Salads

Black Bean, Avocado and Corn Salad

Yields: 4 (1/2 c.) servings per recipe

  • 15 oz. can black beans (low sodium)
  • 1 ear of corn, cooked and sliced off the cob
  • 1 avocado, diced
  • 1 large tomato, diced
  • 1 cucumber, peeled
  • 1 garlic clove, grated or pressed
  • 1 t. cumin
  • ½ t. ginger
  • ½ t. salt
  • ½ lemon, juiced
  • 2 T. olive oil
  • ½ T. balsamic vinegar
  1. Cook corn and remove from the cob.
  2. May also used canned corn or frozen corn.
  3. Drain well if canned.
  4. Combine all the other ingredients in a bowl and mix well.
  5. Add corn.
  6. Refrigerate at least 30 minutes.
  7. TIP: You may add the avocado just before serving as well.

Nutrition

  • Calories: 367
  • Fat: 15 grams
  • Carbs: 40 grams
  • Protein: 13 grams

 

Greek Salad

  • 1 large seedless (English) cucumber
  • 1 pint cherry or grape tomatoes
  • 1 package feta cheese
  • 1 small jar of quartered artichoke hearts in water (optional)
  • 3 T. Greek dressing
  1. Cut cucumber lengthwise into 4 equal pieces and cut into a small dice.
  2. Cut tomatoes in half lengthwise.
  3. If using artichoke hearts, rough chop if pieces are too large.
  4. Combine all ingredients in a bowl and stir gently.
  5. Let set up at least 1 hour and enjoy!

Nutrition

  • Calories: 496
  • Fat: 36 grams
  • Carbs: 16 grams
  • Protein: 25 grams

 

Fall Orzo Salad

Yields: 8 (1/4 c.) servings per recipe

  • 2 c. whole wheat orzo
  • 4 T. crumbled blue cheese
  • 1/3 c. dried cranberries
  • 3 T. chopped walnuts
  • 2 T. parsley
  • 2 T. cilantro
  • 1 apple of choice
  • Salt and Pepper
  • ½ lemon
  • 1 t. garlic powder
  1. Cook orzo according to package directions.
  2. Drain, rinse and place in a large bowl.
  3. Drizzle olive oil and mix to keep orzo from sticking together.
  4. Add blue cheese, cranberries, and walnuts. Mix.
  5. Cut apple into a medium dice.
  6. Chop parsley and cilantro together. Add to bowl and mix.
  7. Add salt and pepper to taste.
  8. Squeeze lemon juice over top. Sprinkle garlic powder over top. Mix everything together and Enjoy!
  9. TIP: All ingredients can be increased in quantity as needed for preferred taste.

Nutrition

  • Calories: 253
  • Fat: 4 grams
  • Carbs: 37 grams
  • Protein: 9 grams

 

Japanese Chicken Salad

Yields: 16 oz. - 4 servings per recipe

  • 2 roasted chicken breasts, cut into large chunks
  • 2 T chopped cilantro
  • 2 T shredded carrots
  • 3 T japanese ginger dressing
  1. Combine all ingredients in a bowl and mix well.
  2. Serve cold and enjoy!

Nutrition

  • Calories: 253
  • Fat: 4 grams
  • Carbs: 31 grams
  • Protein: 17 grams

 

BLT Salad

Yields: 8 servings per recipe

  • 1 pound of bacon
  • ¾ c. light mayonnaise
  • 1 T. garlic powder
  • Salt and pepper to taste
  • 1 head Romaine lettuce
  • 2 large tomatoes
  • 2 c. seasoned croutons
  • ¼ c. milk
  1. Cook bacon over medium-high heat until crispy. Drain on paper towel. Crumble, and set aside.
  2. In a blender, combine mayo, milk, garlic powder, salt and pepper. Blend until smooth.
  3. Combine lettuce, tomato, bacon and croutons in large salad bowl.
  4. Toss with dressing and serve immediately.

