EASY MEALS for HEALTHY FAMILIES - Supper Salads
When the weather heats up it's time for light and healthy supper salads. These easy recipes provide great taste and a healthy dose of nutrition!
Chicken and Potato Salad
Serves 6 (1 cup each)
1 lb. baby red potatoes, cooked, cooled and quartered
1 lb. boneless skinless chicken breasts, cooked, and cubed, or shredded rotisserie chicken
1/4 lb. fresh green beans, trimmed, cooked, cooled and cut into 1-inch lengths
3/4 cup Athenos Greek nonfat yogurt
1/4 cup mayonnaise
2 Tbsp. Dijon mustard
2 Tbsp. finely chopped onions
1 Tbsp. white balsamic vinegar
1 Tbsp. chopped Italian parsley
1 tsp. chopped fresh thyme
1/4 tsp. fresh ground black pepper
1. Combine first 3 ingredients in large bowl.
2. Mix remaining ingredients. Add to potato mixture; mix lightly.
3. Refrigerate 1 hour.
Nutrition information per serving: Calories: 220, Total fat: 9g, Cholesterol: 50mg, Sodium: 230mg, Carbohydrate: 18g, Fiber: 2g, Protein: 22g
Roast Beef and Blue Cheese Salad
Severs 4
8 cups Dole European-style salad greens
8 ozs. thinly sliced, lean deli roast beef
20 grape tomatoes
¼ cup crumbled blue cheese
1/3 cup fat-free raspberry vinaigrette
1. Arrange salad greens evenly on each of 4 plates.
2. Divide roast beef slices into 2 stacks; roll each stack, jellyroll fashion, and cut crosswise into 1-inch slices
3. Arrange beef, tomatoes, and cheese over greens. Drizzle evenly with vinaigrette.
Nutrition information per serving: Calories: 171, Total fat: 7g, Cholesterol: 5mg, Sodium: 579mg, Carbohydrate: 13g, Fiber: 3g, Protein: 15g
Tuscan-Style Tuna Salad
Serves 4
2 (5oz.) cans Bumble Bee chunk light tuna, drained - $1.18
1 (15oz.) can Bush's cannellini or great northern, drained and rinsed - $1.00
10 Homegrown cherry or grape tomatoes, quartered - $0.75
4 Homegrown green onions, trimmed and sliced - $0.33
2 tbsp. Meijer extra virgin olive oil (on hand)
2 tbsp. lemon juice - $0.50
1/4 tsp. salt (on hand)
freshly ground pepper, to taste (on hand)
1. Combine tuna, beans, tomatoes, green onions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.
Nutrition information per serving: Calories: 253, Total fat: 8g, Cholesterol: 53mg, Sodium: 453mg, Carbohydrate: 20g, Fiber: 6g, Protein: 31g
Provided by: Shari Steinbach, MS RD, Meijer Dietitian and Healthy Living Manager Visit www.meijermealbox.com for recipes, coupons and menu plans.