Sesame Chopped Salad

Here’s a new salad that’s refreshing and packed with healthy fibre. 

Chopped salads are a fun departure from ordinary salads and are quite simple to make. Always add a side of lean protein for a perfect meal.

What You Need
Serves 1
1 cup cabbage
1 carrot
1 green onion
1 Tablespoon fresh cilantro
1 Tablespoon sliced almonds
2 teaspoons sesame low fat dressing
½ cup cooked chicken breast

Instructions
1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
2. Top with chopped chicken breast.

DONE! ... Easy, Simple and Delicious.

Nutrition
One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

Awesome Spinach Salad
This spinach salad tastes amazing! Spinach is an extremely nutrient-dense food, so you’ll be fueling up on important vitamins and minerals as well as healthy fiber. The recipe calls for raspberry vinegar, which is a flavourful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat. 

Servings: 8 


Here’s what you need:

• 8 cups cleaned spinach leaves
• 3 oranges, peeled, sliced and quartered
• 2 cucumbers, peeled sliced and quartered
• 1/8 cup macadamia nuts, coarsely chopped
• 1/8 cup sunflower seeds
• 2 Tablespoons poppy seeds
• 1 cup strawberries, sliced or whole raspberries
• 1/2 cup white balsamic raspberry blush vinegar

1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

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SANTA FE SALMON SALAD

Eating healthy does not need to be boring. Grilled salmon, crisp greens, tender corn and peppers, a sprinkle of cheese and a few slices of avocado make this healthy salad something worth repeating. The flavours in this dish are so delicious there is no need for dressing. Servings: 2 

Here’s what you need...

• 2 (3.5 oz) salmon fillets
• Santa Fe seasoning blend (2 teaspoons cumin, 1 teaspoon coriander, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon thyme, 1/8 teaspoon clove, 1/8 teaspoon allspice, 1/8 teaspoon ground cinnamon)
• 4 cups romaine lettuce, chopped
• 1/2 cup tomato, chopped
• 1/4 cup corn kernels
• 1/8 cup low fat cheese, grated
• 1/8 cup canned red peppers, finely chopped
• 1/2 avocado, sliced

1. Coat the salmon fillets with Santa Fe seasoning. On a pre-heated grill, cook for 8-10 minutes on each side, until flaky and cook all the way through. Remove from heat.
2. On 2 plates arrange a bed of lettuce, topped with half of the tomato, corn, cheese, peppers and avocado. Place the fillet on top.

Nutritional Analysis: One serving equals: 252 calories, 12 fat, 225mg sodium, 12g carbohydrate, 7g fiber, and 24g protein. 

This recipe is from our BRAND FITNESS Newsletter.  Subscribe to our weekly Newsletter below, to Receive Fitness Tips and Healthy Recipes.

Sea Scallops, Arugula, and Beet Salad
Skinnytaste.com
Servings: 4 • Size: 1 salad  • Old Points: 6 pts • Points+: 7 pts
Calories: 271 • Fat: 10 g • Carb: 22 g • Fiber: 3 g • Protein: 25 g • Sugar: 14 g * Sodium: 494 mg (without salt) • Cholesterol: 51 mg

Ingredients:
For the dressing:

• 1 tbsp red wine vinegar
• 1 tbsp cider vinegar
• 2 tbsp olive oil
• 1 tsp minced shallots
• 1 1/2 tbsp raw honey

For the salad:

• 2 cups diced cooked and peeled yellow beets* (recipe follows)
• 1/4 cup crumbled goat cheese
• 12 large sea scallops (18 oz)
• olive oil cooking spray
• kosher salt and pepper to taste
• 5 oz baby arugula
• 8 grape tomatoes, halved

Directions: 
Cover the beets with water in a medium pot and bring to a boil. Cover and cook over medium-low heat until tender when pierced with a fork, about 50 to 60 minutes. Peel and dice into small cubes; set aside to cool.

Season scallops with salt and pepper. Heat a large nonstick pan on a medium-high heat. When the pan is hot, spray with oil and place scallops in the pan. Sear without touching them until the bottom forms a nice caramel colored crust, about 2 to 3 minutes. Turn and cook until their centers are still slightly translucent (you can check this by viewing them from the side), about 1 to 2 more minutes, careful not to overcook. Remove from the pan.  

Make vinaigrette by whisking the dressing ingredients in a small bowl. Toss with the arugula. Evenly divide the arugula between four large plates. Top each with 1/2 cup beet, 1 oz goat cheese, tomato and 3 scallops each. Serve immediately.

Find this recipe at:  SKINNYTASTE.COM

Southwestern Black Bean Salad
Skinnytaste.com
Servings: 13 - 1/2 cup • Old Points: 1 • Weight Watcher Points+: 2 pt 
Calories: 79.5 • Fat: 3.5 g • Carb: 12 g • Fiber: 3 g 
• Protein: 3 g • Sugar: 1 g
Sodium: 127 mg (without the salt) • Cholest: 0 mg
Ingredients:

• 15.5 oz can black beans, rinsed and drained
• 9 oz cooked corn, fresh or frozen (thawed if frozen)
• 1 medium tomato, chopped
• 1/3 cup red onion, chopped
• 1 scallion, chopped
• 1 1/2 - 2 limes, juice of
• 1 tbsp olive oil
• 2 tbsp fresh minced cilantro (or more to taste)
• salt and fresh pepper
• 1 medium hass avocado, diced 
• 1 diced jalapeno (optional)

Directions: 
In a large bowl, combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper. Squeeze fresh lime juice to taste and stir in olive oil. Marinate in the refrigerator 30 minutes. Add avocado just before serving.

Makes about 6 1/2 cups.

From:  http://www.skinnytaste.com/2009/06/southwestern-black-bean-salad.html