Grilled Calamari Salad with Red Chile Vinaigrette

 

Serves: 6
Hands-on time: 20 minutes
Total time: 50 minutes (includes 30 minutes for marinating)

INGREDIENTS, ORGANIC IS BEST:

• 1 to 2 fresh red finger chile peppers (or your favorite hot chile pepper), stemmed and seeded, finely diced
• 1/2 red bell pepper, finely diced
• 2 medium shallots, diced
• 1/3 cup fresh lemon juice
• 1/4 cup olive oil, divided
• 2 tbsp chopped fresh oregano
• 2 tbsp Dijon mustard
• 1/4 tsp sea salt
• 1/2 tsp fresh ground black pepper, divided
• 1 1/2 lb whole squid tubes (6 pieces), cleaned
• 4 cups chopped radicchio, soaked in cold water for 1 hour
• 6 cups chopped fresh spinach
• 6 cups chopped frisée
• 18 asparagus spears, trimmed
• 1/3 cup white wine vinegar

INSTRUCTIONS:

1. In a medium bowl, combine finger peppers, bell pepper, shallots, lemon juice, all but 2 tsp oil, oregano, Dijon, salt and 1/4 tsp black pepper.
2. Ensure that hard plastic-like piece is removed from center of each squid tube. Place squid on a cutting board and create slits three-quarters of the way through each tube, every 1/2 inch (leaving 1 side of tube intact; do not cut into separate rings). This will keep squid from curling when grilling.
3. Place squid in a large sealable plastic bag and pour in pepper-shallot marinade. Seal bag, removing all air, and refrigerate for 30 minutes.
4. Using a salad spinner, drain and dry radicchio well. In a large bowl, mix radicchio, spinach and frisée. Set aside.
5. Preheat grill to medium-high.
6. In a large bowl, toss asparagus with remaining 2 tsp oil and 1/4 tsp black pepper. Grill asparagus for 2 to 3 minutes, turning once, until lightly charred and tender. Transfer back to large bowl.
7. Remove squid from marinade, reserving marinade, and grill for 1 to 2 minutes, turning once, until lightly charred. (NOTE: Do not overcook or squid will become rubbery and tough.) Remove from grill and place into bowl with asparagus. Heat a sauté pan on medium-high (you may also place it on the grill or on side-burner of grill, if you have one). Carefully pour reserved marinade into pan and bring to a boil. Add vinegar, remove from heat and pour over calamari-asparagus mixture.
8. Divide radicchio mixture among 4 serving bowls. Top each with 1 tube calamari and 3 spears asparagus. Drizzle 2 tbsp remaining vinaigrette over top of each and serve immediately.

Nutrients per serving (4 oz calamari, 2 1/2 cups salad, 2 tbsp vinaigrette): Calories: 246, Total Fat: 11 g, Sat. Fat: 2 g, Monounsaturated Fat: 7 g, Polyunsaturated Fat: 2 g, Omega-3s: 710 mg, Omega-6s: 940 mg, Carbs: 16 g, Fiber: 4 g, Sugars: 4 g, Protein: 21 g, Sodium: 250 mg, Cholesterol: 264 mg

TIP:
Purchase good-quality squid from your fishmonger to ensure that squid is tender and fresh.

 

By Joanne Lusted

Shrimp Cakes with Pomegranate Salsa

Serves: 4
Hands-on time: 35 minutes
Total time: 35 minutes

INGREDIENTS:

• 4 organic green onions, green parts only, minced
• 1 cup fresh organic  pomegranate seeds
• Juice of 1/2 lemon
• 3/4 lb shrimp, peeled, deveined and tails removed
• 1 lb organic  red leaf lettuce, chopped
• 3 slices whole-grain bread
• 1 organic, free-range egg white
• 1 tsp mustard powder
• 1/2 tsp ground black pepper
• 1/4 tsp sea salt
• 2 tsp virgin  olive oil, divided

INSTRUCTIONS:

1. Prepare salsa: In a medium bowl, combine green onions, pomegranate seeds and lemon juice.
2. In a food processor, process bread into fine crumbs. Transfer to a large bowl.
3. In food processor, process shrimp into a paste, about 1 minute. Add to bread crumbs. Stir in egg white, mustard, pepper and salt. Gently shape into eight 3-inch patties.
4. In a large nonstick skillet, heat 1 tsp oil on medium. Add four patties and cook until bottoms are golden brown, about 3 minutes. Flip and cook until golden brown, about 2 minutes. Transfer to a plate. Add remaining oil to skillet and repeat with remaining patties.
5. Divide lettuce among serving plates. Top with patties and salsa, dividing evenly.

