 On hot summer days, there is nothing we like more for dinner than a salad. Main dish salads are great since many of them involve grilling (keeping you out of a hot kitchen) and main dish salads with meat can stretch a small amount of meat much further than a meal that is centered on meat. Following are some of our favorite main dish salads. Enjoy! |
 
Beef And Pasta Salad With Creamy Blue Cheese DressingNonstick cooking spray 1 1/2 cups broccoli, florets, cooked crisp-tender and cooled 12 ounces sirloin 1 tomato, cut into wedges 1 red or green bell pepper, sliced 1 carrot, sliced 1 small red onion, thinly sliced 8 ounces pasta, radiatore, cooked and cooled to room Blue Cheese Dressing: 1/2 cup low-fat mayonnaise 1/2 teaspoon dried dill weed 2 tablespoons blue cheese, or gorgonzola crumbled 1 clove garlic, minced 1 tablespoon white wine vinegar 1 teaspoon lemon juice Spray small skillet with cooking spray. Heat over medium heat until hot. Add beef and cook 5 to 7 minutes on each side or until desired doneness. Cut beef into 1/4-inch slices. Toss beef, pasta and vegetables in large bowl; drizzle with Creamy Blue Cheese Dressing and toss. Season to taste with salt and black pepper, if desired.
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Blackened Chicken Salad3 cups chopped tomato 3/4 cup red or yellow bell pepper, diced 1/4 cup red onion, finely chopped 1 tablespoon sugar 3 tablespoons cider vinegar 1/4 teaspoon salt 1/8 teaspoon pepper 1/4 cup lemon juice 1/4 cup Dijon mustard 3 tablespoons water 1 tablespoon honey 1 pound boneless skinless chicken breast 3 tablespoons cajun seasoning 1 pound sugar snap pea 8 cups romaine lettuce Combine first 7 ingredients. Cover and chill. Combine, lemon juice, mustard, water and honey in bowl. Cover and chill. Rub chicken with spicy seasoning Coat large heavy skillet with cooking spray. Heat over medium-high high until hot. Add chicken and cook 7 minutes on each side until done. Cut across grain into thin slices. Steam snap peas until al dente. Remove and cool under cold water. Place dressing ingredients in a large bowl Toss with snap peas and lettuce. Divide between plates Top with cooked chicken and tomato salad mixture.
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Chicken & Orzo Salad w/Citrus VinaigretteNonstick cooking spray 1 pound boneless skinless chicken breast 2 1/2 cups zucchini, sliced and quartered 2 cups red bell peppers, sliced 1 4 oz. can mandarin orange sections 8 ounces orzo, cooked and cooled to room temperature 1/2 cup dark raisins Citrus Vinaigrette 1/4 cup balsamic vinegar 3 tablespoons orange juice 2 1/2 tablespoons lime juice 2 tablespoons honey mustard 2 tablespoons olive oil 1 green onion, thinly sliced 3 cloves garlic, minced 1/2 teaspoon dried basil leaves 1/2 teaspoon dried oregano leaves 1/4 teaspoon salt Spray large skillet with cooking spray; heat over medium heat until hot. Add chicken and cook 10 to 15 minutes or until well browned and longer pink in center. Cut chicken into strips or cubes. Combine chicken, zucchini, bell pepper, mandarin oranges and orzo in a large bowl; drizzle with vinaigrette and toss. Cover and refrigerate at least 2 hours or overnight. Stir in raisins just before serving. Season taste with salt and black pepper, if desired. Garnish as desired. For Citrus Vinaigrette Combine all ingredients in jar with tight-fitting lid.
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Chicken Chutney Salad3 cups cooked chicken, diced 1 cup canned pineapple chunks, reserve juice 3/4 cup celery, sliced 1/2 cup low-fat mayonnaise 1/4 cup non-fat sour cream 3 tablespoons chutney 1 teaspoon curry powder 2 tablespoons slivered almonds, toasted 3 tablespoons pineapple juice Mix mayonnaise, sour cream, chutney, curry powder and pineapple juice for dressing. Mix with chicken, pineapple, almonds and celery. Chill. Serve on lettuce-lined plates.
