Healthy Salad - Mexplosion Salad

Sure, that fried tortilla bowl and mounds of guacamole, cheese and sour cream taste great—but you might as well have a chimichanga if that's what your go-to Mexican salad entails. This lighter version packs in the flavor (not the calories) with fresh herbs and toasted sunflower seeds. Plus, the black beans and corn make it surprisingly rich in fiber.

• 2 ounces black beans, cooked
• 1 ounce corn kernels, grilled
• 3 baby tomatoes, halved
• ½ ounce red onion, finely diced
• 1 teaspoon fresh cilantro, minced Dash of Tapatio hot sauce
• 3 ounces mixed baby greens
• ½ ounce sunflower seeds, toasted
• 1/5 avocado, thinly sliced
• 1 ½ tablespoons lemon juice Drizzle of chipotle BBQ sauce

In a small bowl, toss black beans, corn kernels, tomatoes, red onion and cilantro with a dash of Tapatio sauce. Combine black bean mixture with the rest of the ingredients and toss with lemon juice and BBQ sauce. Serve immediately.

Per serving: 334 calories, 13.5 g fat (1.5 g saturated fat), 0 mg cholesterol, 12 g protein, 48.5 g carbohydrates, 12.5 g fiber, 421 mg sodium.

Healthy Salad - Kitchen Sink “Lite” Cobb Salad

The bacon, meats and eggs in a typical Cobb salad overwhelm the benefits of the greens underneath. This version adds nutrient-dense romaine to the usual iceberg lettuce swaps protein-rich turkey bacon for the real deal and ditches the egg yolks and creamy dressing and, instead, uses heart-healthy egg whites and olive oil.

•  2 ounces iceberg lettuce, chopped into ribbons
•  2 ounces romaine lettuce, chopped into ribbons
•  2 ounces grilled free-range chicken breast, diced
•  2 ounces cooked turkey bacon, chopped into ribbons
•  2 ounces egg whites, diced 5 baby tomatoes, halved
• 1 ounce garbanzo beans, cooked
•  2 ounces carrots, julienned
•    ¼ avocado, chopped
• 1 teaspoon fresh basil, chopped
• 1 ½ tablespoons balsamic vinegar
• 1 ½ tablespoons olive oil

Combine all ingredients and toss with balsamic vinegar and olive oil. Serve immediately.

Per serving: 456 calories, 27 g fat (5 g saturated fat), 62 mg cholesterol, 28 g protein, 26.5 g carbohydrates, 8.5 g fiber, 633 mg sodium

Healthy Salad - Farm-Fresh Albacore Tuna Salad

While tuna salad is a healthier topping than, say, fried chicken, the mayo it's typically loaded with can add a lot of saturated fat and mask the great, fresh taste of the fish. This tuna salad is made sans mayo and also sneaks in some extra vegetables.

Albacore tuna salad

• 1 6-ounce jar water-packed tuna
•  ½ tablespoons lemon juice
• 1 ½ tablespoons olive oil
• 1/3 cup chopped carrots, celery and scallions
•  Salt and pepper to taste
• 3 ounces mixed baby greens
•  2 ounces cooked jumbo golden beets, diced
• 2 ounces English cucumber, diced 5 cherry tomatoes, halved
• 2 ounces garbanzo beans, cooked
• 3 ounces albacore tuna salad
• 1 ½ tablespoons lemon juice
• 1 ½ tablespoons olive oil

 

For albacore tuna salad:

Combine all ingredients and refrigerate.

For salad: Combine salad ingredients and toss with lemon juice and olive oil. Top with albacore tuna salad and serve immediately.

Per serving: 501 calories, 25 g fat (3 g saturated fat), 80 mg cholesterol, 44 g protein, 30 g carbohydrates, 8 g fiber, 698 mg sodium