Category: Salads

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Texas Caviar

Texas Caviar
Print
534 calories
120 g
0 g
7 g
17 g
1 g
978 g
1733 g
29 g
0 g
5 g
Nutrition Facts
Serving Size
978g
Amount Per Serving
Calories 534
Calories from Fat 55
% Daily Value *
Total Fat 7g
10%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 1733mg
72%
Total Carbohydrates 120g
40%
Dietary Fiber 17g
67%
Sugars 29g
Protein 17g
Vitamin A
82%
Vitamin C
351%
Calcium
13%
Iron
38%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 can black eyed peas
  2. 1 can black beans
  3. 1 can yellow corn
  4. 1 can white corn
  5. 1 can sliced black olives
  6. 2 cans rotel tomatoes (with green chilies, med. hot)
  7. 1 chopped bell pepper (orange, yellow or red bell pepper)
  8. 1 chopped onion
  9. 1 small bottle Italian dressing (Newman's Zesty Italian Dressing)
Instructions
  1. Drain all canned ingredients. Put in bowl. Add bell pepper, onion, and Italian dressing. Cover and let sit overnight. Serve with tortilla chips.
Adapted from cooks.com
beta
calories
534
fat
7g
protein
17g
carbs
120g
more
Adapted from cooks.com
NoMayo https://nomayo.us/
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Shrimp, Corn, Avocado Salad with Lime Dressing

Shrimp, Corn, Avocado Salad with Cumin-Lime Dressing
Serves 4
Print
1418 calories
90 g
572 g
91 g
78 g
33 g
1522 g
3815 g
21 g
0 g
51 g
Nutrition Facts
Serving Size
1522g
Servings
4
Amount Per Serving
Calories 1418
Calories from Fat 786
% Daily Value *
Total Fat 91g
140%
Saturated Fat 33g
163%
Trans Fat 0g
Polyunsaturated Fat 9g
Monounsaturated Fat 42g
Cholesterol 572mg
191%
Sodium 3815mg
159%
Total Carbohydrates 90g
30%
Dietary Fiber 29g
115%
Sugars 21g
Protein 78g
Vitamin A
563%
Vitamin C
234%
Calcium
43%
Iron
42%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 2 tablespoons coconut oil or ghee, divided
  2. 1 pound uncooked shrimp, medium-size, peeled and deveined
  3. 1/2 teaspoon sea salt, divided
  4. 1/2 teaspoon ground cumin, divided
  5. 1 cup yellow corn on the cob, kernels removed (or 1 cup frozen, thawed corn)
  6. 1 medium poblano chili, seeded, diced
  7. 2 tablespoons extra-virgin olive oil
  8. 2 tablespoons water
  9. 2 tablespoon fresh lime juice
  10. Freshly ground black pepper
  11. 2 tablespoons cilantro, fresh, chopped
  12. 6 cups shredded romaine lettuce
  13. 1 cup grape tomatoes, red and/or yellow, halved
  14. 1 ripe avocado, peeled and chopped
  15. 1 small red onion, chopped
Instructions
  1. Coat a large nonstick skillet with 1 tablespoon coconut oil or ghee; heat over medium-high heat.
  2. Add shrimp; sprinkle with 1/4 teaspoon each salt and cumin. Cook, stirring often, until lightly browned and cooked through, about 4 minutes; remove to a plate.
  3. Rinse or wipe skillet clean. Add remaining 1 tablespoon oil; heat over medium-high heat. Add corn and poblano; increase heat to high and cook, stirring once or twice, until corn and poblano are golden in spots and crisp-tender, about 5 minutes. Remove from heat; set aside.
  4. In a large bowl, whisk together oil, water, lime juice, black pepper and remaining 1/4 teaspoon each salt and cumin until blended; stir in cilantro.
  5. Add lettuce, tomatoes, avocado, onion, sautéed corn and poblano; gently toss to mix and coat. Top with shrimp and serve.
Adapted from Weight Watchers
beta
calories
1418
fat
91g
protein
78g
carbs
90g
more
Adapted from Weight Watchers
NoMayo https://nomayo.us/
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Quinoa and Black Bean Salad