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Curried Chicken & Pasta Salad3/4 pound large pasta shells 2 tablespoons slivered almonds 1 tablespoon curry powder 1/2 cup low-fat mayonnaise 1/2 cup low-fat plain yogurt, or reduced fat sour cream 1/3 cup mango chutney 1 teaspoon turmeric 1/4 teaspoon ground cinnamon pinch ground red pepper 2 cups cooked chicken, cut into 1" pieces 1/2 cup raisins 1/2 cup scallion , chopped 1/4 cup celery, diced salt and freshly ground black pepper, to taste Cook pasta in large pot of lightly salted water until al dente, about 10 minutes. Drain and rinse. In small dry skillet, toast almonds over low heat until golden. Transfer to a plate to cool. Return skillet to stove and add curry powder. Toast, stirring constantly over low heat until fragrant (about 30 seconds). Transfer to small bowl, stir in mayonnaise, yogurt, chutney, turmeric, cinnamon and ground red pepper. In large bowl, combine chicken, raisins, scallions, celery and pasta. Add dressing and toss to coat. Taste and adjust seasonings with sale, black pepper and ground red pepper. Garnish with toasted almonds
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Fajita Chicken Salad2 (8 inch) flour tortillas 1 tablespoon oil 1 tablespoon red wine vinegar 1 teaspoon chopped cilantro 1 teaspoon fresh lime juice 1/2 teaspoon sugar 1/8 teaspoon garlic powder 8 ounces boneless skinless chicken breast 1 red onion, cut into thin wedges or slices 1 red bell pepper, (or green) cut in strips 1/2 teaspoon chili powder 1/2 teaspoon coarsely ground black pepper 1/4 teaspoon cumin 6 cups shredded lettuce Heat oven to 375 degrees. Cut tortillas in to 1/4" wide strips and cut strips into 2" pieces. Place in a single layer on ungreased cookie sheet and bake for 6 to 8 minutes until lightly brown and crisp. Mix together oil, vinegar, cilantro, lime juice, sugar and garlic powder. In a medium bowl combine lettuce and dressing, toss gently to coat. Heat large non-stick skillet with a small amount of oil of non-stick spray until hot. Add chicken, onion, red bell peppers and sprinkle with chili powder, pepper and cumin. Cook 5 to 7 minutes or until chicken is no longer pink and vegetables are tender crisp. Place 1/4 of salad mixture on serving plates and top with equal amounts of chicken mixture. Top with tortilla strips
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Grilled Chicken Caesar Salad1 tablespoon chili powder 2 tablespoons Worcestershire sauce 1 teaspoon ground cumin 1/4 teaspoon pepper 1 garlic clove, crushed 1 pound skinned boned chicken breasts, cut in strips Vegetable cooking spray 1/2 cup low-fat buttermilk 3 tablespoons grated romano cheese 1 tablespoon lemon juice 1 teaspoon anchovy paste 1/2 teaspoon dry mustard 1/4 teaspoon pepper 1 garlic clove, minced 12 cups romaine lettuce, sliced 2 cups cherry tomatoes, halved 3/4 cup plain croutons Combine first 6 ingredients in a medium bowl; stir well, and set aside. Prepare grill or broiler. Place chicken strips on grill rack or broiler pan coated with cooking spray, and cook 5 minutes on each side or until chicken is done. Combine buttermilk and next 6 ingredients (buttermilk through garlic) in a large bowl; stir well. Add romaine, tomatoes, and croutons; toss gently to coat. Spoon salad mixture onto each of 4 plates, and top with chicken strips.
