Salad Recipes

Melon Berry Salad

Ingredients

1 cantaloupe
¼ watermelon
1 honeydew melon
2 cups strawberries, halved
2 cups blueberries

Dressing

½ cup plain yogurt
½ cup honey
¼ cup orange juice
⅔ cup chopped pecans

Instructions

Using a melon baller, scoop flesh from all melons. Combine melon and berries in large bowl.

In separate bowl, mix dressing and pour over fruit. Refrigerate for at least one hour.

Yields 8 servings of salad and 20 servings of dressing.

Nutrition Facts

Serving ⅛ of yield

Calories 126.0
Total Fat 3.75 grams
- Saturated Fat 0.4 grams
- Trans Fat 0.0 grams
Carbohydrates 23.65 grams
- Fiber 2.35 grams
- Sugar 19.95 grams
Protein 2.2 grams
Cholesterol 0.45 milligrams
Fiber 2.35 grams
Sodium 23.35 milligrams

This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Corn and Bean Salad

Ingredients

1 16-ounce package of whole kernel frozen corn
1 15-ounce can dark red kidney beans, rinsed and drained
½ cup chopped green sweet pepper
½ cup salsa
2 tablespoons fresh cilantro
¼ teaspoon ground cumin
1 clove garlic, minced
Lettuce

Instructions

Cook frozen corn according to package directions. Drain and rinse with cold water. In a large mixing bowl stir together corn, kidney beans, sweet pepper, salsa, cilantro, cumin, and garlic. Cover and refrigerate for at least 2 hours. To serve, place corn mixture on 4 lettuce-lined plates.

Makes 4 servings.

Nutritional Information

Calories: 207
Total Fat: 2 grams
Cholesterol: 0 milligrams
CHO: 46
Fiber: 6 grams
Protein: 12 grams

This recipe was developed by the UAMS Program for Weight Loss and Metabolic Control. The goal of our proven, medically supervised program is to help you make a lifestyle change to lose weight, improve your health, maintain your weight loss, and enhance your chances for longevity. To learn more about our services, please call 501-603-1497.

Fresh Cucumber Salad

Ingredients

2 cucumbers (2 pounds)
1 small red onion
1 ½ tablespoons salt
1 tablespoon and 1 teaspoon white wine
1 teaspoon splenda
2 teaspoons dried dill

Instructions

Slice the cucumber lengthwise, remove the seeds, and slice thinly. Thinly slice red onion.

Toss the cucumber and onion with salt, pour into a colander and let it sit and drain for 20 minutes. Press the liquid out of the vegetables and rinse well with cold water.

In a medium bowl combine the vinegar and sugar and stir well. Add the cucumber mixture and toss to coat. Stir in dill.

Nutrition Information

Per Serving

Calories: 35
Carbohydrates: 5 grams
Total Fat: 0 grams
Saturated Fat: 0 grams
Fiber: 3 grams
Protein: 3 grams
Sodium: 437 milligrams

Greek Salad

Ingredients

1 pound spinach
1 cucumber, peeled, seeded and diced
1 tomato, seeded and diced
1 green bell pepper, seeded and diced
½ red onion, diced
2 tablespoons pitted, Kalamata olives
2 tablespoons crumbled fat free feta cheese

Vinaigrette

1 tablespoon red wine vinegar
1 tablespoon lemon juice
¾ teaspoon dried oregano
½ teaspoon salt
¼ teaspoon ground pepper
2 ½ tablespoons extra-virgin olive oil

Instructions

In a small bowl, whisk together the vinegar, lemon juice, oregano, salt and pepper. While whisking, slowly add the olive oil in a thin stream until emulsified. Set aside.

In a large bowl, combine the spinach, cucumber, tomato, bell pepper, onion. Pour vinaigrette over the salad and toss gently to mix well and coat evenly. Divide the salad among individual plates. Sprinkle with feta and olives. Serve immediately.

Nutritional Information

Per serving

Calories: 90
Protein: 3 grams
Carbohydrates: 9 grams
Total Fat: 5 grams
Saturated Fat: 1 gram
Monounsaturated Fat: 3 grams
Cholesterol: 2 milligrams
Sodium: 245 milligrams
Fiber: 3 grams