Quinoa and Black Bean Salad
Serves 4
Print
1854 calories
229 g
0 g
90 g
45 g
12 g
705 g
2391 g
14 g
0 g
74 g
Nutrition Facts
Serving Size
705g
Servings
4
Amount Per Serving
Calories 1854
Calories from Fat 795
% Daily Value *
Total Fat 90g
138%
Saturated Fat 12g
60%
Trans Fat 0g
Polyunsaturated Fat 17g
Monounsaturated Fat 57g
Cholesterol 0mg
0%
Sodium 2391mg
100%
Total Carbohydrates 229g
76%
Dietary Fiber 27g
109%
Sugars 14g
Protein 45g
Vitamin A
88%
Vitamin C
269%
Calcium
14%
Iron
80%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1-½ cups cooked quinoa (3/4 cup dried)
  2. 1-1/2 cooked black beans (rinsed if canned)
  3. 1-½ T red wine vinegar
  4. 1-1/2 cups cooked corn (cut from about two large ears), or frozen
  5. ¾ cup chopped red pepper
  6. ¼ cup fresh cilantro, chopped (or more)
  7. DRESSING
  8. 5 T. fresh limejuice
  9. 1 t. salt
  10. 1/4 t. ground cumin
  11. 1/3 c. olive oil
Instructions
  1. Wash quinoa at least 5 times in a bowl of cold water, rubbing grains and letting them settle before pouring off most of the water, until water runs clear, then drain through a fine sieve.
  2. In a saucepan of salted boiling water (2 cups) cook quinoa 10 minutes.
  3. Drain in sieve and rinse under cold water.
  4. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid until fluffy and dry, about 10 minutes. (Check water level occasionally, adding more if necessary.)
  5. In a small bowl, toss beans with vinegar and salt and pepper to taste.
  6. Transfer quinoa to a large bowl and cool.
  7. Add other ingredients to cooled, fluffy quinoa.
  8. For dressing: Whisk together lime juice, salt, cumin and oil
  9. Salad may be made 1 day ahead and chilled and covered. Bring to room temperature before serving.
  10. I added 2 avocados(tossed in dressing to keep from darkening), crumbled feta
  11. Other possibilities: cucumbers, grape tomatoes, celery
  12. (I didn't have corn available so skipped it and didn't miss it.)
beta
calories
1854
fat
90g
protein
45g
carbs
229g
more
NoMayo https://nomayo.us/
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Moroccan Salad

Moroccan-Spiced Roasted Cauliflower and Carrot Salad with Chickpeas and Couscous
Serves 4
Print
1714 calories
231 g
0 g
73 g
56 g
9 g
1497 g
2498 g
51 g
0 g
58 g
Nutrition Facts
Serving Size
1497g
Servings
4
Amount Per Serving
Calories 1714
Calories from Fat 633
% Daily Value *
Total Fat 73g
113%
Saturated Fat 9g
44%
Trans Fat 0g
Polyunsaturated Fat 13g
Monounsaturated Fat 45g
Cholesterol 0mg
0%
Sodium 2498mg
104%
Total Carbohydrates 231g
77%
Dietary Fiber 34g
138%
Sugars 51g
Protein 56g
Vitamin A
829%
Vitamin C
657%
Calcium
61%
Iron
78%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 head cauliflower (about 1 pound), trimmed to 1-inch florets
  2. 8 ounces carrots (about 1 small bunch), peeled and cut into 1/4-inch-thick slices
  3. 3 Tbsp. extra virgin olive oil
  4. 1/2 tsp. salt
  5. 1/2 cup whole-wheat couscous
  6. 1 (14.5-ounce) can garbanzo beans, rinsed and drained
  7. 3 green onions, thinly sliced
  8. 1/2 cup chopped fresh Italian parsley
  9. 1/4 cup chopped fresh cilantro
  10. 1/4 cup chopped pitted brine-cured green olives
  11. 1/4 cup currants
  12. 1/4 cup chopped toasted almonds
  13. Additional Italian parsley sprigs
  14. Lemon wedges
  15. Moroccan-Spiced Dressing (see separate recipe)
Instructions
  1. Preheat the oven to 450°F.
  2. Brush a heavy large rimmed sheet pan with olive oil.
  3. In a medium bowl, toss the cauliflower and carrots with the 3 tablespoons olive oil.
  4. Spread the cauliflower mixture in a single layer on the prepared sheet pan and sprinkle with 1/4 teaspoon of salt.
  5. Roast the vegetables in the oven until browned in places and tender, stirring once, about 15 minutes.
  6. Meanwhile, bring 1/2 cup water and the remaining 1/4 teaspoon salt to a simmer in a heavy small saucepan.
  7. Remove the saucepan from the heat and whisk in the couscous.
  8. Cover and let stand 5 minutes.
  9. Fluff the couscous with a fork. Transfer the couscous to a large bowl; mix in the cauliflower, carrots, garbanzo beans, green onions, chopped parsley, cilantro, olives, and currants.
  10. Whisk the Moroccan-Spiced Dressing to blend; add to the salad and mix well.
  11. Season the salad to taste with salt and pepper. (Salad can be prepared 1 day ahead. Cover and refrigerate.)
  12. Sprinkle almonds over the salad and garnish with parsley sprigs. Serve with lemon wedges.
Notes
  1. A little bit of couscous is a great way to bind the spicy, lemony dressing with the roasted vegetables and chickpeas. I buy big, meaty green olives from my favorite Middle Eastern market for this salad. The olives have pits, but a good whack with the side of a chef’s knife makes them easy to remove. Enjoy the salad warm, room temperature, or chilled.
Adapted from From Salad for Dinner
beta
calories
1714
fat
73g
protein
56g
carbs
231g
more
Adapted from From Salad for Dinner
NoMayo https://nomayo.us/
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Lemon Orzo with Fresh Spinach

