Breakfast Salad with Eggs Over Easy

 

This is my breakfast of choice when I need something in a pinch. Plus it’s a good source of protein and vegetables to start your day. If you have your veggies already cleaned, chopped and stored in the refrigerator it can take less than 5 minutes to put this breakfast together.

1. Melt some grass-fed butter or coconut oil in a small frying pan over medium high heat.
2. Crack two eggs and cover, then prepare your salad on a plate.
3. Combine fresh baby spinach, peppers, onion, carrots, tomato, celery, avocado, broccoli or any of your favorite vegetables.
4. Cook the eggs to your preferred doneness; I like mine over easy (the juices from the egg run over the veggies and create a delicious dressing as you eat).
5. Season your salad with some sea salt and pepper, maybe a touch of avocado or olive oil and any other seasonings. Top it off with your two eggs and enjoy.

View more recipes at paleoporn.net

TUNA AVOCADO SANDWICH

Ready in 10 minutes • Makes 2 servings

Ingredients:
2 5-oz cans water-packed white tuna 
1 large ripe avocado
¼ cup each carrots, celery, red onion, diced
Sea salt and pepper, to taste
2 slices whole-grain bread, cut in half

Instructions:
1.    In a large bowl, mash the avocado with a fork until partially smooth. Leave chunks of avocado for texture, if desired.  
2.    Drain the tuna and mix in with the avocado.
3.    Add carrots, celery, onions, salt and pepper to mixture. 
4.    Spoon half of the mixture onto the bread to make 2 half sandwiches. Serve.

Seared-Shrimp Salad with Crispy Shallots

Ingredients

• 2 tablespoons white wine vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 5 tablespoons canola oil
• 1 tablespoon all-purpose flour
• 3/4 teaspoon black pepper
• 1/2 teaspoon salt
• 1 large shallot, very thinly sliced
• 2 butter or Boston lettuce heads, leaves separated and torn
• 1/2 cup basil leaves
• 8 radishes, thinly sliced
• 1 large ripe avocado, halved lengthwise, peeled, pitted and thinly sliced
• 3/4 pound large shrimp, peeled, deveined, tails intact
• Nonstick cooking spray

Directions

1. In a small bowl, whisk together vinegar, mustard, honey and 3 tablespoons oil.
2. Place flour and 1/4 teaspoon each salt and pepper in a small ziplock bag. Add shallot, seal bag and dredge to coat.
3. Heat remaining oil in a large nonstick skillet over medium-high heat. Add shallot to pan; saute until golden, 2 minutes a side. Drain on a paper towel-lined plate.
4. In a medium bowl, toss together lettuce, basil and radishes and divide among four plates; top each with an equal amount of avocado.
5. Pat dry shrimp and season with remaining salt and pepper. Wipe skillet clean, coat with cooking spray and heat over medium-high heat. Add shrimp; sear until just cooked through, 2 minutes a side. Remove shrimp from pan and divide among four salads. Drizzle each with dressing and top with crispy shallots.

Fattoush Salad with Tuna and Roasted Red Peppers

Ingredients

• 3 whole-wheat pitas
• 4 tablespoons extra-virgin olive oil
• 3 tablespoons freshly squeezed lemon juice
• 1 teaspoon finely minced garlic
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 5 ounce can solid white albacore tuna in water, drained
• 4 large tomatoes, cored and cut into chunks
• 1 13 ounce roasted red peppers, drained and sliced
• 1 cup flat-leaf parsley leaves
• 1 scallion, chopped
• 1 tablespoon capers, drained and rinsed

Directions

1. Preheat the oven to 375 degrees.
2. Separate each pita into two rounds and cut each into eight triangles.
3. Arrange triangles in a single layer on two large baking sheets and toast until crisp and golden, 7 to 8 minutes. Remove from oven and let cool.
4. Meanwhile, in a large bowl, whisk together oil, lemon juice, garlic, salt and pepper. Break tuna up with a fork into small chunks. Add tuna, tomatoes, peppers, parsley, scallion, capers and pita triangles to bowl and toss to coat.

Spicy Steak Salad

Ingredients

• 3 tablespoons canola oil
• 1 1/2 tablespoons sugar
• 5 tablespoons freshly squeezed lime juice
• 2 teaspoons freshly grated lime zest
• 2 teaspoons chili powder
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 pound London broil
• 1 English cucumber, thinly sliced
• 2 medium Granny Smith apples, cored and cut into thin wedges
• 1 small jicama, peeled and cut into matchsticks
• 1/2 cup thinly sliced red onion
• 1/4 cup cilantro leaves plus additional for garnish
• 1 small red jalapeno, seeded and thinly sliced

Directions

1. In a small bowl, combine 1 tablespoon oil, 1 tablespoon sugar, 1 teaspoon lime juice, 1 teaspoon lime zest, chili powder, red pepper flakes and 1/4 teaspoon each salt and pepper; rub mixture on London broil.
2. Heat a cast-iron skillet or grill pan over high heat. Add steak and cook until medium rare, 5 to 6 minutes a side. Transfer meat to a cutting board and let rest 10 minutes.
3. Meanwhile, whisk together remaining oil, sugar, lime juice, lime zest, salt and pepper in a large bowl. Add cucumber, apples, jicama, onion, cilantro and jalapeno to bowl and toss to coat. Divide among four plates.
4. Slice London broil against the grain into thin strips and divide among four salads. Garnish with additional cilantro if desired.

