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LifestyleColumnistsMarge Perry

3 Simple salad recipes you can use as a main dish

This hearty main dish salad is made with

This hearty main dish salad is made with farro, cooked chicken breast, watermelon, tomatoes and arugula and dressed with a raspberry vinaigrette. Photo Credit: Marge Perry

FARRO, CHICKEN AND WATERMELON SALAD

1 cup farro, rinsed

2 tablespoons raspberry vinegar

3 tablespoons extra-virgin olive oil

1 teaspoon Dijon mustard

1⁄4 teaspoon salt

1 teaspoon honey

2 cups diced watermelon

2 cups diced cooked chicken breast

2 cups arugula

1 cup cherry tomatoes, halved

Shaved Parmesan (optional)

 

1. Combine the farro with 3 cups water in a medium saucepan and bring to a boil. Immediately reduce to medium-low and simmer until grains are tender but still chewy, about 40 minutes. Drain any excess liquid.

2. Whisk the raspberry vinegar, olive oil, mustard, salt and honey in a large bowl; add the farro, watermelon, chicken, arugula and cherry tomatoes and toss gently until well combined. Top each serving with shaved Parmesan if desired. Makes 4 servings.

Nutritional analysis for each serving: 389 calories, 29 g protein, 40 g carbohydrates, 4 g fiber, 13 g fat, 2 g saturated fat, 258 mg sodium

TIP: Farro may be made several days ahead and kept refrigerated; bring to room temperature to use.

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GRILLED ROMAINE, CORN AND SALMON SALAD

1 red onion, cut in 1⁄2-inch thick slices

3 romaine hearts, halved lengthwise

2 ears corn, shucked

1 pound salmon fillet

3⁄4 teaspoon salt, divided

1⁄4 teaspoon pepper

2 tablespoons extra-virgin olive oil

2 teaspoons lemon juice

1⁄2 teaspoon lemon zest

1⁄4 cup fresh basil, thinly sliced

 

1. Coat the grill with cooking spray or oil and heat to medium-high (about 350-450 degrees).

2. Place the onion, romaine (cut side down) and corn on the grill. Cook the romaine until very lightly marked, about 2 minutes on each side. Cook the corn until lightly marked, turning several times, for a total of about 6 minutes. Cook the onion until well-marked and somewhat tender, about 4 minutes on each side. Allow all to cool slightly.

3. Season the fish with 1⁄2 teaspoon of the salt and the pepper and place on the grill with the flesh side facing down and cook 5 to 6 minutes on each side, or to desired degree of doneness. Transfer to a platter and let cool slightly.

4. Whisk the olive oil, lemon juice, remaining 1⁄4 teaspoon of salt and lemon zest in a large bowl. Cut the romaine across into thin shreds, chop the onion, and cut the kernels from the corn cobs. Flake the salmon with a fork or your fingertips; add to the bowl with the romaine, onion, corn kernels and basil. Makes 4 servings.

Nutritional analysis for each serving: 320 calories, 29 g protein, 17 g carbohydrates, 3 g fiber, 16 g fat, 2 g saturated fat, 504 mg sodium

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SHRIMP PANZANELLA

8 ounces baguette, cut in 1-inch cubes

4 slices center-cut bacon

1 pound peeled, deveined shrimp

2 beefsteak tomatoes, about 1 pound, diced in 1⁄2-inch pieces

3 tablespoons red wine vinegar

1 tablespoon drained capers

1⁄2 medium red onion, very thinly sliced

1 medium seedless cucumber, peeled, halved and sliced

1⁄3 cup fresh basil leaves, thinly sliced

3⁄4 cup crumbled feta

 

1. Toast the bread lightly in a 425-degree oven until the edges crisp, 6 to 8 minutes. Cool.

2. Cook the bacon in a large nonstick skillet; transfer to a plate lined with a paper towel to drain.

3. Place the shrimp in a single layer in the skillet and cook 2 to 3 minutes on each side, until just cooked through. Transfer to a large bowl.

4. Add half the tomato and the vinegar to the skillet; cook, stirring, 2 minutes and remove from the heat. Stir in the capers and red onion.

5. Crumble the bacon and combine with the shrimp, tomato-onion mixture (including any liquid in the pan), and bread. Stir in the remaining tomato, cucumber, basil and feta and serve at room temperature. Makes 4 servings

Nutritional analysis for each serving: 371 calories, 35 g protein, 37 g carbohydrates, 4 g fiber, 12 g fat, 5 g saturated fat, 711 mg sodium

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