Salads

Black Bean Salad

12 oz. can black beans; drain & rinse
3 roma tomatoes; diced
2 scallions; diced
1/2 red onion; minced
1/4 cup cilantro leaves; chopped
1/2 cup corn
1 tsp. cumin spice
1 tsp. garlic powder
1 tsp. seasoning salt
Mix all ingredients into a medium bowl. Squeeze lime over veggies. Stir gently allowing lime juice and spice to coat veggies. Salt & pepper to taste.
 

Carrot, Apple, and Raisin Salad
Use a vegetable peeler to shred 3 large carrots into ribbons. Core and slice 1 Red Delicious apple into matchsticks. In medium bowl, combine carrots and apple with 1/4 cup raisins, 2 Tbs. honey, and 2 tsp. fresh lemon juice. Sprinkle salad with 2 Tbs. chopped salted peanuts just before serving. Yield: 3 cups

Chinese Albacore & Walnut Salad
1 cup cup each: julienne cut carrots, sliced celery and sliced cucumbers (cut in half)
1 1/2 cups seasoned rice vinegar, divided
2 Tablespoons soy sauce
2 Tablespoons sesame seed oil
1/2 Tablespoons minced fresh garlic
1 (12-oz.) drained can Tuna in Spring Water
1/2 Tablespoon toasted slivered almonds
2 (3-oz.) package ramen noodles, cooked and cooled
1 small head Chinese cabbage, washed and shredded
2 green onions, thinly sliced
1/8 teaspoon crushed red pepper flakes
Toasted Sesame seeds (garnish)
Toss together carrots, celery, cucumbers, 1 cup rice vinegar, soy sauce, sesame oil and garlic. Gently flake and fold in Tuna and almonds; set aside. Toss noodles with remaining seasoned rice vinegar, half green onions and crushed red pepper flakes. Evenly divide noodles onto plates, top with shredded cabbage. Spoon tuna salad mixture over cabbage and garnish with green onions sesame seeds. Makes 4 servings.
 

Conga Line Crab Salad
2 6-ounce cans Crabmeat, drained well
1/4 cup chopped onion (white, red or green)
1/4 cup chopped red bell pepper
1/4 cup fresh squeezed lime juice
2 Tablespoons olive oil
2 Tablespoons orange marmalade
1/4 teaspoon ground allspice
Salt and freshly ground black pepper, as desired
1 medium ripe avocado, peeled, seeded and diced
1 medium ripe mango, peeled, seeded and diced
1/4 cup sliced almonds, lightly toasted
1 5 oz. Package European Salad Greens
In a large bowl, toss together Crabmeat, onion and red bell pepper; set aside. In small bowl, whisk together lime juice, oil, orange marmalade, allspice, salt and pepper; blend well. Gently add to crab mixture; blend well. Gently fold in avocado, mango and almonds. Serve over crisp salad greens. Makes 4 servings.

Dilled Shrimp Salad

2 lbs. cooked shrimp (small or medium size)
3 scallions; chopped
2 celery stalks; chopped
1/4 cup plain yogurt; low fat
1/4 cup mayonnaise; low fat
1 Tbsp. fresh dill; chopped
2 lemons; juiced
1 lime; juiced
Combine all ingredients in large bowl and mix well. Refrigerate until chilled. Serve in a pita pocket or on a bed of lettuce.
 

Key Lime and Fruit Salmon Lettuce Cups
Key Lime Dressing:
3/4 cup mayonnaise
2 Tablespoons fresh squeezed key lime juice
1 Tablespoon honey
1 Tablespoon chopped fresh mint leaves
1 teaspoon fresh grated ginger
2 (7.l oz.) pouches skinless/boneless salmon
3/4 cup macadamia nuts, toasted
8 Boston lettuce leaves, washed and pat dry
1/2 cup coconut, toasted
8 sprigs fresh mint leaves
1 basket fresh raspberries
1 cup diced cantaloupe
In medium size mixing bowl, whisk together all dressing ingredients (ending with ginger) until well blended. Gently fold in Salmon, cantaloupe, raspberries and macadamia nuts into dressing. Fill each lettuce leaf with salmon mixture. Sprinkle with toasted coconut. Garnish with mint sprigs. Makes 8 servings.
 

Mediterranean Salmon Salad
1/2 cup mayonnaise
1/4 teaspoon garlic salt
1/4 teaspoon curry powder
1/8 teaspoon ground ginger
2 pouches of Skinless & Boneless Pink Salmon
1/2 cup red seedless grapes, halved or 1/4 cup raisins
1/4 cup sliced celery
1/4 cup toasted, sliced almonds
In medium bowl, mix mayonnaise, garlic salt, curry powder and ginger until well blended. Gently stir in Salmon, grapes, celery and almonds. Refrigerate 30 minutes to 1 hour. Serve on lettuce. Makes 4 (1/2 cup) servings
 

Oriental Cabbage Salad

2 tbsp vinegar

2 tbsp sugar

1 chicken flavoring packet from Ramon noodles

1/2 c slivered almonds

2 tbsp sesame seeds

1/2 head cabbage, chopped

4 green onions, sliced

Prepare dressing 1-2 hours before serving - blend vinegar, sugar & flavoring packet.  Toast almonds and sesame seeds in 325 oven until slightly browned (2-5 minutes).  In a large bowl mix cabbage & green onion.  Just before serving toss all ingredients together.

