Lentil Salad

Ingredients:

    8 ounces dry lentils
    1 bunch green onions, chopped
    4 roma tomatoes, about 12 ounces, seeded and cut into small dice
    2 zucchini, about 12 ounces, cut into small dice
    2 cloves garlic, finely minced
    3 ounces feta cheese, crumbled
    3 tablespoons lemon juice
    1/ 2 teaspoon salt
    Pepper

Directions:

    Rinse and drain lentils. Boil lentils in about 2 quarts water for 30 minutes. Pour into strainer.

    Fill cooking pot with cold water. Pour lentils back into pot to cool.

    Drain again. Stir in remaining ingredients. Chill.

 

Shrimp and Cucumber Salad

Ingredients:

    4 1/2 oz. shrimp [3P]
    1 cucumber [1C]
    6 cups lettuce romaine chopped [1C]
    1 cup radishes sliced [1/2C]
    1/2 cup Zoned Mushroom Sauce (below) [1/2C]
    18 peanuts [3F]

Directions:

    Toss all ingredients and enjoy!

 

Strawberry Spinach Salad

Ingredients:

    3 Cups washed spinach [1/2C]
    1/2 Cup sliced mushrooms [1/2C]
    1 Cup sliced strawberries [1C]
    1 Al Fresco brand chicken sausage or you could use 3 oz. of cooked, diced chicken [3P]
    1 tsp olive oil [3F]
    2 tsp raspberry vinegar
    salt and pepper to taste
    1/2 cup grapes for dessert [1C]

Directions:

    Mix the first 4 ingredients in a bowl.

    In another bowl, whisk the oil, vinegar, and spices.

    Pour over the salad.

 

Tomato & Mozzarella Salad

Ingredients:

    1 sliced tomato [1C]
    basil leaves
    1 oz skim mozzarella [1P]
    1/3 teaspoon olive oil [1F]
    balsamic vinegar to taste
    salt and pepper to taste

Directions:

    Place sliced tomato on a plate. Top with sliced cheese and basil leaves.

    Drizzle olive oil and balsamic vinegar over all.

    Season with salt and pepper.

 

Summer Berry Salad

Ingredients:

    3 cups mixed baby spinach, butter lettuce and radicchio [Less than 1/2C]
    1/2 orange, peeled and diced[1C]
    3/4 cup, fresh strawberries, sliced[3/4C]
    3/4 cup, fresh blackberries[3/4C]

    Toss with:

    1 tsp. First Cold Press Extra Virgin Olive Oil[3F]
    2 tsp. Red Wine Vinegar

    Serve with:

    3/4 cup cottage cheese on the side[3P]

Directions:

    Toss all the ingredients (except cottage cheese) and serve with cottage cheese.

Summer Shrimp Salad with Mango-Papaya Salsa

Ingredients:

    4 1/2 oz. boiled shrimp, chilled [3P]
    3 C. spring mix or Asian mix lettuce [1/2C]
    1 red pepper [1/2C]
    2 chopped scallions [1/2C]
    9 T Mango/Papaya Salsa (I use Trader Joe's fresh, you can choose a salsa to your liking) [1 1/2C]
    4 1/2 t. slivered almonds [3F]
    Red wine vinegar, to taste
    salt and pepper, to taste

Directions:

    Mix all ingredients and enjoy!

 

Chicken Waldorf Salad

Ingredients:

    6 oz chicken (6 blocks protein)
    Vegetable broth or water
    2 tablespoons light mayonnaise (6 blocks fat)
    2 tablespoons yogurt
    1 cup grapes (2 blocks carb)
    1 cup chopped granny smith apples (2 blocks carb)
    2 cups sliced red peppers (1 block carb)
    2 cups celery (1 block carb)
    Nutmeg
    Cinnamon
    Pepper
    Curry powder
    Cumin
    Turmeric

Directions:

    Cook chicken in vegetable broth or water with a little bit of curry powder, cumin and turmeric over medium heat until done.

    Add into a big bowl with, grapes, apples, celery and red peppers.

    Add mayonnaise, yogurt, nutmeg, pepper and cinnamon.

    Combine and eat.

Remark: Serve two 3-block meals

Chilled Edamame Salad

Ingredients:

    1-16oz. pkg. of frozen Edamame (blanched, shelled soybeans)--I use Seapoint Farms. (18 g fat, 30 g carbs, 48 g protein) [6F, 3C, 7P]
    1/4 C. onion, chopped
    1/4 C. celery, chopped
    2 medium tomatoes, chopped [1C]
    1/4 C. Athenos crumbled feta cheese with basil & tomato [1P, 2F]
    1/4 C. Ken's Lite Olive Oil Vinaigrette dressing [4F, 1C]
    1 Tablespoon tarragon and/or sweet basil or to taste

Directions:

    Cook soybeans according to package directions. (I use the microwave directions--only takes 2 minutes.)

