Healthy Salad Recipes and Cooking Tips

Salads and diets have always had a delicious partnership. But salads are healthful and satisfying even if you’re not watching your waistline. With vegetables at their core, salads are great sources of vitamin C, and the leafiest among them supply plenty of that “foliage” vitamin, folate. The most colorful combinations—spiked with tomatoes, carrots, cabbages or bell peppers—also deliver vitamin A (as beta carotene), lycopene and other key phytonutrients. A great salad deserves a great dressing, of course, so we've also created plenty to use interchangeably. This collection of delicious salad recipes includes hearty main-dish salads that help you feel full and satisfied, as well as lighter salads to serve as a side dish or appetizer. Dig into one tonight, and you’re well on your way to starting your own salad habit.

Makes: 4 servings

Active Time: 15 minutes

Total Time: 15 minutes

INGREDIENTS

• 1/4 cup reduced-fat sour cream
• 3 tablespoons fruit-flavored vinegar
• 4 teaspoons sugar
• 1 1/2 teaspoons poppy seeds
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 8 cups mixed salad greens
• 2 cups sliced cooked chicken breast, (see Tip)
• 2 cups chopped melon, such as cantaloupe and/or honeydew
• 1/4 cup chopped walnuts, toasted (see Tip)
• 1/4 cup crumbled feta cheese

PREPARATION

1. Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl. Add the mixed greens to the large bowl and toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon of the reserved dressing.

TIPS & NOTES

• Tips: To poach chicken breast: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.
• To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.

NUTRITION

Per serving: 248 calories; 11 g fat (4 g sat, 2 g mono); 55 mg cholesterol; 18 g carbohydrates; 21 g protein;4 g fiber; 346 mg sodium; 371 mg potassium.

Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (50% dv).

Carbohydrate Servings: 1

Exchanges: 1 fruit, 1 vegetable, 2 lean meat, 2 fat