Lemon Orzo with Fresh Spinach
Yields 6
Print
564 calories
66 g
45 g
26 g
20 g
10 g
319 g
1249 g
8 g
0 g
14 g
Nutrition Facts
Serving Size
319g
Yields
6
Amount Per Serving
Calories 564
Calories from Fat 227
% Daily Value *
Total Fat 26g
40%
Saturated Fat 10g
48%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 12g
Cholesterol 45mg
15%
Sodium 1249mg
52%
Total Carbohydrates 66g
22%
Dietary Fiber 6g
26%
Sugars 8g
Protein 20g
Vitamin A
202%
Vitamin C
78%
Calcium
41%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 1/4 cups dry orzo
  2. 3-4 cups fresh baby spinach, cut into thin strips
  3. 1 tablespoon olive oil
  4. 3 tablespoons finely minced shallots
  5. 1 clove garlic, peeled, minced
  6. 3 tablespoons fresh lemon juice
  7. 1 teaspoon lemon zest
  8. 1/2 teaspoon dried oregano
  9. 1/4 teaspoon salt
  10. 1/4 teaspoon black pepper
  11. 1/3 cup crumbled feta cheese
Instructions
  1. Cook orzo according to package directions, omitting salt.
  2. Drain well. Return orzo to cooking pot and stir in spinach, allowing it to wilt.
  3. Add the oil and stir. Add the shallots, garlic, lemon juice, lemon zest, oregano, salt, black pepper and feta cheese.
  4. Gently stir to combine and serve warm or cold.
Notes
  1. Created by 
Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan M. Selasky for the Free Press Test Kitchen. 174 calories (21% from fat), 4 grams fat (2 grams sat. fat, 0 grams trans fat), 28 grams carbohydrates, 6 grams protein, 170 mg sodium, 7 mg cholesterol, 52 mg calcium, 2 grams fiber. Food exchanges: 2 starch, 1/2 fat.
beta
calories
564
fat
26g
protein
20g
carbs
66g
more
NoMayo https://nomayo.us/
Posted on

Grilled Pork with Mint Melon Salad

Grilled Pork with Mint Melon Salad
Print
1888 calories
71 g
557 g
101 g
174 g
30 g
1519 g
1453 g
64 g
0 g
59 g
Nutrition Facts
Serving Size
1519g
Amount Per Serving
Calories 1888
Calories from Fat 897
% Daily Value *
Total Fat 101g
155%
Saturated Fat 30g
149%
Trans Fat 0g
Polyunsaturated Fat 10g
Monounsaturated Fat 49g
Cholesterol 557mg
186%
Sodium 1453mg
61%
Total Carbohydrates 71g
24%
Dietary Fiber 8g
34%
Sugars 64g
Protein 174g
Vitamin A
540%
Vitamin C
479%
Calcium
61%
Iron
48%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. PORK
  2. 4 bone-in rib pork chops or bone-in loin pork chops
  3. 1 tablespoon extra-virgin olive oil
  4. Contents of 1 peppermint tea bag, about 1 teaspoon
  5. Salt and pepper
  6. SALAD
  7. 4 cups peeled and chopped mixed melon
  8. (cantaloupe, honeydew and/or watermelon)
  9. 2 tablespoons lime juice
  10. 2 tablespoons chopped fresh mint
  11. 2 tablespoons extra-virgin olive oil
  12. 1/2 cup crumbled feta
  13. Pinch cayenne
Instructions
  1. Preheat grill to high. Rub chops all over with olive oil and
  2. peppermint tea. Season with salt and pepper. Set aside.
  3. In a large bowl, combine melon, lime juice, mint, olive oil and feta.
  4. Stir well and season to taste with salt, pepper and cayenne.
  5. Set aside.
  6. Grill chops, 3-5 minutes per side. Move to a cooler part
  7. of the grill and continue cooking until chops register
  8. 145 F with a meat thermometer, 2-4 minutes.
  9. Serve with the melon salad. Makes 4 servings.
Adapted from Swift Premium
beta
calories
1888
fat
101g
protein
174g
carbs
71g
more
Adapted from Swift Premium
NoMayo https://nomayo.us/
Posted on

