Monday, July 27, 2009

Some salads to try

Since I've started running, I've also been watching what I eat pretty carefully. Thankfully it is summer and there is an abundance of fresh fruits and veggies. And because it's hot outside, salads sound refreshing and yummy. I'm kind of afraid of winter and the surplus of thick soups, warm breads and holiday treats.

Sadly, restaurant and fast-food salads are tricky. Cheese, nuts, meats and dressings sneak in extra fat and calories that you don't need while you think you're being healthy. For example, a Cafe Rio pork salad packs in a whopping 800 calories! So I eat a lot of salad at home. Also I always have the dressing on the side where I can dip the lettuce into it, instead of pouring it over the entire salad. I find I only use about 2 tbsp of dressing with this technique.

So this week I'll share some of my favorite salads I've had this summer. They have been yummy and satisfying. Feel free to share your own!

Mango Chicken Salad

Mixed greens (romaine, spinach or any blend you like)
1/2 cooked, diced chicken breast
1 diced mango
1/2 cup berries (blueberries and raspberries are good)

Dressing:
1 large ripe mango, peeled, pitted, and roughly chopped (or 1 1/4 cups frozen mango cubes, thawed)
4 teaspoons nonfat plain yogurt
3 tablespoons rice wine vinegar
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper

Puree in blender until combined - store in fridge.

2 comments:

hannah said...

Mmmm! I am going to try it!

I remember that WW said that the Cafe Rio Salad was something like 22 or 24 points. Crazy!!

The Mathews Family said...

Oh that sounds delicious! I'm going to have to try it. Thanks for sharing!
-J