Summer chopped salad

Summer chopped salad Credit: Marge Perry

Make a complete, healthful meal out of any of these salads with the addition of cooked chicken breast, shrimp or leftover meat.

SUMMER CHOPPED SALAD

2 bell peppers, any colors, cut in 1/2-inch dice

6 cups shredded romaine lettuce

4 Kirby or Persian cucumbers, cut in 1/2-inch dice

2 cups grape or cherry tomatoes, halved

6 ounces yellow squash, cut in 1/2-inch dice

1 cup crumbled feta cheese

2 tablespoons extra-virgin olive oil

1 tablespoon red-wine vinegar

1. Combine peppers, lettuce, cucumber, tomatoes, squash and feta in a large bowl.

2. Whisk together the olive oil and vinegar and toss with the salad. Add salt and pepper to taste. Makes 6 servings

Nutritional analysis for each serving: 149 calories, 6 g protein, 10 g carbohydrates, 3 g fiber, 10 g fat, 4 g saturated fat, 289 mg sodium


GREEN GODDESS SALAD

1 scallion, chopped

3 tablespoons fresh basil leaves

2 tablespoons fresh tarragon leaves

1 teaspoon anchovy paste

1/4 cup light mayonnaise

1/4 cup nonfat plain yogurt

1 tablespoon white-wine vinegar

6 cups torn Bibb or Boston lettuce

2 cups arugula

1 cup sliced radishes

2 hard-boiled eggs, coarsely chopped

1. Combine the scallion, basil, tarragon and anchovy paste in a blender or food processor and puree. Add the mayonnaise, yogurt and vinegar and puree again.

2. Toss the lettuce, arugula and radishes together. Drizzle the dressing over the salad (each diner can toss when served) and garnish with the chopped egg. Makes 4 servings

Nutritional analysis for each serving: 117 calories, 6 g protein, 6 g carbohydrates, 2 g fiber, 8 g fat, 2 g saturated fat, 215 mg sodium


ENLIGHTENED CAESAR SALAD

1/4 cup light mayonnaise

2 teaspoons anchovy paste

1 tablespoon lemon juice

1 tablespoon extra-virgin olive oil

1 teaspoon Worcestershire sauce

1 teaspoon Dijon mustard

6 cups torn romaine lettuce leaves

1/4 cup grated Parmesan cheese

1 cup croutons

1/2 cup thinly sliced red onion

1. Combine the mayonnaise, anchovy paste, lemon juice, olive oil, Worcestershire and Dijon in a bowl; whisk until completely emulsified.

2. Combine the romaine, Parmesan, croutons and onion in a large bowl; toss with the dressing and serve immediately. Makes 4 servings

Nutritional analysis for each serving: 175 calories, 5 g protein, 12 g carbohydrates, 2 g fiber, 12 g fat, 3 g saturated fat, 443 mg sodium

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