6 Sensational Salads

Emma Brown - Nutritionist | 01 Jul, 2020

Lemon Chicken Salad

Lemon Chicken Salad

Serves 4 - 205 Cals per serving

Cals 205
Fat 2.5g
Sat fat 0.6g
Carbs 5.2g
Sugar 3.9g
Fiber 1.9g
Protein 40.7g
Sodium 0.26g

Ingredients

  • 4 skinned chicken breast fillets
  • Juice of 2 lemons
  • 1 tbsp finely grated zest
  • 1 tbsp ground cumin
  • 2 tbsp paprika

For the salad:

  • 2 ripe plum tomatoes, diced
  • ½ cucumber, diced
  • 1 red onion, diced
  • 2 tbsp white wine vinegar

Method

  1. Place chicken breasts in a bowl and cover with all the ingredients (apart from the salad).
  2. Mix well, cover and leave to marinade for 4-6 hours or overnight if possible.
  3. Meanwhile mix all the salad ingredients together, season well and set aside.
  4. Heat a griddle pan until very hot and cook the chicken for 8-10 minutes on each side or until cooked through.
  5. Serve with the salad.
Courgette, Olive & Walnut Salad

Courgette, Olive & Walnut Salad

Serves 1 - 196 Cals per serving

Cals 196
Fat 16.2g
Sat fat 3.7g
Carbs 4.4g
Sugar 4.1g
Fiber 3.4g
Protein 7.5g
Sodium 1.34g

Ingredients

  • 30g pitted black olives
  • 30g courgette
  • 5g walnuts, no shells
  • ⅓ pack watercress, spinach & wild rocket salad
  • 50g greek salad cheese
  • 6 cherry tomatoes
  • 1 tsp wholegrain mustard
  • 1 tsp olive oil

Method

  1. Mix the olive oil and mustard together in a small shaker.
  2. Slice the courgette lengthways into strips with a potato peeler and put on a plate with all the other ingredients.
  3. Add a twist of black pepper to taste and finally mix in the olive oil and mustard dressing.
Warm Thai Noodle Salad

Warm Thai Noodle Salad

Serves 4 - 344 Cals per serving

Cals 344
Fat 7.4g
Sat fat 1.3g
Carbs 39.2g
Sugar 9.4g
Fiber 4.3g
Protein 30.6g
Sodium 1.5g

Ingredients

  • 2 large boneless chicken breasts
  • 175g dried medium egg noodles
  • 2 good handfuls of Chinese leaf lettuce, shredded
  • 2 carrots, cut into thin strips
  • 8 spring onions, finely sliced
  • 1 red pepper, deseeded and finely sliced
  • Handful fresh cilantro leaves
  • 1 red chilli, deseeded and finely chopped
  • 2 garlic cloves, finely chopped
  • 1 tbsp finely chopped fresh root ginger
  • 2 tbsp soy sauce
  • Juice 1 lime
  • 1½ tbsp olive oil

Method

  1. Preheat the broil to high. Put the chicken on a baking sheet and broil for 10-12 minutes without turning, until cooked through.
  2. Cook the noodles according to the packet instructions, drain and rinse in cold running water to prevent them sticking together.
  3. Mix the veg in a bowl, thinly slice the chicken and add to the bowl along with the noodles and cilantro.
  4. Mix the dressing with 2 tbsp water. Pour over the salad and toss well. Serve immediately.
Potato Salad

Potato Salad

Serves 3 - 131 Cals per serving

Cals 131
Fat 0.9g
Sat fat 0.2g
Carbs 29.4g
Sugar 3.4g
Fiber 3.4g
Protein 3.3g
Sodium 0.38g

Ingredients

  • 500g new potatoes
  • 4 spring onions
  • 4 level tbsp of extra light mayonnaise
  • 1 garlic clove
  • Handful of fresh parsley

Method

  1. Rinse the new potatoes and cut them into half/thirds. Boil for around 15 minutes (or until cooked through).
  2. Drain the potatoes and place to one side to cool.
  3. Finely chop the garlic along with the parsley and spring onions, then add to a large mixing bowl.
  4. Add the extra light mayonnaise and cooled potatoes to the bowl.
  5. Thoroughly mix everything together and season to taste.
Fruit & Cheese Salad

Fruit & Cheese Salad

Serves 2 - 92 Cals per serving

Cals 92
Fat 1.4g
Sat fat 0.6g
Carbs 13.4g
Sugar 9.8g
Fiber 3.7g
Protein 6.2g
Sodium 0.27g

Ingredients

  • 1 small bag of mixed salad (watercress, spinach & rocket)
  • 75g raspberries
  • 1 small apple, diced
  • 1 plum, diced
  • 75g cottage cheese
  • 1 slice multigrain Ryvita
  • Handful of fresh basil leaves
  • Pinch of ground black pepper

Method

  1. Mix the cottage cheese with the diced apple & plum, arrange the salad on a plate amd top with the fruit cheese mixture.
  2. Sprinkle the raspberries on top with the crumbled Ryvita for texture.
  3. Add a pinch of black pepper and sprinkle a few fresh basil leaves over the top.
Warm Turkey & Pasta Salad

Warm Turkey & Pasta Salad

Serves 4 - 267 Cals per serving

Cals 267
Fat 5.1g
Sat fat 1.0g
Carbs 25.7g
Sugar 7.5g
Fiber 2.8g
Protein 31.2g
Sodium 0.34g

Ingredients

  • 1 tbsp olive oil
  • 450g turkey, cut into strips
  • 2 garlic cloves, peeled and crushed
  • 1 green pepper, deseeded and chopped
  • 1 tsp chilli powder
  • 1 tbsp grated orange rind
  • 1 tbsp grated lemon rind
  • 225g pasta shapes, freshly cooked
  • 100g cherry tomatoes, halved
  • 4 tbsp orange juice
  • 1 tbsp lemon juice
  • 2 tsp clear honey
  • Salt and freshly ground black pepper to taste
  • Salad leaves to serve

Method

  1. Heat the oil in a wok or large pan and stir fry the turkey and garlic for 3 minutes, or until the turkey is sealed.
  2. Add the green pepper and chilli powder and continue to stir fry for a further 2 minutes.
  3. Add the grated orange and lemon rind, cooked pasta, tomatoes, fruit juices and honey, and continue to stir fry for 2-3 minutes until the turkey is thoroughly cooked.
  4. Season to taste and serve on a bed of assorted salad leaves.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.