

Evenly divide all ingredients among 4 dinner plates. Drizzle each salad with 21/2 tablespoons of dressing.

To Make Dressing:
Whisk together all of the ingredients in a small bowl. Add salt and pepper to taste.

Nutritional information per serving (4 cups, including dressing): 453 calories, 14 percent fat (7 grams), 67 percent carbohydrate, 19 percent protein, 275 milligrams calcium, 8 milligrams iron, 338 micrograms folic acid.

Crunchy Thai Chicken Salad
Serves 4
High-fiber cabbage, carrots and peppers are the foundation of this salad.

    2     cups purple cabbage, shredded
    2     cups green cabbage, shredded
    2     cups carrot, shredded
    11/2     cups cucumber, diced
    1     red pepper, cored, seeded and thinly sliced
    1     yellow pepper, cored, seeded and thinly sliced
    1/2     cup fresh mint leaves, chopped
    2     cups watermelon, seeded and balled
    2     cups cooked chicken, diced
    2     tablespoons roasted peanuts, chopped

Dressing
    1/4     cup rice-wine vinegar
    1/4     cup sugar
    1/2     teaspoon garlic chili paste

Combine the first 7 ingredients in a large bowl. Toss the mixture and then evenly divide it and the watermelon, chicken and peanuts among 4 plates. Drizzle 2 tablespoons of dressing over each salad.

To Make Dressing:
Whisk together all of the ingredients in a small bowl.