Warmer weather is here and the salad bowls are coming out of hiding! When we hear the word "salad" we generally think of a healthy meal or side dish right?Well, yes and no. Salads can be very healthy, balanced, tasty and filling but they can also add to more than a Big Mac if you're not careful! For example, a Caesar Salad with Chicken from Macraoni Grill has 840 calories and and 64 grams of fat! And, a Cobb salad with NO dressing from the Old Spaghetti Factory has 700 calories and 44 grams of fat.That said, you can still choose salad and keep the calories and fat within a reasonable range. Use the following tips at home when making a salad at home or ordering out.
Go for the dark greens. Dark leafy greens top the charts when it comes to vitamins A, C and folate. They are also low in calories, fat free and a good source of fiber.
Top it with more color. Think of the rainbow and strive to add different colored veggies (or fruit) to your salad such as carrots, tomatoes, bell pepper, mushrooms or beets.
Limit high fat toppings such as cheese, bacon, crispy noodles and buttered croutons. Add a splash of flavor with a sprinkle of strong flavored cheese (such as feta or blue cheese) and toasted nuts.
Don't drown your salad in dressing! Salad dressing can make or break your salad! Ask for low-fat varieties when eating out and always order it on the side. At home, try a lower fat bottled version or make your own. Dressings with 5-7 grams of fat per serving typically taste good and are much lower in fat than their regular counterparts. Measure out a tablespoon or two and toss your salad for maximum coverage!
Add protein. If salad will be your main entree, add a source of lean protein to help keep you full. Try chicken, fish, shrimp, beans, cottage cheese or tofu.
Better Cobb Salad
8 cups romaine lettuce, chopped
1/2 pound 99% fat free deli sliced turkey breast, cut into thin strips
1/4 pound reduced fat Swiss cheese, cut into thin strips
1 large tomato, diced
8 slices cooked crisp turkey bacon, crumbled
1 large egg, hard boiled, diced
1/2 cup low-fat, blue cheese dressing
Arrange lettuce in 4 salad bowls. Top each with 2 ounces of turkey, 1 ounce of cheese and 1/4 of tomato. Sprinkle 2 crumbled slices bacon and 1/4 of egg over each. Spoon 2 tablespoons of dressing over each salad just before serving. Makes 4 servings.