Greek Salad with Phyllo-Wrapped Shrimp

Ingredients

• 2 16-by-12-inch sheets phyllo dough
• Nonstick cooking spray
• 16 jumbo shrimp (about 1 pound), peeled, deveined, tails intact
• 4 tablespoons extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon chopped fresh dill
• 1 tablespoon chopped fresh oregano
• 1 5 ounce bag baby spinach
• 1 cup grape tomatoes, halved
• 4 ounces reduced-fat feta, crumbled (about 1 cup)
• 1 small red onion, thinly sliced
• 8 pitted Kalamata olives, quartered

Directions

1. Preheat the oven to 400 degrees.
2. Place 1 phyllo sheet on a work surface; cover second sheet with a kitchen towel. Cut sheet into eight 2-inch-wide strips and coat with cooking spray. Fold each strip in half. Repeat with remaining phyllo.
3. Wrap 1 strip phyllo around each shrimp, starting at the top and moistening the end to seal. Arrange in a single layer on a parchment-paper-lined baking sheet; coat with cooking spray.
4. Bake shrimp until phyllo is golden brown and crispy, 3 to 4 minutes a side.
5. Meanwhile, in a large bowl, whisk together oil, vinegar, dill and oregano. Add spinach, tomatoes, feta, onion and olives and toss to coat. Divide among four plates and top each with 4 shrimp.

Chinese Chicken Salad

 

 

 

Ingredients

• 3 tablespoons orange juice, fresh squeeed
• 2 tablespoons peanut oil
• 1 tablespoon reduced-sodium soy sauce
• 2 teaspoons toasted sesame oil
• 1 teaspoon hot chili sauce
• 2 large seedless oranges, peeled and segmented, membrane removed
• 3/4 pound sugar snap peas, trimmed and thinly sliced lengthwise (about 4 cups)
• 2 cups shredded carrots
• 1 cup shredded red cabbage
• 4 scallions, thinly sliced
• 3 cups shredded breast meat from a rotisserie chicken, skin removed
• 4 teaspoons lightly toasted sesame seeds
• 5 tablespoons seasoned rice wine vinegar

Directions

1. In a large bowl, whisk together vinegar, orange juice, peanut oil, soy sauce, sesame oil and chili sauce.
2. Add oranges, peas, carrots, cabbage, scallions, chicken and half the wonton strips to bowl and toss to coat. Divide among four plates and sprinkle with sesame seeds and remaining wonton strips.

Waldorf Salad

 

 

Ingredients

• 1/3 cup olive oil mayonnaise
• 3 tablespoons nonfat plain Greek yogurt
• 3 tablespoons freshly squeezed lemon juice
• 1 teaspoon Dijon mustard
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons chopped fresh chives
• 1 large Asian pear, cored and cubed
• 2 cups chopped Romaine lettuce
• 5 celery stalks, chopped
• 1 cup seedless red grapes, halved
• 1 cup lightly toasted pecan halves

Directions

1. In a large bowl, whisk together mayonnaise, yogurt, lemon juice, mustard, salt, pepper and chives.
2. Add pear, lettuce, celery, grapes and pecans to bowl and toss to coat.

Turkey Sandwich

Mix 1/2 ounce drained, diced peppadew peppers with 2 tablespoons low-fat cream cheese. Spread on 2 slices bread. Layer 1 slice with 2 ounces turkey and 1/4 cup watercress. Top with other slice of bread(100-120 calories per two slices).

Whole Grain Turkey Pita

 

Cut 1 large whole wheat pita in half. Fill each pita pocket with 1/4 avocado, sliced, and 2 ounces sliced turkey. Sprinkle with 1/4 teaspoon sriracha. Top with 2 table­spoons fresh cilantro.

 

 

 

Chicken and Watermelon Salad

Toss 4 cups arugula with 1 cup diced watermelon, 1 ounce crumbled low-fat feta, and 3 ounces skinless roasted chicken. Whisk together 1 tablespoon champagne vinegar, 2 teaspoons extra virgin olive oil, and 1 tea­spoon each Dijon mustard and honey. Drizzle over salad. Top with chopped fresh basil.

Spruced Up Chicken salad

 

 

Toss 2 ounces skinless roasted chicken with 2 cups spinach; 1/4 cucumber, sliced; and 1/4 cup each cooked couscous, drained canned chickpeas, and chopped carrots. Whisk together 1 tablespoon each extra virgin olive oil and balsamic vinegar and 1/2 teaspoon each Dijon mustard and honey; drizzle over salad.

A New Twist on Tuna Salad

 

Mix 4 ounces drained water-packed tuna with 2 table­spoons nonfat Greek yogurt and 1 teaspoon Dijon mustard. Fold in 1 teaspoon chopped fresh chives, 1/4 cup diced fennel, and a dash of Worcestershire sauce. Serve on a whole wheat sandwich roll(100-120 calorie roll)

 

 

 

 

Tuna Stuffed Peppers

 

 

Mix 4 ounces drained water-packed tuna with 1/2 tablespoon capers, 1 Cutie, 1 1/2 ounces low-fat feta, and 2 teaspoons olive oil. Divide and serve in red bell pepper halves.