Low-Calorie Diet » Sides & Salads

Lettuce & Orange Salad with Black Olive Dressing

Tory McBroom — Tue, 06 Oct 2009 16:54:36 +0000

Makes 8 servings, 1 3/4 cups each

Ingredients

Black olive vinaigrette
1 tbsp red-wine vinegar
1 tbsp lemon juice
1 tsp Dijon mustard
2 cloves garlic, minced
1/8 tsp salt, or to taste
Freshly ground pepper to taste
1/4 cup extra-virgin olive oil
1/2 cup Kalamata olives, pitted and coarsely chopped
1 tbsp chopped fresh parsley
Salad
3 medium navel or Valencia oranges
10 cups mixed lettuces (3 small heads), such as chicory, radicchio and leaf lettuce, torn into bite-size pieces
2 heads Belgian endive, sliced
2 bulbs fennel, trimmed and sliced

Prep
1. To prepare vinaigrette: Whisk vinegar, lemon juice, mustard, garlic, salt and pepper in a small bowl. Slowly whisk in oil. Stir in olives and parsley.
2. To prepare salad: Using a sharp knife, remove peel and white pith from oranges. Quarter the oranges; slice pieces crosswise.
3. Just before serving, combine lettuces, endive, fennel and the orange slices in a large bowl. Drizzle the vinaigrette over the salad and toss to coat well.

Nutrition Information
Per serving: 167 calories; 10 g fat (1 g sat, 7 g mono); 18 g carbohydrate; 4 g protein; 7 g fiber

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Broccoli & Onions With Nuts

Tory McBroom — Thu, 01 Oct 2009 15:40:46 +0000

Makes 4 servings, 3/4 cup each

Ingredients
3 tbsp pine nuts or chopped slivered almonds
2 tsp extra-virgin olive oil
1 cup chopped onion (about 1 medium)
1/4 tsp salt, or to taste
4 cups broccoli florets
2 tsp balsamic vinegar
Freshly ground pepper to taste

Prep
1. Toast pine nuts (or almonds) in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.
2. Add oil to the pan and heat over medium heat. Add onion and salt; cook, stirring occasionally, adjusting heat as necessary, until soft and golden brown, 15 to 20 minutes.
3. Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Transfer to a large bowl. Add the nuts, onion, vinegar and pepper; toss to coat. Serve immediately.

Nutrition Information
Per serving: Per serving: 102 calories; 7 g fat (1 g sat, 3 g mono); 9 g carbohydrate; 3 g protein; 3 g fiber

Garlic Greens & Pepper

Tory McBroom — Mon, 31 Aug 2009 00:03:26 +0000

Healthy and delicious side dish. Very low in calories!

Makes 1 pound of greens cooks to 1 to 2 cups

Ingredients

1 lb. Greens

1 tbsp Olive oil

Garlic, thinly sliced

Crushed red pepper, a pinch

lemon juice

Salt, to taste

Pepper, to taste

Prep

To make a simple side dish of greens, cook a pound of greens (beet greens, collards, kale, mustard greens, spinach, Swiss chard) in water just until wilted, 5 to 10 minutes. Drain out all moisture! Heat some olive oil and thinly sliced garlic in a skillet over low heat until the garlic begins to sizzle. Add a pinch of crushed red pepper and cook, stirring, until the garlic is tender and light golden, 1 to 2 minutes. Add greens and toss with the hot oil until heated through, 1 to 2 minutes. Splash on lemon juice, salt and pepper to taste.

Nutrition Information

Per serving: 48 calories; 3 g fat (0 g sat, 2 g mono); 6 g carbohydrate; 2 g protein; 3 g fiber

Tuscan Tuna Salad

Tory McBroom — Sun, 30 Aug 2009 03:32:50 +0000

Makes 4 servings, 1 cup each

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 tbsp extra-virgin olive oil
2 tbsp lemon juice
1/4 tsp salt
Freshly ground pepper to taste

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

Nutrition Information
Per serving: 253 calories; 8 g fat (1 g sat, 5 g mono); 20 g carbohydrate; 31 g protein; 6 g fiber

Smoked Trout Salad

Tory McBroom — Tue, 11 Aug 2009 16:36:55 +0000

A tasty, high protein salad that’s low in calories!

Ingredients:
4 ounces skinned smoked trout fillet, flaked
1/4 cup minced celery
2 tbsp low-fat mayonnaise
2 tbsp reduced-fat sour cream
1 tsp minced freshly grated lemon zest
2 tbsp lemon juice
1 tbsp minced fresh dill or 1 teaspoon dried
1/2 tsp freshly ground pepper
2 cups mixed salad greens
1 med tomato, sliced

Prep:
In a medium bowl combine trout, celery, sour cream, mayonnaise, lemon zest, lemon juice, dill and pepper. Place salad greens and tomato on 2 plates (or bowls) and top with the trout salad mixture.

Nutrition Information
Number of servings: 2
Per serving:
169 calories
9 g fat (3 g sat, 1 g mono)
8 g carbohy drate
15 g protein
1 g fiber