Muscle Up Your Lunch

The days of anemic iceberg lettuce with a pale slice of tomato and a blob of bottled dressing are gone. A great salad is a joy to eat – crunchy, colorful and full of flavor. People who love being fit, love salads, since they’re packed with health-boosting nutrients and contain a reasonable amount of calories. They’re also easy to assemble and can relieve cravings for goodies you may normally avoid, such as cheese, nuts and pasta, by giving you just a taste.

How green is your salad bowl?

Leaf lettuce, spinach, watercress, baby greens, mesclun mixes – you have a lot of choices these days so you don’t have to stick to romaine. (Romaine is still a great choice, though – two cups contain only 15 calories but packs beta-carotene, folate, manganese, chromium, potassium, fiber and vitamins B1, B2 and C.)

Power up with protein

Chicken, salmon and shrimp adorn some of the best power-packed recipes created by chef and registered dietician Kyle Shaddix, but you could play with sliced lean beef, grilled (or canned) tuna, chopped eggs (or egg whites) or tofu, plus any variety of beans, nuts or cheese. Vary the marinade or rub that you use on your protein for a whole new salad. Chicken, for example, takes to a variety of flavors, like a barbecue sauce made from hoisin sauce, a Thai peanut sauce or tandoori seasonings.

Tweak the texture

Who needs croutons? Add slivered almonds, scallions, blanched snow peas and mandarin oranges for Chinese chicken salad. For crunch, try roasted soynuts, toasted walnuts, raw cauliflower or shredded carrots. Fiber up your salad with beans and legumes, or add avocado or pear slices to liven up humdrum greens. If you miss pasta in your diet, sprinkle in some farfalle or rotini – you’ll satisfy your taste for pasta without overdoing it.

Ingredients:

Salad

• 8 cups shredded red-leaf lettuce
• 1/2 cup sliced mushrooms
• 2 carrots, shredded
• 1 cup thinly sliced cucumber
• 1/2 cup thinly sliced daikon radish
• 1/3 cup honey-roasted peanuts, chopped
• 8 oz salmon fillet, cooked, chilled and chopped

Dressing

• 1/4 cup light sesame oil
• 2 tbsp vinegar
• 2 tsp light soy sauce
• 1 tsp sugar
• 1/8 tsp white pepper

Instructions:

In a large bowl whisk together the ingredients for the dressing. Add the ingredients for the salad and toss.

Nutrients per serving (Makes 4 servings):

Calories: 330, Total Fat: 25 g, Carbohydrates: 8 g, Protein: 15 g