Nutrients per serving (2 shrimp cakes, 1/4 cup salsa, 1/4 lb lettuce): Calories: 248, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 1 g, Carbs: 27 g, Fiber: 4 g, Sugars: 8 g, Protein: 24 g, Sodium: 377 mg, Cholesterol: 129 mg

By Lisa Howard

Spring Salad with Deviled Eggs

If want to dress the salad directly in the salad bowl, omit the mustard and toss with tongs. Putting a deviled egg on the side of a plate can dress up an everyday salad and evoke the feeling of spring. If you have any blanched asparagus around, one or two stalks per person would also be a nice touch.

Dressing

    * 4 tablespoon olive oil
    * 4 teaspoon balsamic vinegar
    * 2 teaspoon apple cider vinegar or lemon juice
    * 1/2 teaspoon Dijon mustard
    * sprinkle of onion and garlic powder to taste
    * salt and pepper to taste

Devilled Eggs

• 6 eggs, hard boiled
• 3-4 tablespoon mayonnaise, or to taste
• 2 teaspoon capers, minced (optional)
• 1/4 teaspoon onion powder
• 1 teaspoon celery, minced
• 1/4 teaspoon white pepper
• 1/4 teaspoon salt, or to taste
• 1 teaspoon Dijon mustard

Place eggs in saucepan and add enough water to cover by half inch. Over medium heat bring to a boil, as soon as you see a gentle rolling boil, set a timer for 12 minutes. Drain eggs and cover with cold water immediately. The sooner you peel the eggs the easier it will be. Peel eggs and cut them in half. Carefully pop yolks into a bowl (if any of the whites rip, mince them and add to yolks) and mix with all ingredients to a somewhat chunky, yet smooth consistency. Taste and adjust any seasoning to your liking. Using a small spoon, scoop yolk mixture into the whites and sprinkle with paprika and dill for color and flavor.

Combine salad greens or mesclun mix with chopped fresh dill to taste. Example: 4 to 5 handfuls of greens to 2 tablespoons coarsely chopped or torn dill feathers and tender stems. Toss greens with enough dressing to moisten and serve immediately with a deviled egg on the side. If you have a chive blossom in the garden, it would look beautiful on the plate.

Serves 4-6

Cucumber Salad

Ingredients:

2 Regular or English cucumbers (also known as seedless or hothouse)
1/3 cup to 1 cup crumbled reduced fat feta cheese
1 1/2 teaspoon dried oregano, or 1 tablespoon fresh oregano leaves
1 tablespoon fresh mint leaves chopped or torn
1 clove garlic, minced
1 shallot, minced or green onion
juice of 1 or 2 lemons
Lemon zest to taste
2 tablespoons to 1/4 cup extra-virgin olive oil depending on your taste
Salt & pepper to taste

Directions:
Slice cucumbers as thin. A mandolin or vegetable slicer will make quick work of it. Toss together the cucumbers and a large pinch of salt in a mesh strainer set over a bowl. Combine the feta, oregano, garlic and shallots in a separate bowl. Add the juice of 1 lemon, (optional zest) and whisk in the olive oil.

Drain off and discard any water that has released from the cucumbers. Toss together the cucumbers and the dressing. If you need more dressing just drizzle in more olive oil & lemon to your taste.

Serve

The nutrition facts depend on your portions of olive oil & how much feta you use. Here’s the ballpark:

Each serving (4 to 6 servings in recipe): calories 100 to 370, total fat 9g to 15g, sodium 80mg to 105mg, total carbohydrate 2g to 4g, protein 2 to 5g.

Summer Salad

1 1/2 tsp olive oil
1 Tbsp balsamic vinegar
2 tsp lemon juice
1 cup mixed greens
3 oz boiled shrimp
1 oz goat cheese
1/2 cup orange segments
1 Tbsp chopped walnuts*

Whisk oil, vinegar, and juice. Toss with remaining ingredients.

