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Salads to Keep You Full

Salads to Keep You Full

For lunch or dinner, go and make any one of these protein-filled salad recipes that would not let you leave the table unsatisfied.

  • Grilled Pork Tenderloin Salad

This recipe is good for two servings and only takes half an hour to prepare.

Have these following ingredients ready: a large orange, grilled and thinly sliced and cut into strips Chipotle-marinated pork tenderloin, a trimmed, cored, and sliced paper-thin small head fennel, two tablespoons of finely diced red onion, a tablespoon of walnut or canola oil, a tablespoon of red wine vinegar, a quarter teaspoon of salt, a quarter teaspoon of freshly ground black pepper, and two tablespoons of toasted pepitas or pumpkin seeds.

Using a sharp knife, peel the orange. Working over a large bowl to catch the juice, cut the segments from their surrounding membranes. Discard the membranes, pith, and skin. Add the pork, fennel, onion, oil, vinegar, salt and pepper to the bowl. Toss to combine. Sprinkle with pepitas.


  • Smoked Salmon Salad Nicoise

This recipe is good for two servings and only takes thirty minutes to prepare.

Prepare the following recipes: eight ounces of scrubbed and halved small red potatoes, six ounces of trimmed and halved green beans preferably thin haricot verts, two tablespoons of reduced-fat mayonnaise, a tablespoon of white-wine vinegar, a teaspoon of lemon juice, a teaspoon of Worcestershire sauce, a teaspoon of Dijon mustard, a half teaspoon of dried dill, a quarter teaspoon of freshly ground pepper, six cups of mixed salad greens, a halved, seeded, and thinly sliced small half cucumber, twelve halved cherry or grape tomatoes, and four ounces of smoked salmon cut into two-inch pieces.

Next to the stove, place a large bowl of ice water. Bring an inch of water to a boil in a large saucepan. Put the potatoes in a steamer basket over the boiling water for ten to fifteen minutes. Cover and steam until fork tender. Transfer the potatoes with a slotted spoon to the ice water. Add the green beans to the steamer, then cover and steam until tender crisp which would take about four to five minutes. Transfer the green beans using a slotted spoon to the ice water. Transfer both the potatoes and green beans to a towel-lined baking sheet to drain. Meanwhile, whisk the mayo, vinegar, lemon juice, Worcestershire sauce, mustard, dill, and pepper in a large bowl. Add the potatoes and green beans, salad greens, cucumber, and tomatoes. Toss gently until the ingredients are coated.


  • Asian Tofu Salad

This makes four servings and only takes twenty five minutes to prepare.

Prepare: three tablespoons of canola oil, two tablespoons of rice vinegar, a tablespoon of honey, two teaspoons of reduced-sodium soy sauce, a teaspoon of toasted sesame oil, a teaspoon of minced fresh ginger, a half teaspoon of salt, a 14-ounce package of extra-firm, water-packed tofu rinsed, patted dry, and cut into one-inch cubes, two peeled, halved lengthwise, and sliced medium carrots, and a chopped large cucumber.

In a bowl, whisk together the canola oil, vinegar, honey, soy sauce, sesame oil, and ginger. Then, place tofu and two tablespoons of dressing in a large non-stick skillet. Cook over medium-high heat. Turn every two to three minutes. Cook for twelve to fifteen minutes or until golden brown. Remove from heat, add a tablespoon of dressing to the pan, and stir to coat. Toss in the greens, carrots, and cucumbers with the remaining dressing. Serve right away, topped with the warm tofu.


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