Best Salads for Weight Loss

Asian Tofu Salad

Description:

The best thing about tofu - besides its nutritional value - is the way it carries other flavors, such as the tanginess of this sesame dressing. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea.

Ingredients:

• 3 tablespoons canola oil
• 2 tablespoons rice vinegar
• 1 tablespoon honey
• 2 teaspoons reduced-sodium soy sauce
• 1 teaspoon toasted sesame oil
• 1 teaspoon minced fresh ginger
• 1/2 teaspoon salt
• 1 14-ounce package extra-firm, water-packed tofu, rinsed, patted dry and cut into 1-inch cubes
• 8 cups mixed salad greens
• 2 medium carrots, peeled, halved lengthwise and sliced
• 1 large cucumber, chopped  

Preparation:

1 Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl.

2 Place tofu and 2 tablespoons of the dressing in a large nonstick skillet. Cook over medium-high  heat, turning every 2 to 3 minutes, until golden brown, 12 to 15 minutes total. Remove from the heat,  add 1 tablespoon of the dressing to the pan and stir to coat.

3 Toss greens, carrots and cucumber with the remaining dressing. Serve immediately, topped with the warm tofu. 

 

 

Tuscan-Style Tuna Salad

 

Description:

 

This streamlined version of a northern Italian idea is perfect for a summer evening: no-fuss, no-cook and big taste. You can even make it ahead and store it, covered, in the refrigerator for several days. If you do, use it as a wrap filling for the next day's lunch

Ingredients:

• 2 6-ounce cans chunk light tuna, drained
• 1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
• 10 cherry tomatoes, quartered
• 4 scallions, trimmed and sliced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1/4 teaspoon salt
• Freshly ground pepper, to taste 

 

Preparation:

1 Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

 

 

Romaine Salad with Orange, Feta & Beans

Description:

Adding canned beans is a quick, convenient way to make a salad into a meal - they boost the protein to make the salad more satisfying. We call for kidney beans, but other canned beans like cannellinis or black beans would also work nicely.

Ingredients:

• 6 cups romaine lettuce, chopped
• 1 cup radishes, sliced
• 1 cup canned kidney beans, rinsed (see Tip)
• 1 orange, segmented
• 1 scallion, sliced
• 1/4 cup crumbled reduced-fat feta cheese
• 1/4 cup Orange-Oregano Dressing, (recipe follows) 

 

Preparation:

1 Combine lettuce, radishes, beans, orange, scallion, feta and dressing in a large bowl. Toss to coat.

 

Spring Chicken & Blue Cheese Salad

 

Description:

This main-dish chicken salad has bright flavors of tarragon in a creamy blue cheese dressing with just a touch of sweetness from honey. 

Ingredients:

Chicken

• 1 cup nonfat Greek yogurt, (see Tips)
• 1 clove garlic, minced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons finely chopped fresh tarragon, or 1 tablespoon dried
• 1 pound boneless, skinless chicken breast, trimmed
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepperCreamy Blue Cheese-Tarragon Dressing

• 2 ounces blue cheese
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons red-wine vinegar
• 1 tablespoon finely chopped fresh tarragon, or 1 teaspoon dried
• 1 tablespoon honey
• 1-2 tablespoons nonfat Greek yogurt
• 1/8 teaspoon salt
• Freshly ground pepper, to tasteSalad

• 1 head butterhead lettuce, torn into bite-size pieces
• 1/2 head radicchio, cored and very thinly sliced
• 1 cup baby arugula, or mixed baby greens
• 1/2 cup walnuts, toasted (see Tips) and chopped  

Preparation:

 

1 Preheat oven to 350°F.

2 To prepare chicken: Combine yogurt, garlic, oil and tarragon in a large bowl. Season chicken with salt and pepper and add to the bowl; turn to coat. Place the chicken in a baking dish and cover completely with the yogurt mixture.

3 Bake until the chicken is cooked through and an instant-read thermometer inserted into the thickest part registers 165°F, 35 to 45 minutes. Transfer to a clean cutting board. Thinly slice the chicken when cool enough to handle.

4 To prepare dressing: Mash blue cheese, oil, vinegar, tarragon and honey together in a medium bowl with a fork until well combined. For a creamier dressing, add yogurt 1 tablespoon at a time, if desired. Season with salt and pepper.

5 To assemble salad: Gently toss lettuce, radicchio and arugula (or mixed greens) in a large bowl. Divide the greens among 4 plates, top with equal portions of the chicken, spoon 2 tablespoons of the dressing over each salad and sprinkle with walnuts.