Striking Salads!

Fresh Friday Salad

Calories 95 Fat 2 Protein 7 Carbs 13

Ingredients:

• Cup Spinach
• 1/4 Cup Sliced Bell Peppers
• 10 Blueberries
• 3 Grapes Sliced
• 1 Tbsp Feta
• 3 Cashes
• 1 Tbsp Sliced Almonds

Tropical Jungle Salad

Calories 110 Fat, Protein 4g, Fat 2g, Carbs 18

Ingredients:

• 1/3 Cup Chopped Celery
• 1/4 Cup Blueberries
• 1 Cup Spinach
• 1 Cup Iceberg
• 2 Tbsp Tropical Trail Mix
• 1 Tbsp Feta Cheese

CRUNCHY CINN-APPLE SALAD

85 Calories

INGREDIENTS

• 1 egg white
• 5 Cups Mixed Red Leaf Salad
• 1 tbsp Raspberry Vinaigrette
• 1/2 Medium apple
• 1/2 Serving Sugar Free Apple Cinnamon Granola
• 1/4 Cup Green Pepper

Egg Light Salad

Calories:175 Fat 10g Carbs 8g Protein 15g

Ingredients:

• 4 Baby Tomatoes
• 1 Tbsp Chow Mein Noodles
• 1 Tbsp Blueberry Craisins
• 2 Hard Boiled Eggs
• 2 Cups Romaine Lettuce

Sweet Savory & Fruit Salad

Calories 100

• 3 Cups Iceberg Lettuce W/ Cabbage (23 cal)
• 10 Raisins (14 cal)
• 1 Tbsp Thawed Frozen Peas (11 cal)
• 1 Tbsp Kraft Light Raspberry Vinaigrette (30 cal)
• 1/2 Cup Pineapple Salsa (23 cal) ^ Recipe Above

Summer Salmon Salad

Calories :100 Protein: 9 Carbs: 13

• 3 Cups Iceberg Lettuce W/ Cabbage (23 cal)
• 1 Green Onion Stalk (3 cal)
• 5 Raisins (8 cal)
• 3 Large Chopped Baby Carrots (15 cal)
• 1 Medium Jalapeno Pepper Chopped
• Pink Salmon 0.1 Fillet (37 cal)
• Fat Free Kraft Italian Dressing (10 cal)

BBQ Hamburger Salad

97 Calories, 7g Protein, 2g Fat, 10g Carbohydrates

• 1 Cup Iceberg Lettuce (8 cal)

• Extra Lean Ground Beef (.5 cal)

• 1 Slice Tomato (4 cal)

• 1/2 Tbsp Ketchup (10 cal)

• 1/3 Sara Lee Hamburger Bun (42 cal)

Tropical Salad

• Pineapple Salsa
• Italian Blend Lettuce
• Raisins
• Egg Whites

Mixed Green Salad with Peaches & Blackberries in Champagne Vinaigrette

Ingredients

• 2 Tsp champagne vinegar
• 1 Tsp honey
• 1 Tsp olive oil
• ¹/₂ lb mixed greens
• 1 cup ripe peaches, diced
• 1 cup fresh blackberries
• ¹/₄ cup sliced almonds
• Salt and pepper, to taste

Directions

Dressing
In a small bowl or liquid measuring cup, combine the champagne vinegar and honey. While continuing to blend, slowly drizzle olive oil into the mixture until the dressing is smooth and emulsified. Season dressing with salt and pepper to taste and set aside until ready to use. To make ahead, you can also store in the refrigerator in a covered container for up to 1 week.

Salad
In a large stainless steel bowl, combine the mixed greens, peaches, blackberries and sliced almonds. Drizzle about 1/2 cup of the vinaigrette into the bowl and season with salt and pepper. Toss gently but thoroughly to combine, serve immediately on chilled salad plates.

Per serving: 2 cups 113 Calories

Cherry Tomato and Feta Salad

Halve 3 ounces of cherry tomatoes and mix with 1 ounce crumbled low-fat feta cheese. Dress with 1 teaspoon balsamic vinegar and 1 teaspoon olive oil; season with salt and pepper to taste. Sprinkle with fresh oregano. Makes 1 serving (108 calories).

Mediterranean Chickpea Salad

Chopped fresh veggies add crunch to the creamy texture of chickpeas, which are a good source of protein, folate, fiber, and iron. Makes 6 servings (196 calories each).

