Summer salads | Fit Pregnancy

Summer salads

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

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To Make Dressing:

In a small bowl, whisk together all of the ingredients. Add salt and pepper to taste.



Nutritional information per serving (4 cups, including dressing): 365 calories, 17 percent fat (7 grams), 50 percent carbohydrate, 33 percent protein, 174 milligrams calcium, 2.5 milligrams iron, 162 micrograms folic acid.



Greek Salad With Chickpeas
and Tofu

Serves 4
This Mediterranean salad is resplendent with ripe tomatoes, crisp peppers and hearty chickpeas and tofu.



    8     cups romaine leaves, chopped

    30     fresh mint leaves, divided

    2     cups (about 1 medium) cucumber, diced

    2     cups chickpeas

    3     large tomatoes, chopped

    1     green pepper, cored, seeded and thinly sliced

    1     red pepper, cored, seeded and thinly sliced

    8     ounces firm tofu, diced



Dressing

    1/2     cup nonfat buttermilk

    1     ounce feta cheese

    1     clove garlic, minced

    1     tablespoon fresh oregano, minced

    Salt and freshly ground black

        pepper, to taste



Evenly divide the romaine, 20 of the mint leaves, and the cucumber, chickpeas, tomatoes, peppers and tofu among 4 dinner plates. Drizzle 1/4 cup of dressing over each salad.



To Make Dressing:

Combine the buttermilk, feta, garlic, remaining mint leaves and oregano in a blender or food processor fitted with a metal blade. Pulse until creamy and smooth. Add salt and pepper to taste.



Nutritional information per serving (4 cups, including dressing): 380 calories, 30 percent fat (12.5 grams), 48 percent carbohydrate, 22 percent protein, 302 milligrams calcium, 6.5 milligrams iron, 293 micrograms folic acid.



Spinach and Salmon Salad

Serves 4

This Oriental salad combines sweet salmon with crunchy vegetables.



    8     cups spinach leaves

    2     cups bean sprouts

    2     cups small, fresh sugar snap peas

    1     red pepper, cored, seeded and thinly sliced

    1     yellow pepper, cored, seeded and thinly sliced

    1     8-ounce can water chestnuts, drained and sliced

    1     143/4-ounce can fancy pink or red salmon, drained



Dressing

    1/3     cup soy sauce

    2     tablespoons brown sugar

    1     tablespoon rice-wine vinegar

    2     teaspoons fresh ginger, peeled and minced

    1     clove garlic, minced

    1/2     teaspoon toasted sesame oil



Evenly divide the first 6 ingredients  among 4 dinner plates. Place salmon in a small bowl. Remove skin and mash with a fork to create a flaky mixture. Evenly distribute salmon mixture over each plate, followed by 2 tablespoons of dressing.

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