Greek Orzo Salad

Greek Orzo Salad
Yields 1
Print
3376 calories
186 g
0 g
277 g
50 g
39 g
2300 g
9697 g
37 g
0 g
219 g
Nutrition Facts
Serving Size
2300g
Yields
1
Amount Per Serving
Calories 3376
Calories from Fat 2440
% Daily Value *
Total Fat 277g
425%
Saturated Fat 39g
194%
Trans Fat 0g
Polyunsaturated Fat 49g
Monounsaturated Fat 170g
Cholesterol 0mg
0%
Sodium 9697mg
404%
Total Carbohydrates 186g
62%
Dietary Fiber 9g
36%
Sugars 37g
Protein 50g
Vitamin A
34%
Vitamin C
88%
Calcium
39%
Iron
80%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 4 cups chicken broth
  2. 1 1/2 cups orzo
  3. 1 (15-ounce) can garbanzo beans, drained and rinsed
  4. 1 1/2 cups red and yellow teardrop tomatoes or grape tomatoes, halved
  5. 3/4 cup finely chopped red onion
  6. 1/2 cup chopped fresh basil leaves
  7. 1/4 cup chopped fresh mint leaves
  8. About 3/4 cup Red Wine Vinaigrette, recipe follows
  9. Salt and freshly ground black pepper
  10. Red Wine Vinaigrette
  11. 1/2 cup red wine vinegar
  12. 1/4 cup fresh lemon juice
  13. 2 teaspoons honey
  14. 2 teaspoons salt
  15. 3/4 teaspoon freshly ground black pepper
  16. 1 cup extra-virgin olive oil
Instructions
  1. Orzo Directions
  2. Pour the broth into a heavy large saucepan.
  3. Cover the pan and bring the broth to a boil over high heat.
  4. Stir in the orzo.
  5. Cover partially and cook until the orzo is tender but still firm to the bite, stirring frequently, about 7 minutes.
  6. Drain the orzo through a strainer. Transfer the orzo to a large wide bowl and toss until the orzo cools slightly. Set aside to cool completely.
  7. Toss the orzo with the beans, tomatoes, onion, basil, mint, and enough vinaigrette to coat.
  8. Season the salad, to taste, with salt and pepper, and serve at room temperature.
  9. Vinaigrette Directions
  10. Mix the vinegar, lemon juice, honey, salt, and pepper in a blender. With the machine running, gradually blend in the oil. Season the vinaigrette, to taste, with more salt and pepper, if desired.
beta
calories
3376
fat
277g
protein
50g
carbs
186g
more
NoMayo https://nomayo.us/
Posted on

Greek Couscous

Greek Couscous
Yields 8
Print
423 calories
26 g
33 g
33 g
10 g
9 g
334 g
1905 g
13 g
0 g
22 g
Nutrition Facts
Serving Size
334g
Yields
8
Amount Per Serving
Calories 423
Calories from Fat 287
% Daily Value *
Total Fat 33g
50%
Saturated Fat 9g
45%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 19g
Cholesterol 33mg
11%
Sodium 1905mg
79%
Total Carbohydrates 26g
9%
Dietary Fiber 6g
23%
Sugars 13g
Protein 10g
Vitamin A
37%
Vitamin C
59%
Calcium
31%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 cup uncooked pearled (Israeli)
  2. whole-wheat couscous
  3. 1 cup diced cucumber
  4. 1/3 cup diced red onion
  5. 1/3 cup sliced sun-dried tomatoes
  6. 1/4 cup feta cheese
  7. 1/4 cup kalamata olives, chopped
  8. 1-1/2 tablespoons olive oil
  9. 3 tablespoons cider vinegar
  10. 1/4 cup minced parsley
  11. 1 clove garlic, peeled, minced
  12. 1/2 teaspoon dried oregano
  13. 1/2 teaspoon salt
  14. ¼ teaspoon ground black pepper
Instructions
  1. Cook couscous according to package directions, omitting the salt.
  2. When done, rinse couscous under coldwater and drain well.
  3. Place the couscous, cucumber, onion, sun-dried tomatoes, feta and olives in a large bowl.
  4. To prepare the dressing, combine the vinegar, olive oil, parsley, garlic, oregano, salt and pepper in a small jar with a tight-fitting lid and shake well.
  5. Drizzle dressing over salad and toss gently to coat.
  6. Refrigerate at least 2 hours before serving, to allow flavors to blend.
Notes
  1. Created by Darlene Zimmerman. MS. RD, for Heart Smart and tested by Susan M. Selasky for the Free Press Test Kitchen
  2. 125 calories (36% from fat). 5 grams fat (1 gram sat. fat, 0 grams trans fat), 19 grams carbohydrates, 4 grams protein. 253 mg sodium, 4 mg cholesterol. 35 mg calcium, 3 grams fiber. Food exchanges: 1 starch, 1 fat.
Adapted from Free Press Test Kitchen
beta
calories
423
fat
33g
protein
10g
carbs
26g
more
Adapted from Free Press Test Kitchen
NoMayo https://nomayo.us/
Posted on

