Main-Dish Salads Under 300 Calories
These healthy and low-calorie salads are piled high with all of the favorites: cheese, nuts, veggies, protein, fruit, and of course, dressing.
By Holley Johnson M.S., R.D., Food Editor, MyRecipes.com, Photo: Randy Mayor; Styling: Leigh Ann Ross
Shrimp Caesar SaladTraditional Caesar salads can run as high as 900 calories per serving but this lightened version has just 300 calories and is loaded with the classic Caesar ingredients like creamy dressing, croutons, and Parmesan cheese.
By Holley Johnson M.S., R.D., Food Editor, MyRecipes.com, Photo: Beau Gustafson; Styling: Jan Gautro
Spinach Salad with Spiced PorkCrunchy Napa cabbage is tossed with two superfoods, spinach and red bell pepper, to make a healthy base for this 200-calorie salad. Ginger dressing and hot chile sauce add an Asian flare.
Chicken, Red Potato, and Green Bean SaladThis colorful meal packs a hefty dose vitamin C from the potatoes and green beans. Chopped cooked chicken adds protein and iron but can easily be substituted with grilled shrimp or lean beef.
By Holley Johnson M.S., R.D., Food Editor, MyRecipes.com, Photography: Becky-Stayner; Styling: Lydia DeGaris-Pursell
Thai Beef SaladFlank steak is a lean cut of beef that cooks quickly on the grill or in the oven. Marinating it in bold-flavored ingredients like fish sauce, chile paste with garlic, and fresh lime juice allows it to absorb all of the flavors without adding many calories to the dish.
Stir-Fried Chicken SaladLow-calorie ingredients like broth, vinegar and soy sauce double as a flavorful marinade for the chicken and a tangy dressing for the salad. Add a squeeze of lime before serving for an extra burst of flavor.
Caribbean Grilled Scallop SaladToss together the flavors of the Caribbean to make a heart healthy salad featuring monounsaturated fat from the avocado and olive oil, omega-3's from the scallops, and vitamin C from the pineapple and mango chutney.
Sesame Shrimp SaladSautéed shrimp skewers top fresh, flavorful, and low-calorie produce like peppery watercress, crunchy cabbage, carrot, mint, and cilantro for an Asian-inspired meal.
Chipotle Chicken Taco SaladOmitting the fried shell helps to keep the taco salad calories below 250. If you still desire a salty crunch, serve with a side of baked tortilla chips or crumble some on top.
Bacon, Arugula, and Shrimp SaladCooking the shrimp in just 1 teaspoon of bacon drippings helps to transfer the bacon flavor to the shrimp without adding many calories or fat grams. Plain yogurt mixed with balsamic vinegar and a small amount of olive oil tops the salad for creamy guilt-free dressing.
Cobb Salad with Green Goddess DressingTraditional green goddess dressing uses full-fat mayonnaise and sour cream to achieve a creamy texture. This lightened version uses fat-free yogurt and reduced-fat mayonnaise for a similar texture then brightens the flavor with fresh herbs like parsley, chives, and tarragon.
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