    Drain and rinse under cold running water to cool. Drain well.

    Combine all ingredients and serve on a bed of romaine.

Cold Beef Salad

Ingredients:

    2 ounces leftover cooked lean beef (2 blocks protein)
    2 tomatoes, sliced (1 block carb)
    1/4 cup garbanzo beans (1 block carb)
    1 ounce bleu cheese (1 block protein)
    1 teaspoon olive oil (3 blocks fat)
    Vinegar, dried basil, and red pepper flakes to taste
    1/2 apple or other desired fruit (1 block carb)

Directions:

    Slice tomatoes, top with garbanzo beans and beef.

    In small container (with lid) place crumbled bleu cheese, olive oil, vinegar, basil, and pepper flakes.

    Shake well, and pour over salad. (For best results, let marinate for several hours.)

Cottage Cheese, Fruit and Nut Salad

Ingredients:

    3/4 c. low-fat cottage cheese (3 P)
    1 pear, cubed (2 C)
    1/2 c. grapes (1 C)
    2 T. sliced or slivered almonds (3 F)

Directions:

    Mix all ingredients except almonds together.

    Pack almonds in a separate container. Sprinkle them on top when ready to eat.

Crunchy Tuna Vegetable Salad Nori Wraps

Ingredients:

    3 sheets nori (seaweed) wrap
    3 oz canned tuna [3 P]
    3/4 cup chopped sweet onion [1/2 C]
    1 bell pepper, chopped [1/2 C]
    1T olive oil [3 F]

    Dessert:

    fruit (1 orange or 1 apple, etc) [2 C]

Directions:

    Mix together ingredients for Tuna Vegetable Salad.

    To wrap: Place 1 sheet of nori diagonally on the work surface. Place 1/3 of tuna mixture diagonally along the center of the sheet. Fold top and bottom corners over the filling. Roll from one side corners like a burrito. You can seal it by moistening the final corner of nori.

Antipasto Salad with Grilled Chicken & Grapes

Ingredients:

    2 cloves garlic, minced
    1c. prepared corkscrew pasta (1/2c. dry) [4 C]
    2T LF Sour Cream [2 F]
    1T LF Plain Yogurt
    2T chicken broth
    1T + 1/3 tsp olive oil [10 F]
    1 1/3 T red wine vinegar
    1/8 tsp freshly ground pepper
    1/2 tsp dried basil
    8 c Romaine lettuce, torn [2 C]
    1/2 c rinsed & drained artichoke hearts, chopped [2 C]
    1 c sliced red peppers [1/3 C]
    6 pimiento-stuffed green olives, sliced [2 F]
    1/2 c sliced red onion [1/2 C]
    1/2 c kidney beans, drained & rinsed [2 C]
    4 oz LF Monterey Jack cheese, cubed [4 P]

Serve with:

    10 oz. grilled chicken [10 P]
    1 1/2 c green and/or red grapes

Directions:

    Prepare pasta according to package instructions, rinse, set aside.

    Combine first 9 ingredients except pasta, stir to combine.

    In large bowl or rectangular container line bottom with Romaine, artichoke hearts, red peppers, kidney beans, red onion slices and olives.

    Add pasta and cubes of cheese, toss with dressing.

    Serve with chicken and grapes on the side.

Yield: 2 - 3 blocks & 2 - 4 blocks

Broccoli Salad

Ingredients:

    1 1/2 cups broccoli (1/2 C)
    1/2 cup red onion (1/2 C)
    1 tablespoon raisins (1C)
    1/2 C. red seedless grapes (1C)
    1 teaspoon slivered almond (1F)
    3 tablespoons light coleslaw dressing (3F)
    4 oz. chicken breast (4P)
    1 tablespoon barbecue sauce (1/2 C)
    Fruit for dessert (1/2 C)

Directions:

    Chop broccoli into bite-sized pieces.

    Steam or cook in a small amount of water till tender crisp.

    Set aside to cool. When broccoli is cool add the red onion (chopped fine), raisins, grapes, slivered almonds and coleslaw dressing.

    Toss well. Serve with barbecued, baked or broiled chicken breast topped with barbecue sauce.

Cabbage & Shrimp Salad

Ingredients:

    2 2/3 Cups Shredded Cabbage
    1 Cup Cherry Tomatoes, cut
    4 1/2 Oz. Cooked Shrimp

    Dressing:

    1 Tbsp. Light Salad Dressing (Check label, should equal 3 fat blocks)
    1 Tbsp. Balsamic Vinegar

Directions:

    Blend salad dressing and vinegar. Add shrimp and tomatoes.

