Summer salads | Fit Pregnancy

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.

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