Serves 6

• 8 ounces (about 1 1/2 cups) dried chickpeas, soaked, liquid reserved
• 1 1/4 teaspoons coarse salt
• 1 garlic clove, minced
• 1/4 Cup Diced Red Onion
• 16 whole black peppercorns, crushed
• 3 tablespoons sherry vinegar
• 2 tablespoons extra-virgin olive oil
• 3/4 teaspoon dried oregano
• 2 cups (8 ounces) yellow or red cherry tomatoes, halved
• 1/2 English cucumber (8 ounces), peeled and cut into 1/2-inch dice
• 1/2 green bell pepper, ribs and seeds removed, cut into 1/2-inch dice (1 cup)
• 2 carrots (4 ounces), cut into 1/2-inch dice
• 3 scallions, sliced into 1/2-inch pieces
• 3 tablespoons coarsely chopped fresh flat-leaf parsley
• 2 tablespoons shredded fresh basil

Directions

1. Place chickpeas, soaking liquid, and 3/4 teaspoon salt in a large pot. Liquid should cover by 2 inches; adjust as necessary. Bring to a boil. Reduce heat, and simmer gently. Cook, stirring occasionally, until chickpeas are tender, about 40 minutes. Drain, and transfer to a bowl. (Makes 3 cups chickpeas.)
2. Meanwhile, using a chef’s knife, press flat side of blade back and forth across garlic and remaining 1/2 teaspoon salt to make a paste. Transfer to a bowl, and whisk in peppercorns, vinegar, oil, and oregano. Pour dressing over chickpeas. Let stand, stirring once or twice, for 30 minutes. Toss in tomatoes, cucumber, bell pepper, carrots, scallions, parsley, and basil.

Shredded Lettuce (6 CUPS) 30 cal 1/4 cup of unsalted corn, 30 cal, Two cut apple slices 20 cal , 1 tablespoon of FF dressing 20 cal. (100 cal)

Salad : Cut Carrots, Onion, Egg white, Red Pepper, Shredded lettuce, 1 tablespoon of Fat Free French. (around 110 calories)

CITY SALAD

93 Calories

2 Cups Leafy Lettuce

3 Roasted Walnuts

1/2 Fresh Tangerine

4 Large Blackberries

4 Garlic Croutons Broken Apart

1 Tablespoon Fat Free Raspberry Vinaigrette

CORNY COBBY SALAD

110 Calories

• 5 Cups Fresh Red Leaf Lettuce
• 1 serving Pepperidge Farm Garlic Croutons
• 1/4 Cup Organic Baked Beans
• 1 Section medium slice of Corn on the Cob
• 1/2 Apple sliced
• Kraft Fat Free Caesar Italian Dressing

Hearty Garlic Croutons

100 Calories

• 2 slices Sara Lee Whole Grain Bread
• 1 Tablespoon “I can’t believe it’s not butter”
• 1 Tablespoon Garlic Powder
• 2 Tablespoons Spaghetti Sauce

1. Cut Bread into 1inch stripes. (you can either cut out heart shapes or leave them in cubes)
2. Heat Oven to 400
3. Melt “I can’t believe it’s not butter in a bowl.
4. Dip the bread cuts in “I can’t believe it’s not butter”
5. Lay cuts on a pam greased baking sheet
6. Sprinkle garlic powder over cuts
7. back until lightly brown

Light Luxury Salad

Calories 95 Carbs 12 protein 7

Ingredients

• 4 Cups Red Leaf Lettuce
• 10 Raisins
• 3 Dried Apple Slices
• 2 Dried Apricot Halves
• 4 Medium Strawberries
• 5 Snapped Green Beans
• 2 Egg Whites
• 1/4 Red Bell Pepper Chopped
• 2 Cups Cabbage
• 1 tbsp Fat Free Raspberry Vinaigrette

Going Green! Garden Salad!

100 Calories! 5g Protein! 16g Carb

Ingredients

• 1/2 Cup Brocoli

• 1 egg white

• 4 cups Ice burg Salad Mix

• 1/2 Sliced Cucumber

• 2 Celery Sticks Cut

• 10 raisins

• Fat Free Italian Dressing Kraft 1 tbsp

Evil Apple Salad!

Ingredients: 99 Calories

• 1/2 Medium Washington Apple
• 3 Cups Romain Lettuce
• 1 Serving Pepperidge Farm Seasoned Croutons
• 1 tbsp Fat Free Kraft Caesar Italian Salad

Simplest Catch Salad!

110 Calories 15g Protein 14g Carbs 0 Fat

Ingredients:

• 1 Cup Baby Shrimp
• 3 Cups Iceberg Lettuce
• 1/2 Cup Diced Tomatoes
• 1/4 Cup Onions

A Rabbits Dream Salad!