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Grilled Sirloin Salad1 tablespoon soy sauce 1 tablespoon balsamic vinegar 1 teaspoon sesame oil 1 teaspoon brown sugar 1/2 teaspoon minced ginger 1 clove garlic, minced 1/2 teaspoon black peppercorns, crushed 1/2 teaspoon szechuan peppercorns, crushed 1/2 pound sirloin tip steak 8 scallion 1 red bell pepper 6 cups escarole, torn (or baby greens) Prepare grill. In a blender or food processor, combine soy, vinegar, oil, sugar, ginger and garlic. Blend until smooth and set aside. In small bowl, combine peppercorns. Press the mixture into both sides of meat. Spray bell pepper halves and scallions with olive oil spray. Place meat, scallions and red pepper halves on grill and cook for 4 minutes. Turn and cook for 4 minutes more until peppers are tender crisp, onions are cooked and meat is done to your liking. Let meat stand for 5 minutes before cutting it against the grain into ver thin slices. Cut scallions into 1" pieces and slice peppers into long strips. Toss escarole or baby greens with dressing. Place on serving plates and top with steak strips and vegetables.
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Lentil Salad with Smoked Turkey1/4 pound lentils 2 cloves garlic 2 bay leaves 6 ounces smoked turkey, or smoked chicken, diced 1 tomato, peeled, seeded, and diced 1/4 cup scallions, finely chopped 1/4 cup cilantro, finely chopped or flat leaf parsley Dressing 1 clove garlic, minced (1 teaspoon) 3 tablespoons nonfat yogurt 2 tablespoons red wine vinegar 1/2 tablespoon olive oil 1 tablespoon Dijon mustard 1 tablespoon fresh lemon juice 1 tablespoon pickled jalapeno, chopped 1 tablespoon pickled jalapeno juice 1 teaspoon cumin seeds, (or 1/2 teaspoon ground) salt and freshly ground black pepper Pick through the lentils. Was thoroughly and drain. Place in a large pot with 6 cups cold water, the garlic and bay leaves. Bring to a boil, reduce heat and simmer for 20 minutes, or until lentils are soft but not mushy. Drain in a colander, refresh under cold water and drain well. Remove garlic and bay leaves. Combine the ingredients for the dressing in a large salad bowl and whisk until smooth. Mix in the lentils, turkey, tomato, scallions, and cilantro. Correct the seasoning, adding salt and vinegar to taste. Spoon the salad into a bowl and decorate with cilantro sprigs.
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Mexicali Chicken Salad1/4 cup chopped fresh cilantro 4 ounces wagon wheel pasta 3 tablespoons sliced ripe olives 1 14 oz. can tomato, undrained and chopped 1 4 oz. can chopped green chilies, drained 2 cups cooked chicken breast, chopped 1 cup chicken broth 1/3 cup chopped green onion 1/4 cup chopped green bell pepper 1 tablespoon fresh lemon juice 3/4 teaspoon pepper 1 teaspoon minced garlic Combine first 8 ingredients in a large skillet. Cook, uncovered, over medium-high heat 20 minutes. Cook pasta according to package directions, omitting salt and fat; drain. Add pasta, chicken, cilantro, and olives to tomato mixture. Cover, reduce heat, and simmer 20 minutes.
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Minestrone Salad1/4 pound green beans, topped & stringed 1 large carrot, julienned 1 large zucchini, peeled, julienned 3 scallions, minced 1 cup small white beans, cooked 3 tomatoes, juiced & chopped 1/4 cup fresh basil, or 1 T dried 2 sprigs parsley, chopped 2 tablespoons red wine vinegar 1 tablespoon lemon juice 1 tablespoon olive oil freshly ground black pepper to taste croutons Steam the green beans, carrot and zucchini for about 5 minutes until tender crisp. Pat dry. In a large serving bowl toss together the beans, carrot zucchini, scallions, white beans, tomatoes, basil and parsley. In a small bowl whisk together the vinegar, lemon juice, oil and pepper. Pour it over the vegetables and toss well to combine. Top with croutons and serve.
