3 Simple main dish salad recipes

TIP When possible, make salad dressing in the large bowl to which the other ingredients will be added. Use tongs to mix. It saves a step and there is one less bowl to clean.

GREEK SALAD WITH SHRIMP

3 tablespoons olive oil, divided

3 tablespoons lemon juice

1 teaspoon honey

1/2 teaspoon dried dill

1/2 teaspoon dried thyme

6 cups shredded romaine lettuce

1 red bell pepper, diced

1 cucumber, diced

1/2 cup chopped red onion

1 cup chopped tomatoes

1/4 cup Kalamata olives,

coarsely chopped

1/2 cup crumbled feta cheese

1/2 teaspoon salt

1 pound shrimp

1. Whisk together 2 tablespoons of the olive oil, lemon juice, honey, dill and thyme.

2. Toss together the romaine, red pepper, cucumber, onion, tomatoes, olives and feta.

3. Combine the salt and shrimp.

4. Heat remaining 1 tablespoon of olive oil in a large, nonstick skillet over medium high. Add the shrimp in a single layer and cook until they lift readily from the pan surface, about 2 minutes. Turn and heat until just cooked through, about 2 minutes longer. Remove from pan.

5. Combine the dressing and salad, divide among 4 plates and top each with one-fourth of the shrimp. Makes 4 servings.

Nutritional analysis for each serving: 354 calories, 28 g protein, 17 g carbohydrates, 4 g fiber, 20 g fat, 5 g saturated fat, 851 mg sodium 

STEAK AND BLUE CHEESE SALAD

1 pound lean sirloin or flank steak

1/2 teaspoon salt

1/4 teaspoon black pepper

1/2 teaspoon garlic powder

2 tablespoons cider vinegar

1/2 cup crumbled blue cheese

1/3 cup buttermilk

1/2 teaspoon Worcestershire sauce

6 cups torn romaine lettuce

1 cup thinly sliced cucumber

1 red bell pepper, cut into thin strips

1/2 cup red onion, cut into thin strips

1. Season the steak with salt, pepper and garlic powder.

2. Coat grill or grill pan with cooking spray and heat over high. Add steak and cook 5 to 7 minutes on each side, or to desired doneness. Transfer to cutting board, let stand 5 minutes; cut across the grain on diagonal into thin strips.

3. While steak cooks, make dressing: combine cider vinegar, blue cheese, buttermilk, and Worcestershire in a bowl. Toss dressing with the lettuce, cucumber, bell peppers and onion. Divide among 4 plates and top each with one-fourth of the steak. Makes 4 servings.

Nutritional analysis for each serving: 271 calories, 28 g protein, 11 g carbohydrates, 3 g fiber, 12 g fat, 6 g saturated fat, 783 mg sodium 

ASIAN CHICKEN AND CABBAGE SALAD

2 tablespoons rice vinegar

3 tablespoons low-sodium soy sauce

1 tablespoon honey

1 tablespoon sesame oil

4 cups thinly sliced cabbage

2 cups cooked chicken breast (cut into bite-size pieces)

1 red bell pepper, cut into thin strips

1 cup shredded carrot

1/2 cup thinly sliced red onion

1/2 cup cilantro, chopped

1/4 cup chopped scallions

1/2 cup peanuts, coarsely chopped

1. Whisk together rice vinegar, soy sauce, honey and sesame oil.

2. Add the cabbage, chicken, red pepper, carrot, onion, cilantro, scallions and peanuts; toss thoroughly and serve at room temperature. Makes 4 servings.

Nutritional analysis for each serving: 331 calories, 30 g protein, 21 g carbohydrates, 4 gfiber, 15 g fat, 2 g saturated fat, 768 mg sodium