    Pour mixture over shredded cabbage and mix well.

Chicken Salad with Cucumber & Melon

Ingredients:

    6oz cooked chicken, shredded [6P]
    1/2 a cantaloupe [2C]
    1/2 cup finely chopped cucumber [~1/8C]
    1/2 cup finely chopped zucchini [~1/8C]
    1 finely chopped scallion
    2 tbsp. lime juice [1C]
    1 tbsp water
    1 1/2 tsp sugar [~3/4C]
    2 tsp olive oil (I suggest using the light kind for this, not so strong a taste)[6F]
    1 tbsp cilantro or mint
    pinch of white pepper

Directions:

    Combine lime juice, oil, water, mint/cilantro, sugar, and pepper in a jar.

    Shake well. Combine everything else and separate into two bowls.

    Drizzle with the dressing, and toss ingredients to coat everything.

Chicken Taco Salad

Ingredients:

    7 oz. skinless chicken breast (7 blocks protein)
    2 tablespoons salsa
    1 can black beans (drained/rinsed) (5 blocks, carb, check label)
    1 1/3 teaspoon olive oil (4 blocks fat)
    1/2 cup chopped onion (1/2 block carb)
    1 garlic clove
    1/2 teaspoon chili powder
    1 bay leaf
    salt and pepper to taste
    4 cups torn lettuce (1/2 block carb)
    1 bunch chopped green onions (1/2 block carb)
    1/2 cup salsa (1 block carb)
    12 black olives (4 blocks fat)
    1 oz. low-fat mozzarella cheese (1 block protein)

Directions:

    Cut the chicken into strips and brown in the salsa. Set aside to cool, once cool cut into rough dice.

    While chicken is browning, place olive oil in another pan to heat, add onion.

    Let onion sauté for a couple of minutes before adding the garlic.

    Then add the chili powder, bay leaf and black beans.

    Stir that around for just a minute or so then add a cup of water, salt and pepper. Let the beans heat through.

    In two bowls, divide lettuce, salsa, diced chicken, mozzarella cheese, black beans, green onions and black olives. Enjoy!

Remark: Serve two 4-block meals

Black Bean and Corn Salad

    1 cup corn
    2 cups black beans, rinsed, drained
    1 cup red pepper, chopped
    1 ½ cups sweet red onion, chopped
    Handful of fresh cilantro, chopped
    1/3 cup lime juice
    2 teaspoons chili sauce
    2 teaspoons crystallized fructose
    1 clove garlic, minced
    Salt & pepper, to taste

Place first five ingredients in a medium-sized bowl. Mix lime juice, chili sauce, sweetener, and garlic in another bowl; pour over vegetables and toss.

Shrimp Salad with Fruit

    Salad
    12 ounces small shrimp
    1 cup celery
    1/3 cup carrots
    ½ cup onions
    Peel of 1 lemon
    ½ cup white wine
    2-3 sprigs parsley

Fruit

    2 cups cubed pineapple
    3 medium kiwis
    1 cup strawberries
    2 tablespoons + 2 teaspoons extra-virgin olive oil
    Spring green mixture
    Juice of 1 lemon
    Salt, pepper, to taste

Finely chop the carrot, celery and onion and bring to a boil in 2 1/2 cups of water. Add the wine, then the lemon peel cut into strips and the parsley. When the broth is ready, add the shellfish to the pot and cook for 4 minutes. Cut the fruit into small pieces, add to the Spring Green Mixture, and dres with a vinaigrette made from the lemon juice, salt, pepper, and oil. Distribute the fruit and salad mixture in plates and carefully arrange the shellfish on top.

Wicked Good Chicken Salad

    1 (12 ounce) can all white-meat chicken in water
    ½ avocado, diced
    ½ tomato, diced
    2 tablespoon onion, diced
    1 clove garlic, minced
    1 tablespoon mustard
    Fresh ground black pepper, to taste
    Green leaf lettuce (optional)

Drain chicken; rinse under tap water to help remove salt. Add all ingredients into mixing bowl and mix well until all ingredients are blended. Wrap the chicken salad in the lettuce for low carb wraps.

Chicken, Grapefruit, and Raisin Salad

    6 ounces grilled chicken, cut into strips
    11 cups arugula, coarsely choopped
    1 ruby grapefruit, divided into sections
    1 cup carrots, grated
    2 cups cherry tomatoes, halved
    2 tablespoons raisins
    2 teaspoons extra-virgin olive oil
    Lettuce
    Lemon juice
    Salt

Soak raisins in cold water to soften. Mix all ingredients in a salad bowl; toss with the olive oil, lemon juice, and salt.