Lentil Salad

Lentil Salad
1 Tbsp Dijon (or other good-quality mustard)
2 Tbsp any wine or sherry vinegar
4 Tbsp olive oil
1 tsp salt, plus more to taste
Black pepper, to taste
4 cups cooked or canned lentils, drained
3 large ripe tomatoes, chopped
1 large cucumber, peeled, seeded, and chopped
1 cup chopped carrots
1 cup chopped celery
1/2 cup chopped red onion
1/4 cup chopped fresh parsley or dill

Mix mustard, vinegar, oil, salt, and pepper in a large bowl with 2 tablespoons water; whisk until well combined.

Add remaining ingredients to the bowl and toss until coated with dressing. Season to taste.

Makes: 4 servings
Time: 30 minutes

HERB SALAD

Ready in 25 minutes • Makes 1 serving

Ingredients:
1 cup arugula or mixed greens of your choice
¼ cup red onion, finely sliced
¼ cucumber, peeled, quartered and chopped
¼ cup flat-leaf parsley
¼ cup cilantro
¼ cup Greek tzatziki dressing
1 tsp chopped dill, to garnish

GREEK TZATZIKI DRESSING
Makes 12 ¼-cup servings

Ingredients:
2 cloves garlic, finely minced
1 tbsp olive oil
2 tbsp fresh lemon juice
¼ tsp fresh lemon zest
1 small cucumber, seeded and chopped
¼ tsp sea salt
2 cups plain Greek yogurt
1 tbsp fresh mint, chopped
1 tbsp fresh dill, chopped

Instructions:
1. Arrange greens and herbs in a salad bowl. Top with cucumbers and red onions.
2. Blend dressing ingredients until smooth and store in a glass jar or bottle.
3. Top salad with dressing.

SPINACH AND SHRIMP SALAD

Ready in 25 minutes • Makes 4 servings

Ingredients:
1 tbsp olive oil
1 lb precooked frozen shrimp, thawed
1 tsp lemon zest
1 tsp lime zest
¼ cup red onion, thinly sliced
2 cups spinach
2 cups romaine lettuce
1 cup canned kidney beans, drained and rinsed
1 orange, peeled and cut into segments
½ cup strawberries
1 Hass avocado, cut into 1" cubes
8 tbsp low-fat honey mustard dressing

Instructions:
1.    Heat oil in a skillet and sauté shrimp with lemon and lime zest until warmed through.
2.    In a bowl, mix together onion, spinach, lettuce and beans. Top with orange, strawberries, avocado and shrimp.
3.    Stir in dressing and toss to mix. Serve.

THE BIG CHICKEN SALAD

Ready in 20 minutes • Makes 1 serving

Ingredients:
3 cups mesclun greens (a mix of spinach, arugula, Swiss chard and dandelion)
½ cup roasted chicken, cubed
1 medium pear, sliced

Croutons:
1 slice whole-grain bread
1 tsp olive or canola oil

Dressing:
1 tsp olive oil
½ tsp maple syrup
1 tbsp lemon juice
¼ tsp Dijon mustard
Dash sea salt and pepper

Instructions:
1.    Preheat oven to 350°F.
2.    Chop bread into ½" squares. Toss with oil to coat evenly, and place on a baking tray. Bake about 15 minutes, or until bread is lightly browned.
3.    While bread is baking, whisk dressing ingredients in a mixing bowl. Toss dressing with greens. Top with warm or cold chicken pieces, pear slices and croutons.

Moroccan Chickpea Salad

INGREDIENTS:

• 3 tbsp olive oil
• 3 tbsp fresh lemon juice
• 2 tsp ground cumin
• 1/4 tsp each sea salt and ground black pepper
• Pinch cayenne pepper
• 3 cups BPA-free canned chickpeas (garbanzo beans), drained and rinsed
• 1 large carrot, peeled and julienned
• 3 green onions, thinly sliced
• 2 plum tomatoes, diced
• 1 red bell pepper, diced
• 1/4 cup each chopped fresh cilantro and mint
• 1/3 cup crumbled low-fat feta cheese

INSTRUCTIONS:

1. In a small bowl, whisk together oil, lemon juice, cumin, salt, black pepper and cayenne; set aside.
2. In a large bowl, combine chickpeas, carrot, onions, tomatoes, red pepper, cilantro, mint and feta.
3. Pour lemon juice dressing over chickpea mixture and toss to combine. Serve immediately or cover and refrigerate for up to 24 hours.