97 Calories

Ingredients:

• 3 Cup Red Leaf Lettuce
• 1/4 Cup Red Onion
• Pepperidge Farm Croutons 1 Serving
• 1/4 Cup Sliced baby Carrots
• 1/4 Cup Reduced Fat Chex Mix

Pine A Pepper Salad!

65 Calories

Ingredients

1 Medium Yellow Bell Pepper

1 Cup Cooked Green Beans (Recipe for Beans under “exciting entrees)

Perfect Pear Salad

Ingredients:

• 1/2 Red Onion
• 3 Cups Romaine Lettuce
• 1/2 Cup Fresh Broccoli
• 3 Red Apple Slices
• 1/2 Diced Medium Pear

Snap Snap Salad

Calories 75

Ingredients

• 2 Cups Romaine
• 1/2 Small Red Onion
• 1 Tbsp Honey Bunches Oats

1 Large Carrot

1/2 Medium Cucumber

1/2 Cup Sliced Red Onion

1/2 Cup Fresh Broccoli

1/2 Red Apple

Panera Bread

-Classic Salad
-Fat Free Asian on Side
-Fruit cup on top!

Ate at Ruby Tuesday’s Yesterday! The most amazing Salad bar! Lots of Fresh Veggies! Order your Dressing on the side and you are set to indulge!!

Classic Salad at Panera Bread with A fruit cup on top with a side of Low fat Asian Dressing YUM!

Speedy Salad

140 Calories 14g Carbs 2g Fat 6g Protein

Ingredients:

• 1 Medium Cucumber
• 1/2 Red Pepper
• 1 Egg White
• 1 tbsp Granola
• 1/2 Cup Broccoli
• 5 baby Carrots
• 1 tbsp of Kraft Light Asian Ginger Dressing

Shipwreck Salad

Calories 121 Fat 2g Carbs 14g Fiber 5g Protein 13g

Ingredients

• 2 Cups Shredded Iceberg Lettuce
• 1/4 Cup Del Monte No Salt Added Corn
• 1 Egg White
• 5 Large Cooked Shrimp
• 1/2 Cup Fresh Broccoli
• 1/4 Cup Cucumber Slices
• 4 Baby Carrots
• 4 Medium Strawberries
• 1 Tbsp Chow Mein Noodles
• 1/4 Cup Onions

Sag Harbor Salad

Calories: 116 Protein 14 Carbs 13

Ingredients

• 2 Cups Spinach
• 1 tbsp Non Fat Shredded Parmesan Cheese
• 1 tbsp No Salt Added Corn
• 3 Large Cooked Shrimp
• 1/8th Medium Lemon
• 1 tbsp walnuts
• 1/2 small tomato
• 1/3 cup diced cucumber

The Situation Salad

Calories: 167 Fat 5 Carbs 7 Protein 19

Ingredients:

• 3 Cups Fresh Spinach
• 1/2 Cup Snapped Peas
• 1/4 Cup Water Chestnuts
• 1/4 Cup Red Bell Peppers
• 2 Tbsp Chow Mein Noodles
• 1 Tbsp Colby Jack Cheese
• 2oz Steak Sliced

Pauly D’s Pizza Salad

Calories 125 Fat 2g Carbs 16g Protein 9g

Ingredients:

• 1/4 Cup Non Fat Mozzarella Cheese
• 2 Cups Iceberg Lettuce
• 1/2 Cup Fresh Broccoli
• 1/2 Slice Sara lee bun (Toast and add sauce)
• Low Calorie Pizza Sauce (Add to toasted Sara Lee Slice)
• 1/4 cup cottage cheese

Tropical Amazon Salad

163 Calories, 19g Carbs, 7g Protein, 0g Fat

Ingredients

• 1/4 Cup Non Fat Cottage Cheese
• 1 Cup Diced Cantaloupe
• 1 Medium Pink Lady Apple Slices

Cheerio Crouton Salad

72 Calories, 14g Carbs, 4.5g Protein, 1g Fat

Ingredients

• 3 Cups Fresh Spinach
• 1/2 Cup Broccoli
• 1/4 Cup Apple Cinnamon Cheerios
• 1/4 Cup Chopped Onion

Three Tear Salad

105 Calories 13g Carbs 3g Protein 0 Fat

Ingredients

• 2 Cups Spinach
• 1/2 Medium Apple
• 1/2 Cup Grapes
• 1/2 Cup Snap Peas
• 1 Tbsp Red Onion
• 1/2 Small White Onion
• 1/4 Cup Green Onion Chopped