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Olympian Orzo Salad1 cup orzo 1 tablespoon extra virgin olive oil 2 cloves garlic, crushed 1/4 teaspoon salt 3 tablespoons fresh lemon juice 1/4 teaspoon freshly ground black pepper 1 14 oz. can artichoke hearts, drained 1 14 oz. can garbanzo beans, drained and rinsed 3/4 cup feta cheese, crumbled 1/4 cup fresh dill weed, chopped 3 tablespoons mint leaves, chopped 2 cups vine ripe tomatoes Cook pasta until al dente. Drain in colander and rinse under cold water. Transfer to large bowl and toss with oil. Mash garlic and salt into a paste. Transfer to small bowl and whisk in lemon juice and pepper. Set dressing aside. Gently squeeze excess moisture from artichoke hearts and cut lengthwise into eighths. Add to orzo along with garbanzo beans, feta, dill, mint and reserved dressing. Toss gently to combine. Add tomatoes and toss again
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Oriental Chicken Salad1/2 cup seasoned rice vinegar 2 tablespoons canola oil 1 large piece ginger, cut into 1/2 inch pieces 1 tablespoon soy sauce 1 large garlic clove 1 1/2 teaspoons sesame oil 1/4 teaspoon dried crushed red pepper 1 pound boneless skinless chicken breast, poached 1 cup dry white wine 1 cup water 4 slices ginger 1 large garlic clove, smashed 1/2 head Napa cabbage, thinly sliced 8 ounces jicama, cut into matchstick 2 cups romaine lettuce, sliced 1 large red bell pepper, cut into matchstick strips 6 green onions, thinly sliced 1/3 cup fresh cilantro Combine dressing ingredients (first 7) in a blender. Poach chicken in wine, water, ginger and garlic. Combine cabbage, jicama, romaine, green onions and red bell pepper in a bowl. Toss with dressing to coat. Arrange on plates and place sliced chicken on top. Garnish with cilantro.
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Pacific Rim Grilled Pork Salad1/4 cup dry sherry 1/4 cup soy sauce 4 tablespoons grated ginger root 3 cloves garlic, minced 1 1/2 pounds boneless pork loin, cut in 1/2" thick slices 1/4 cup hoisin sauce 2 tablespoons brown sugar 2 tablespoons rice vinegar 1 tablespoon canola oil 1 teaspoon sesame oil 8 cups fresh spinach 4 cups Boston lettuces 6 red onions, slices 1 tablespoon sesame seeds, toasted 3 cups plums, sliced Combine sherry, soy, ginger, garlic and 1/3 cup water for marinade. Reserve 2 tablespoons for dressing. Place meat in plastic bag, add marinade, close bag, turn to coat and chill 1 hour. Drain meat and discard marinade. Grill meat uncovered 10 to 12 minutes or till just pink. Stir together reserved marinade, hoisin sauce, brown sugar, rice wine and oil in saucepan. Heat to boiling. Stir in sesame oil. Remove from heat. Thinly slice meat into bite-size strips. Combine meat, spinach, lettuce, onion slices and sesame seed in a large salad bowl. Pour hot dressing over spinach mixture and toss gently to coat. Serve on salad plates with plum slices for garnish
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Southwestern Chicken Salad1 pound boneless skinless chicken breast, poached 4 tablespoons fresh lime juice 1 cup tomato, peeled, seeded and diced 1/2 cup red onion, finely chopped 1/2 cup cilantro, finely chopped 1 teaspoon lime zest, grated 1 teaspoon olive oil 1/4 teaspoon ground cumin 1/4 teaspoon chili powder 1 cup red cabbage, finely shredded 1 cup green cabbage, finely shredded Poach chicken breasts and refrigerate. Toss 2 tablespoons lime juice in a large non-reactive bowl with the tomato, red onion, and cilantro. In a small nonreactive container, whisk together the remaining lime juice, lime zest, olive oil, cumin, and chili powder. Add to the tomato mixture and toss gently. Shred chicken and fold in into the tomato mixture and refrigerate for at least 1 hour to allow the flavors to blend. When ready to serve, arrange alternating portions of shredded red and green cabbage on each chilled salad plate. spoon the salad into the center
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Stir Fried Beef on Mixed Greens w/Lime-Chile DressingLime Chili Dressing 2 tablespoons rice wine vinegar 2 tablespoons lime juice 1/4 cup sugar 1 tablespoon Chinese chili paste 1/2 tablespoon cilantro 1 serrano chile, minced 1 shallot, minced 1 large garlic clove, minced 1 stalk lemongrass, minced Hoisin Marinated Beef 1/2 cup hoisin sauce 1 tablespoon soy sauce 1/2 tablespoon gingerroot 1 large garlic clove 1 tablespoon red wine vinegar 1 teaspoon sugar 10 ounces sirloin 1/2 tablespoon sesame oil Salad Ingredients 1 package bean threads, soaked 10 min. 1 small onion, sliced 1/2 small hot red pepper, sliced radicchio & red leaf lettuce shredded 1 small cucumber, sliced 1/2 green bell pepper, sliced (or use red bell pepper) Mix dressing ingredients. For beef mix first 6 ingredients. Thinly slice beef and marinate for at least 1 hour. Saute beef and marinade and stir-fry until brown. Cook bean thread noodles. Drain and cool under water. To serve, toss noodles with onion, red pepper, radicchio, red leaf, cucumber, green pepper. Top each salad with sauteed beef. Drizzle with dressing.