MANDARIN TILAPIA SPINACH SALAD

Ready in 30 minutes • Makes 2 servings

Ingredients:
2 tbsp extra-virgin olive oil
½ cup sliced almonds
1 mandarin orange, halved, unpeeled
1 tbsp white vinegar
2 stalks celery, chopped
¼ cup parsley, chopped
6 oz tilapia
Red pepper flakes
2 cups baby spinach
2 cups mixed greens
Sea salt and ground pepper, to taste

Instructions:
1.    Heat oil in a skillet over medium heat. Brown almonds in the skillet, about 5 minutes, or until golden in color.
2.    Squeeze juice from orange halves into a small bowl.
3.    Add orange juice and vinegar to skillet. Stir in chopped celery and parsley, and mix until thoroughly combined. Remove mixture from the pan; leave the heat on.
4.    Brush tilapia fillets with olive oil and a sprinkle of red pepper flakes. Place on skillet; brown on both sides, about 2 to 3 minutes per side.
5.    Combine spinach and mixed greens in a large mixing bowl. Add cooked fish and pour almond mixture overtop. Garnish with extra orange slices, and season to taste. Serve.

KIWI STRAWBERRY SPINACH SALAD

Ready in 20 minutes • Makes 2 servings

Ingredients:
6 oz boneless, skinless chicken breast
Juice of 2 lemons (½ cup)
1 sprig fresh rosemary, chopped (or 2 tsp dried)
1½ tsp olive oil, divided
1½ cups fresh strawberries, sliced
¼ cup balsamic vinegar
1/8 tsp sea salt
1/8 tsp freshly ground black pepper
4 cups fresh spinach
2 kiwis, peeled, cut into thin half-moons

Instructions:
1. Cut chicken crosswise into 1/8" thick slices. Combine lemon juice, chopped rosemary and ½ tablespoon of olive oil in a bowl. Pour mixture over chicken slices to marinate, coating evenly. Cover and refrigerate while you prepare the rest of the ingredients, or marinate overnight for best results.
2. In a blender, combine ½ cup sliced strawberries, remaining oil, balsamic vinegar, salt and pepper. Blend to incorporate flavors. Taste and adjust as needed.
3. Heat a skillet over medium-high heat. Drizzle water onto skillet. When water sizzles, place chicken, along with the marinade, on the skillet, and cook 3 minutes on one side. Flip and cook 2 more minutes, or until the chicken is no longer pink.
4. Divide spinach between 2 big plates. Top each plate with cooked sliced chicken, remaining strawberries and sliced kiwis. Drizzle with dressing. Serve.

WARM BEEF & VEGGIE AMARANTH SALAD

WARM BEEF & VEGGIE AMARANTH SALAD
Ready in 15 minutes • Makes 1 serving

Ingredients:
4 oz boneless beef round, thinly sliced
1 clove garlic, minced
2 red chard leaves
1 baby zucchini, sliced
6 asparagus tips
¼ cup amaranth, cooked
1 cup arugula
6 grape tomatoes, halved
1 oz fresh Parmesan cheese, grated
1 tsp olive oil

Dressing:
5 tbsp balsamic vinegar
1 tsp extra-virgin olive oil
1/8 tsp ground black pepper

Instructions:
1.    Heat oil in a skillet over medium heat. Sauté beef and garlic until slightly browned.
2.    Add red chard, zucchini slices and asparagus.
3.    When beef is nearly cooked to your preference, stir in amaranth and heat mixture for 1 more minute.
4.    In a small bowl, whisk together dressing ingredients.
5.    Plate arugula, then top with skillet mixture, tomatoes, cheese and dressing.

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.

WILD RICE SALAD WITH SMOKED SALMON & FIGS

Ready in approximately 1 hour • Makes 4 servings

Ingredients:
½ cup wild rice or wild rice blend
2 tbsp fresh lemon juice
1 tbsp olive oil
1 tbsp grainy Dijon mustard
2 tsp pure maple syrup
1 tsp paprika
¼ tsp pepper
8 dried Black Mission figs, chopped
½ cup red pepper, diced
½ cup frozen green peas (thawed)
1/3 cup chopped fresh dill
1/3 cup chopped fresh mint
3oz smoked salmon, thinly sliced

Instructions:
1.    Cook rice according to package directions. Cool and set aside.
2.    Whisk together lemon juice, oil, mustard, maple syrup, paprika and pepper.
3.    Toss dressing with cooled rice, figs, peppers, peas, dill, mint and smoked salmon. Serve.