Nutrition

  • Calories: 467
  • Fat: 37 grams
  • Carbs: 9 grams
  • Protein: 20 grams

 

Strawberry Almond Salad

Yields: 3 (1 cup per serving) servings per recipe

  • 3 c. baby spinach
  • ½ c. sliced strawberries
  • ¼ c. toasted almonds (put in a dry pan over medium heat, and
  • turn often until you smell them getting nutty)
  • 1 T. apple cider vinegar
  • 1 T. honey
  • 1½ t. sugar or splenda
  1. In a jar, combine vinegar, honey and sweetener. Shake well.
  2. In a large bowl, combine spinach, strawberries and almonds.
  3. Drizzle dressing over salad, toss lightly, and serve immediately.
  4. TIP. Toasted Walnuts are great in this too.

Nutrition

  • Calories: 104
  • Fat: 5 grams
  • Carbs: 11 grams
  • Protein: 5 grams

 

Barley Salad

Yields: 4 cups - 8 (1/2 c.) servings per recipe

  • 2 c. cooked barley (cook according to package directions)
  • 2-3 T. olive oil
  • salt and pepper to taste
  • 1 large cucumber, diced
  • 3 roma tomatoes, diced
  1. Cook barley according to package directions, and drizzle with olive oil.
  2. Dice up cucumbers and tomatoes, add to barley, and mix well.
  3. Season with salt, pepper, and garlic powder to desired taste.

Nutrition

  • Calories: 205
  • Fat: 5 grams
  • Carbs: 27 grams
  • Protein: 6 grams

 

Bacon Ranch Broccoli Salad

Yields: 3+ cups - 6 servings per recipe

  • 2 c. broccoli florets
  • 1 lb. bacon (turkey or pork)
  • ½ c. plain yogurt (not Greek)
  • ¼ c. mayonnaise
  • 1 T. ranch dressing mix
  • ½ c. chopped walnuts or pecans
  • ½ c. craisins
  1. In a skillet, fry bacon until very crispy.
  2. Remove from heat and let cool.
  3. Crumble into fine pieces.
  4. In a small bowl, whisk together the yogurt, mayonnaise, and ranch mix.
  5. In a large bowl, combine all ingredients and mix well.
  6. Top with additional chopped nuts and Craisins as desired.

Nutrition

  • Calories: 493
  • Fat: 33 grams
  • Carbs: 12 grams
  • Protein: 33 grams

 

Tomato Avocado Chickpea Salad

Yields: 3 cups - 6 (1/2 c.) servings per recipes

  • 1 15 oz. can chickpeas (or garbanzo beans)
  • 1 cucumber, peeled and diced
  • 1 avocado, diced
  • ⅓ c. feta cheese
  • 1 pint cherry tomatoes, roughly chopped
  • 2 T. extra virgin olive oil
  • 1 T. lemon juice
  • ½ T. TLC House Seasoning Blend (combo of seal salt, garlic and pepper)
  • 2 T. chopped cilantro
  1. Rinse and drain the chickpeas.
  2. In a bowl, whisk together the olive oil, lemon juice, and House Seasoning.
  3. To the dressing mix, slowly incorporate the chickpeas and cucumbers; Stir well.
  4. Add the next layer of tomatoes and feta cheese, and stir well.
  5. Cover with plastic wrap and chill for 30 minutes.
  6. Right before you serve, top with the fresh cut cilantro and avocado.

Nutrition

  • Calories: 354
  • Fat: 14 grams
  • Carbs: 33 grams
  • Protein: 4 grams

 

Turkey Taco Salad

Yields: 4 servings per recipe

  • 1 lb. ground turkey (93/7)
  • 2 packets low sodium taco seasoning
  • 2 Roma tomatoes, chopped
  • 4 c. spring mix
  • 1 avocado, diced
  • tortilla strips, crumbled
  • 2 T. Girard’s Champagne vinaigrette or 1 ½ T. olive oil
  • ¼ c. shredded cheddar cheese
  1. Brown turkey and finish cooking according to directions on seasoning packet.
  2. In a large bowl, add Spring Mix, chopped tomatoes, and cheese.
  3. Toss with Champagne vinaigrette (add slowly).
  4. Separate lettuce mix into individual bowls.
  5. Add the Taco Mix, followed by cheese, avocado and tortilla strips.
  6. TIP: Add a dollop of sour cream or Greek yogurt. This is great with roasted corn.

Nutrition

  • Calories: 435
  • Fat: 23 grams
  • Carbs: 18 grams
  • Protein: 36 grams