Sand Bar Salad

Calories 180 Fat 2g Carbs 14g Protein 10g

Ingredients

• 1 Small Tomato
• 2 Cups Romaine Lettuce
• 1/2 Cup Cucumber Slices
• 1/4 Cup Red Onion
• 1 Tbsp Del Monte Corn (No Salt Added)
• 1/2 Cup Imitation Crab Meat 
• 1/4 Cup Broccoli
• 1/2 Cup Snap Peas
• 1 Tbsp Lo Mein Noodles
• 1/4 Cup Bell Peppers
• 1 Tbsp Fat Free Lemon Poppy Seed Dressing

Carrot Crunch Salad

110 Calories 13g Carbs 1g Fat 6g Protein

Ingredients:

• 2 Cups Fresh Spinach
• 1 Serving Carrot Chips
• 1 Multi Grain Wasa Cracker Cut Into Pieces
• 1/4 Cup Sliced Cucumber
• 1 Tbsp Poppy Seed Fat Free Dressing

Poppin Poppy Salad

160 Calories 5g Protein 17g Carbs 1g Fat

Ingredients:

• 2 Cups Fresh Spinach
• 1 Serving Carrot Chips
• 2 Tbsp Unsalted Corn
• 1Tbsp Raisins
• 1/4 Cup Sliced Cucumber
• 1 Tbsp Italian Cheese
• 1 tbsp Seasoned Croutons
• 1/4 Cup Sliced Green Apple
• 1 Tbsp Poppy Seed Fat Free Dressing
• 1/2 Tbsp Lemon Juice Freshly Squeezed

Sacramento Salad

130 Calories 5g Protein 16g Carbs 1g Fat

Ingredients:

• 1/2 Sliced Dark Grapes
• 1/4 Cup Broccoli
• 1/3 Cup Cucumber diced
• 3 onion slices
• 2 cut snapped peas
• 2 cups iceberg lettuce
• scallion green onion
• 1 tbsp unsalted corn
• 1 tbsp non fat cottage cheese
• 2 tbsp dried fruit

Blueberry Lemon Oat Salad

188 Calories 5g Protein 22g Carbs 3g Fat

Ingredients:

• 1/4 Cup dried blueberry
• 1 Wasa Multi- Grain Oat Cracker
• 1 Tbsp Fat Free Lemon Poppy Seed Dressing
• 2 Cups Romain Lettuce
• 1/4 Cup Low Mein Noodles
• 1 Tbsp Shredded Parmesan Cheese

 

Sesame Street Salad

Calories 125 Protein 4 Carbs 21 Fat 1g

 Ingredients:

• 2 Cups Shredded Romaine Lettuce
• 1 Wasa Multi Grain Cracker
• 1/4 Cup Manderines No Sugar Added
• 1/4 Cup Pink Lady Apple Slices
• 1 Tsp Sesame Seeds
• 1/2 Cup Red and Green Seedless Grapes Sliced
• 2 Tbsp Dried Tropical Fruit
• 1 Tbsp Fat Free Lemon Poppy Dressing

Seattle Sprizter Salad

Calories 130 Carbs 15 Protein 3 Fat 2

Ingredients: 

• 2 Cups Chopped Romaine or Iceberg
• 1/3 Cup Fat Free Rice Crackers
• 1 Tbsp Greek Feta Cheese
• 1 Tbsp Tropical Fruit Mix
• Balsamic Breeze Spritzer Dressing

Hot Skillet Salad

Nutrition (per serving): 233 calories, 15 calories from fat, 1.8g total fat, 0mg cholesterol, 192.9mg sodium, 1524mg potassium, 44.9g carbohydrates, 13g fiber, 4.9g sugar, 15.1g protein.

2 baby bok choy
1/4 cup red onion, chopped
3 ounces baby carrots, slivered (about 6)
2 cloves garlic, minced
1/4 teaspoon red pepper flakes
1 cup red cabbage, sliced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
4 cups sliced kale
1 cup cooked great northern beans
salt and freshly ground black pepper, to taste
1 tablespoon fat-free or low-fat balsamic dressing (or balsamic vinegar)

Wash the bok choy well. Slice the white stems into 1/4-inch slices and set aside. Slice the green leafy tops thinly and keep separate from the stems.

Preheat a non-stick wok or deep skillet. Add the red onion and cook until it begins to soften. Add the carrots, garlic, and red pepper flakes and cook for another minute. Add the bok choy stems, cabbage, basil, oregano, and 1/4 cup water. Cover tightly and steam for about 3 minutes, stirring several times. Stir in the bok choy leaves, kale, and beans and add another splash of water if it’s too dry. Cover and steam until the kale is tender and bright green, about 3 minutes. Season with salt and pepper and stir in salad dressing or vinegar just before serving.

http://blog.fatfreevegan.com/

Crunchieeee Croutons!