Peachy Tuna Sensation
1 head romaine lettuce, washed and patted dry
2 whole fresh peaches, cut in wedges
1/2 cup seedless grapes, cut in half
1/2 cup low-fat raspberry yogurt OR your favorite flavor
1/4 cup fat-free milk
1 cup fat-free cottage cheese
1 (12-oz.) can Tuna in Spring Water
1 teaspoon fresh-squeezed lemon juice
Cover serving plate with romaine lettuce leaves. Mix peaches and grapes together; sprinkle over lettuce leaves. Combine yogurt with milk until well blended; drizzle over fruit. Place cottage cheese in center of plate. Flake tuna and place carefully around the cottage cheese. Sprinkle tuna with lemon juice. Serve family style. Makes 4 servings.
 

Rotini Salad

1 lb rotini noodles, cooked according to package directions

1 pt mayo

1 c water

1/2 c vinegar

1 c sugar

1 onion, chopped fine

1 c celery, chopped finely

1/2 tsp turmeric

S&P to taste

Mix all ingredients in a large bowl.  Cover & refrigerate overnight.  Stir well before serving.  Dressing will seem thin, but has a strong flavor after sitting overnight.

Salmon Caesar Salad
1 (7.1-oz.) pouch Skinless & Boneless Pink Salmon
1 (5-oz.) package romaine lettuce (about 4 cups)
2 cups seasoned croutons
1/2 cup grated Parmesan cheese
3/4 cup favorite Caesar dressing
In large mixing bowl, toss lettuce with dressing. Fold in Salmon and Parmesan cheese. Evenly divide salad onto four salad plates; top with croutons. Makes 4 servings.
 

Summer Porch Shrimp Pasta Salad
1/2 pound tube-shaped pasta, cooked and cooled according to package directions
1 medium cucumber, peeled, seeded and sliced
1 cup fresh OR frozen sugar snap peas, thawed and trimmed
1 cup cherry tomatoes; cut in half
1/4 cup sliced green onions
1 Tablespoon fresh dill weed
1/2 cup prepared ranch-style salad dressing
1/2 cup mayonnaise
1 (4-oz.) can Medium Shrimp
In a large bowl, combine pasta, cucumber, snap peas, tomatoes, green onions and dill. Add dressing and mayonnaise, tossing until well coated. Gently fold in Shrimp until all ingredients are well coated. Serve immediately on a bed of shredded lettuce. If desired, chill before serving. Makes 6 servings.

Tabouleh (authentic recipe)

3 medium tomatoes; diced
3 scallons; diced
2 medium cucumbers; peeled & diced
1 large green bell pepper; diced
1 cup parsley; chopped finely
1 cup bulgur-medium (cracked wheat)
1 lemon; freshly squeezed)
1/4 cup olive oil
Soak bulgur with 2 cups of water in a medium bowl. Let it soak for 15 minutes. Drain excess water. Mix lemon juice with olive oil in a separate small bowl. Add lemon juice mixture to bowl with bulgur. Add remaining ingredients; mix well. Salt & pepper to taste.

Taco Salad
lettuce
1 large tomato, chopped
grated cheese - taco blend
black olives, sliced

green onions, chopped

fresh cilantro, chopped
1 can black beans -- rinsed and drained

Sour Cream

Salsa
Fritos or tortilla chips
Assemble ingredients according to taste.

Three-Bean Salad
Salad:
1 lb. green beans, trimmed and cut in thirds
1 can (15.5 oz.) black-eyed peas, rinsed and drained
1 can (15.5 oz.) red kidney beans, rinsed and drained
2/3 cup sliced black olives
1/2 cup diced red onion
1/2 cup diced red pepper
Dressing:
3 Tbs. vegetable oil
2 Tbs. cider vinegar
1/2 tsp. salt
1/4 tsp. each pepper and sugar
2 Tbs. chopped parsley
1 Tbs. chopped tarragon
1. In large saucepan, bring 4 quarts salted water to a boil. Add green beans and boil 6 minutes. Remove beans and place in a large bowl filled with ice water for 5 minutes. Drain well. Combine remaining salad ingredients in bowl with green beans.
2. In small jar with tight-fitting lid, combine all dressing ingredients. Shake well, pour over salad, and toss to combine. Makes 7 cups.

Warm Potato Salad
2 lbs. small Yukon gold potatoes, scrubbed
1 cup frozen peas
1/2 cup shredded carrot
4 slices bacon
2 Tbs. cider vinegar
1 Tbs. whole-grain mustard
1/4 tsp. pepper
1. Place potatoes in large saucepan, and add enough cold salted water to cover. Bring to a boil, lower heat to medium, and simmer until potatoes are tender, about 20 minutes. Stir in peas and carrots, and cook until carrots are tender, about 1 minute.
2. Drain vegetables well. When cool enough to handle, cut potatoes in quarters and place in large bowl with peas and carrots.
3. Meanwhile, cook bacon until crisp, and remove from pan. Crumble and set aside. Add vinegar, mustard, and pepper to drippings in pan, and whisk to mix. Pour warm dressing over potato mixture. Sprinkle with bacon, and stir to coat. Makes 6 cups.

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