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LifestyleColumnistsMarge Perry

3 Simple salad recipes

Arugula, red cabbage, cucumber, carrot and bell peppers

Arugula, red cabbage, cucumber, carrot and bell peppers tossed with a Vietnamese-style dressing and topped with pan-seared salmon. Credit: Marge Perry

VIETNAMESE SALMON AND CABBAGE SALAD

1/3 cup fresh lime juice

3 tablespoon sugar

1 tablespoon fish sauce

1 tablespoon chopped fresh mint

1 (8-ounce) bag shredded red cabbage (about 4 cups)

1 (5-ounce) container baby arugula (about 8 cups)

1 English cucumber, peeled, halved lengthwise and sliced

1 medium red bell pepper, cut into 2-inch-by-1/4-inch strips

1 cup preshredded carrots

4 (6-ounce) skin-on salmon fillets

1/2 teaspoon salt

1/4 teaspoon ground black pepper

2 tablespoons salted peanuts, chopped

  

1. Combine the lime juice, sugar, fish sauce and mint in a small bowl, stirring until the sugar dissolves.

2. Combine the cabbage, arugula, cucumber, bell pepper and carrots in a separate bowl.

3. Season the salmon with the salt and pepper. Heat a large nonstick skillet over medium heat. Add the salmon, skin sides up, and cook until golden brown, 5 to 6 minutes. Flip the salmon over and cook until the fish is barely translucent in the center, about 5 minutes more.

4. Toss the salad with all but 1 tablespoon of the dressing and divide among 4 plates. Sprinkle with the peanuts and top each with 1 salmon fillet. Drizzle the top of the salmon with the remaining dressing. Makes 4 servings.

Nutritional analysis for each serving: 470 calories, 39 g protein, 22 g carbohydrates, 4 g fiber, 26 g fat, 5 g saturated fat, 795 mg sodium

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CHICKEN COUSCOUS SALAD WITH CURRY VINAIGRETTE

3/4 cup orange juice, divided

1/4 cup golden raisins

3/4 teaspoon salt, divided

1 cup couscous

1/2 teaspoon madras curry powder, divided

1/8 teaspoon pepper

1 tablespoon honey

1 tablespoon olive oil

2 cups diced or shredded cooked chicken

2 cups red seedless grapes, halved

1/2 cup chopped scallions

1/2 cup thinly sliced fresh basil

1/4 cup sliced almonds

  

1. Combine 1/2 cup of the orange juice, 3/4 cup water, raisins and 1/4 teaspoon of the salt in a saucepan and bring to a boil. Stir in the couscous and immediately remove from the heat and cover.

2. Whisk the remaining 1/4 cup orange juice, curry powder, remaining 1/2 teaspoon salt, pepper and the honey; add the olive oil and whisk until smooth.

3. Use the tines of a fork to scrape the couscous into a large bowl. Add the chicken, grapes, scallions, basil, almonds and dressing and toss. Makes 4 servings

Nutritional analysis for each serving: 464 calories, 30 g protein, 66 g carbohydrates, 4 g fiber, 9 g fat, 2 g saturated fat, 498 mg sodium

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SHEPHERD’S SALAD WITH SHRIMP

4 tablespoons extra-virgin olive oil, divided

2 tablespoons red wine vinegar

3/4 teaspoon salt, divided

1/4 teaspoon freshly ground black pepper, divided

6 mini or Persian cucumbers, cut in 1/2-inch dice

2 red bell peppers, cut in 1/2-inch dice

6 plum tomatoes, diced chopped

1 small red onion, chopped (about 3/4 cup)

1/3 cup parsley, chopped

1 1/2 pounds large shrimp, peeled

  

1. Whisk 3 tablespoons of the olive oil, vinegar, 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper in a large bowl. Add the cucumbers, bell pepper, plum tomatoes, onion and parsley and toss thoroughly.

2. Season the shrimp with the remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper. Heat the remaining 1 tablespoon of olive oil in a large nonstick skillet over medium-high heat. Add half the shrimp to the skillet in a single layer; cook until the undersides are lightly golden, about 2 minutes; turn and cook until the shrimp is cooked through, another 1 to 2 minutes. Add to the bowl, toss thoroughly and serve warm or at room temperature. Makes 4 servings.

Nutritional analysis for each serving: 317 calories, 26 g protein, 19 g carbohydrates, 4 g fiber, 16 g fat, 2 g saturated fat, 702 mg sodium

TIP: These salads may be served warm or at room temperature; they should be dressed right before serving.

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