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Thai Steak Salad8 ounces sirloin tip steaks, 1" thick 2 teaspoons soy sauce 1 red onion, peeled and sliced 1 cucumber, peeled and sliced 1 red bell pepper, thinly sliced 2 tablespoons lime juice 2 tablespoons fish sauce 1 clove garlic minced 1/2 teaspoon hot pepper sauce sugar to taste Romaine lettuce leaves or baby greens Preheat broiler or grill. Sprinkle the sirloin with soy sauce and rub it into the surface. Broil or grill until done to your liking, about 5 minutes on each side for rare. Let the steak relax for 10 minutes, then slice thinly against the grain. Toss with the onion and cucumber and red bell pepper. In a small bowl combine the lime juice, fish sauce, garlic and hot pepper sauce. Taste dressing and add sugar to taste. Pour over the salad an toss well to combine. Arrange the salad on lettuce and serve warm.
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Vietnamese Chicken Salad2 pounds boneless skinless chicken breast 3 tablespoons fresh lime juice 3 tablespoons fish sauce 2 tablespoons rice vinegar 1 tablespoon sugar 2 serrano chiles, finely chopped 3 to 2 cloves garlic, finely chopped 1 red onion, thinly sliced 1 cup bean sprouts 2 cups Napa cabbage, shredded 2/3 cup cilantro, or basil or mint shredded freshly ground black pepper Poach chicken in lightly salted, simmering water until juices run clear (about 30 minutes). Remove from the liquid and cool. Shred meat. In small bowl stir together lime juice, fish sauce, rice vinegar, sugar, chili peppers and garlic. Stir in onions, cover and let steep at room temperature 30 minutes. Blanch bean sprouts in boiling water. Drain and refresh with cold water. In large bowl combine chicken, bean sprouts, cabbage and cilantro. Add sauce and toss to mix well. Grind black pepper over top and garnish with cilantro
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Warm Chicken Fajita Salad1 pound boneless skinless chicken breast 2 tomatoes, cut in wedges 2 green onions, sliced 1/2 head romaine lettuce, shredded 1 red bell pepper, seeded, julienned 2 tablespoons lime juice, fresh 2 teaspoons safflower oil, divided 2 cloves garlic 1/8 teaspoon salt 1/4 teaspoon black pepper 2 teaspoons cilantro, minced 2 jalapeno peppers, cut into thin strips Garnish 1/2 lime, cut in wedges 3/4 cup salsa Combine the garlic, salt, black pepper, cilantro, lime juice and 1 teaspoon oil. Cut chicken into thin strips and put in non-metal dish. Add the mixture over the chicken and keep covered in refrigerator for about 2 1/2 hours. In large skillet, heat 1 teaspoon oil over medium-high heat. Add red pepper, green onions and jalapeno and stir fry for about 2 minutes. Remove from skillet. Put skillet back over medium-high heat and add chicken and saute for about three minutes. Then add the vegetables back in and cook for about 1 minute. Place shredded lettuce on serving plate and place chicken mixture over top. Place tomato and lime wedges around plate. Add garnishes and serve.
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