Calories 150 Protein 6 Carbs 25 Fat 1g

 Ingredients:

• 1 Serving of Whole Wheat Toufayan Pitettes  
• 1 Tbsp Garlic Powder
• Olive Oil Cooking Spray
• 1 Tbsp Fat Free Italian Dressing

Directions

1. Preheat Oven to 350
2. Cut up the Pitettes into miniature squares
3. Place squares into mixing bowl with garlic powder and Italian dressing and blend well
4. On a cooking sheet spray the pan with olive oil cooking spray
5. evenly distribute the squares onto the cooking sheet
6. Cook until they are hardened and lightly browned. 

Taste The Rainbow Salad!

178 Calories 23g Carbs 4.4g Protein 1g Fat
Ingredients:

• 2 cups Spinach 
• 2 Cups Iceberg Lettuce
• 1/4 Cup Mandarin Oranges
• 1 Serving Baby Carrots
• 2 Tbsp Fat Free Feta Cheese
• 1 Tbsp Red Peppers
• 1 Cup Chopped Celery
• 1 Tsp Black Pepper
• 1 Tbsp Purple Cabbage
• 1/4 Cup Blueberries
• 2 Tbsp Fat Free Poppy Seed Dressing
• 1 Tbsp Light Mandarin Canned Syrup

Waikiki Skillet Salad

Calories 189g Carbs 17g Protein 4g Fat 1g

Ingredients: 

• 1/2 Cup Yellow Bell Peppers
• 1/2 Cup Red Bell Peppers
• 1/4 Cup Diced Tomatoes
• 1/2 Cup Frozen Broccoli
• 1/4 Cup Frozen Peas
• 1/3 Cup Crushed Pineapples
• 1/2 Cup Onions
• 1/4 Cup Craisins
• 1/2 Tbsp Garlic Powder
• 1 Tbsp Light Balsamic Vinaigrette

Directions

• Heat Pan on Medium/High
• Spray Pan with Cooking Spray
• Cook Vegetables and Pineapples until Onions are lightly browned
• Turn Pan on Low 
• Add Vinaigrette and Garlic Powder
• Add in Craisins and Spinach Last

September Salad

Calories 94, Fat,1g  Protein 8g, Carbs 14

Ingredients:

• 1/3 Cup Fiber One Cereal
• 1/4 Cup Fat Free Feta Cheese
• 2 Cup European Blend Salad
• 2 Large Strawberries Sliced
• 1 Tbsp Dried Blueberries
• 1/2 Cucumber Slice
• 1 Tbsp Light Balsamic Vinaigrette

Sweet Talk Salad

Calories: 215 Protein 18g Carbs 16g Fat 4g

Ingredients

• 1/2 Cup Fat Free Cottage Cheese
• 1 Cup Mixed Fruit (Pineapple, Apple, Grapes, Cantaloupe, Honeydew , Watermelon)
• 2 Tbsp Unsalted Nuts
• 1/4 Cup Green Bell Peppers
• 2 Cups Fresh Spinach

Amagansett Salad

Calories 145 Carbs 17g Fat 1g Protein 5g

Ingredients

• 1 Cup Romaine
• 1 Cup Fresh Spinach
• 1/2 Cup Diced Cucumber
• 3 Chopped Mini Bell Peppers
• 2 Tbsp Fat Free Croutons
• 1/3 Cup Sliced Onion
• 1/3 Cup Diced Watermelon
• 1/4 Cup Raisins
• 1/3 Cup Broccoli
• 1 Serving Fat Free Feta Cheese

Razzle Dazzle Salad

Calories 125 Carbs 13g Fat 0g Protein 4g

Ingredients

• 3 Cup Fresh Spinach
• 5 Mini Bell Peppers Cut
• 1 Bag Steamer Peas
• 1/2 Cup Dried Strawberries
• 1/2 Cup Sliced Cucumbers

Pepperoni Pizza Salad
Calories 180 Carbs 13g Fat 1g Protein 10g

Ingredients

• 1 Cup Romaine
• 1 Cup Fresh Spinach
• 1/2 Cup Fat Free Feta
• 1 Serving Hormel Turkey Pepperoni
• 1 Tsp Basil
• 5 cherry tomatoes
• 1 Serving Garlic Croutons
• Light Tomato Basil Vinaigrette salad dressing.