Summer Faro Salad

Farro Salad
Print
2220 calories
281 g
0 g
109 g
57 g
15 g
2534 g
331 g
45 g
0 g
89 g
Nutrition Facts
Serving Size
2534g
Amount Per Serving
Calories 2220
Calories from Fat 957
% Daily Value *
Total Fat 109g
167%
Saturated Fat 15g
77%
Trans Fat 0g
Polyunsaturated Fat 15g
Monounsaturated Fat 74g
Cholesterol 0mg
0%
Sodium 331mg
14%
Total Carbohydrates 281g
94%
Dietary Fiber 47g
187%
Sugars 45g
Protein 57g
Vitamin A
244%
Vitamin C
118%
Calcium
29%
Iron
103%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1/3 cup plus 2 tablespoons extra-virgin olive oil
  2. 1 small yellow onion, quartered
  3. 1 small carrot, halved
  4. 1 celery rib, halved
  5. 12 ounces farro (1 3/4 cups)
  6. 5 cups water
  7. Kosher salt
  8. 3 tablespoons red wine vinegar
  9. Freshly ground pepper
  10. 1/2 small red onion, thinly sliced
  11. 1 small seedless cucumber, halved lengthwise and thinly sliced crosswise
  12. 1 pint grape tomatoes, halved
  13. 1/4 cup chopped fresh basil
Instructions
  1. In a large saucepan, heat 2 tablespoons of the oil.
  2. Add the yellow onion, carrot and celery, cover and cook over moderately low heat until barely softened, about 5 minutes.
  3. Add the farro and stir to coat with oil.
  4. Add the water and bring to a boil.
  5. Cover and simmer over low heat until the farro is barely tender, about 10 minutes; season with salt.
  6. Cover and simmer until the farro is al dente, about 10 minutes longer.
  7. Drain the farro and discard the onion, carrot and celery. Let cool completely.
  8. In a large bowl, whisk the remaining 1/3 cup of olive oil with the vinegar and season with salt and pepper. Fold in the farro, red onion, cucumber, tomatoes and basil, season with salt and pepper and serve.
beta
calories
2220
fat
109g
protein
57g
carbs
281g
more
NoMayo https://nomayo.us/
Posted on

Caesar Salad Dressing

Caesar Salad Dressing
Yields 8
Print
0 calories
0 g
0 g
0 g
0 g
0 g
0 g
0 g
0 g
0 g
0 g
Nutrition Facts
Serving Size
0g
Yields
8
Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 0mg
0%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 head garlic
  2. 1 tin anchovy fillets
  3. 1 cup grated Parmesan
  4. 8 yolks
  5. 3/4 cup red wine vinegar
  6. 1/4 cup Dijon mustard
  7. 2 T Worcestershire sauce
  8. 1 T Tabasco sauce
  9. 570 ml olive oil
  10. 570 ml vegetable oil
  11. Juice of 1 lemon
  12. Salt and pepper
Instructions
  1. Make a paste in the food processor with the garlic, Parmesan and anchovies.
  2. Remove and put yolks in processor with the rest of the ingredients except oil and lemon juice.
  3. Begin to drizzle in oil slowly, one type at a time.
  4. Once emulsified, add paste back in, as well as the lemon juice.
  5. Season accordingly.
Notes
  1. I always serve with croutons and top with freshly grated Parmesan.
beta
calories
0
fat
0g
protein
0g
carbs
0g
more
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