When the weather heats up, it’s the perfect time for a refreshing salad. Crunchy, fresh veggies can make a satisfying snack, side dish, or main course (especially if they include protein like chicken, fish, or beans). Here are five new-to-you salad ideas to add to your rotation.
Apple Pecan Chicken Salad
Makes 1 serving
Prep: 7 min Cook: 0 min
Ingredients
2 Tbsp 100% orange juice
1 tsp olive oil
1 tsp Dijon mustard
Salt and pepper, to taste
85 g cooked skinless chicken breast, diced
2 cups chopped romaine lettuce
1 cup fresh baby spinach
½ cup chopped apple
¼ cup chopped celery
1 Tbsp chopped raw pecans
Preparation
Whisk orange juice, olive oil, mustard, and salt and pepper. Toss dressing with remaining ingredients.
Nutrition Information
Serving size: 3½ cups
Per serving
Calories: 316; Total fat: 13 g; Saturated fat: 3 g; Sodium: 181 mg; Cholesterol: 76 mg; Total carbs: 24 g; Fibre: 5 g; Sugars: 16 g; Protein: 27 g; Potassium: 791 mg
Spinach Salad with Avocado & Sunflower Seeds
Makes 1 serving
Prep: 7 min Cook: 0 min
Ingredients
½ lemon, juiced
1 tsp olive oil
Salt and pepper, to taste
85 g grilled chicken breast, chopped
4 cups baby spinach
¼ avocado, chopped
1 Tbsp sunflower seeds
Preparation
Whisk lemon juice, olive oil, and salt and pepper. Toss with other ingredients.
Nutrition Information
Serving size: 4½ cups
Per serving
Calories: 284; Total fat: 19 g; Saturated fat: 3 g; Sodium: 141 mg; Cholesterol: 54 mg; Total carbs: 9 g; Fibre: 6 g; Sugars: 1 g; Protein: 23 g; Potassium: 1,267 mg
Greek Lentil Salad
Makes 1 serving
Prep: 5 min Cook: 0 min
Ingredients
¾ cup French green lentils, rinsed and drained
¼ small onion, diced
2 bay leaves
1 large shallot, finely chopped
2 Tbsp lemon juice
1 small cucumber, diced
2 medium tomatoes, diced
¼ cup chopped fresh mint
Preparation
Combine all ingredients.
Nutrition Information
Serving size: 1 cup
Per serving
Calories: 289; Total fat: 2 g; Saturated fat: 1 g; Sodium: 37 mg; Cholesterol: 0 mg; Total carbs: 56 g; Fibre: 15 g; Sugars: 14 g; Protein: 15 g; Potassium: 1,686 mg
Tuna, Red Grapes & Walnuts on Greens
Makes 1 serving
Prep: 5 min Cook: 0 min
Ingredients
2 cups spring greens
85 g chunk light tuna, drained
3 Tbsp chopped walnuts
¾ cup red grapes, cut in half
1 Tbsp red wine vinegar
1½ tsp olive oil
Preparation
Top greens with tuna, walnuts, and grapes. Whisk together vinegar and oil. Drizzle over salad mixture.
Nutrition Information
Serving size: 3 cups
Per serving
Calories: 465; Total fat: 22 g; Saturated fat: 2 g; Sodium: 594 mg; Cholesterol: 60 mg; Total carbs: 32 g; Fibre: 6 g; Sugars: 19 g; Protein: 40 g; Potassium: 657 mg
Beet & Goat Cheese Salad
Makes 1 serving
Prep: 5 min Cook: 0 min
Ingredients
2 Tbsp balsamic vinegar
1 tsp olive oil or walnut oil
3 cups green spring salad mix
¾ cup canned, no-salt-added sliced beets, drained and quartered
½ cup canned, no-salt-added, drained chickpeas
15 g goat cheese, crumbled
1 Tbsp chopped walnuts
½ apple, chopped
Preparation
Toss vinegar, oil, and greens together. Top with beets, chickpeas, goat cheese, walnuts, and apple.
Nutrition Information
Serving size: 4 cups
Per serving
Calories: 417; Total fat: 19 g; Saturated fat: 6 g; Sodium: 476 mg; Cholesterol: 56 mg; Total carbs: 36 g; Fibre: 11 g; Sugars: 14.2 g; Protein: 21 g; Potassium: 485 mg