Okay, list some of your favorite salad recipes here

[pumpkinsmasher]

Shades of Green Salad (Phase 1)

A cup of green lentils
One head of broccoli (Chopped to bite size pieces)
1/2 cup flat leaf parsley (chopped)
capers (2 tbsp)
Fresh mint (Chopped, 2 tbsp)

Vinaigrette

Balsamic vinegar (1 tbsp)
Extra Virgin olive oil (1 tbsp)
Lemon juice (half of a lemon)
Pepper
Salt

Green lentils are usually found in dried form, boil them for 15-20 minutes. Steam the broccoli. Then mix the parsley, broccoli, lentils, mint and capers all together. In a small bowl mix balsamic vinegar, olive oil, lemon juice, salt and pepper. Put in your salad dressing, mix well and enjoy the shades of green!

[ami]

A Zesty Taco Salad

While traditional taco salad may not sound like a healthy meal, with a few ingredient tweaks you can easily turn this festive dish into a nutritious, South Beach Diet–friendly lunch or dinner. This delicious salad is prepared using lean sirloin, veggies such as jícama and tomatoes, and zesty Mexican seasonings.

Tex-Mex Steak Salad With Salsa Dressing (Phase 1)

Description
This quick beefy salad calls for jícama, a nonstarchy tuber that is crisp and juicy. You can find jícama in the produce department of the supermarket, either in the Latin American section or with the potatoes and onions. A jícama can weigh anywhere from 1/2 pound to 5 pounds; look for a small one that is firm and heavy for its size. Use a vegetable peeler or paring knife to remove the brown papery skin before cutting it into matchstick-size pieces (julienne).

Makes 4 servings

Hands-on time: 10 minutes
Total time: 20 minutes

Ingredients
1 1/2 teaspoons ground coriander
1 teaspoon ground cumin
3/4 teaspoon dried oregano
3/4 teaspoon salt
1 (1 1/4-pound) sirloin steak
4 teaspoons extra-virgin olive oil
1 cup whole fresh cilantro leaves
1 cup julienned jícama
2 plum tomatoes, diced
1/3 cup prepared no-sugar-added black-bean salsa
2 tablespoons fresh lime juice
1/2 avocado, cut into 1/2" dice

Instructions
In a small bowl, stir together the coriander, cumin, oregano, and salt. Rub the mixture into both sides of the steak.

In a medium skillet, heat 1 teaspoon of the oil over medium-high. Add the steak and cook for 2 to 3 minutes per side for medium-rare (longer for more well done). Transfer to a cutting board and let stand for 5 minutes.

Meanwhile, in a large bowl, combine the cilantro, jícama, tomatoes, salsa, lime juice, and remaining 3 teaspoons oil.

Thinly slice the steak, add to the bowl, and toss to combine. Divide the salad evenly among 4 plates and scatter the avocado evenly over the tops.

Nutritional information
Per serving:
295 calories
14 g fat (4 g sat)
9 g carbohydrate
33 g protein
4 g fiber
608 mg sodium

[ami]

Favorite Fall Fruits: Pears

Juicy and sweet, with a soft, buttery yet somewhat grainy texture, pears can be enjoyed starting on Phase 2 of the South Beach Diet (stick with one medium pear). Although pears are in season from August through October, you can find this fruit in your local supermarket year-round. Depending upon the variety, a pear’s skin can be yellow, green, brown, red, or a combination of these colors. The most common types of pears are Bosc, Bartlett, Anjou, and Comice. Pears are a rich source of soluble fiber and other nutrients. Here are some tips for buying, storing, and enjoying pears:

Buying and Storing Pears
Most of the pears you find in the supermarket are not yet ripe. This is because ripe pears bruise easily and would probably not survive transport, so they are picked and shipped in an unripened state. When you purchase pears, avoid those with bruises or blemishes. Once you get them home, you can ripen them at room temperature. Ripe pears will yield to gentle pressure at the stem end.

Pears should be kept at room temperature until ripe and then placed in the refrigerator for a few days. Never put pears in a sealed plastic bag: The lack of oxygen will cause the fruit to brown to the core. To speed up the ripening process, place them in a perforated plastic bag. As with any other fruit, be sure to wash pears before eating.

7 Delicious Ways to Enjoy Pears
Pears can be eaten as is for a sweet snack, but they can also be added to a variety of dishes. Here are a few delicious and healthy ways to enjoy pears:

Add diced pears to your morning oatmeal.
Add diced fresh or dried pears to breads or muffins, such as traditional bran muffins.
Create a goat cheese and pear “sandwich,” using whole-grain crackers for a mid-morning or mid-afternoon snack.
Toss thinly sliced pears into an arugula and frisée salad with a Dijon vinaigrette.
Serve halved baked pears with a sprinkling of Parmesan cheese as a side dish with pork tenderloin.
Puree or dice pears for sauces to accompany duck breast or game meats
Poach pears for a sweet dessert; drizzle with a little melted dark chocolate.

[Magna]

Puree or dice pears for sauces to accompany duck breast or game meats.

Btw, this is the first time I've seen anyone from the SBD site say any kind of duck is OK. (I don't really disagree - just hadn't seen them say this before.)

[ami]

A Super-Quick Chicken Salad

High in filling fiber, as well as vitamins and minerals, salads make a healthy anytime meal. And if your go-to choice is typically a basic green side salad, we’re here to help you take it up a notch with an easy main dish chicken salad that can be made in practically no time for a nutritious lunch or dinner.

Herbed Chicken and Bean Salad With Ranch Dressing (Phase 1)

Description
Poultry seasoning is a mix of many dried herbs, with sage and rosemary predominant. In this robust salad, it flavors the chicken and the homemade ranch dressing.

Makes 4 servings

Hands-on time: 10 minutes
Total time: 20 minutes

Ingredients
1 1/2 teaspoons poultry seasoning
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 pound boneless, skinless chicken breasts
8 ounces green beans
1/4 teaspoon freshly ground black pepper
2/3 cup light (1.5% fat) buttermilk
1 tablespoon mayonnaise
2 scallions, thinly sliced
1 can (15.5 ounces) small white beans, drained and rinsed

Instructions
Heat the oven to 450°F. Rub 1 teaspoon of the poultry seasoning, the salt, and oil onto both sides of the chicken breasts. Place the chicken in a shallow roasting pan and roast for 15 minutes, or until cooked through and still moist.

Meanwhile, in a shallow pan of simmering water, cook the green beans until crisp-tender, about 5 minutes. Drain, run under cold water to stop the cooking, and drain again.

In a large bowl, combine the remaining 1/2 teaspoon poultry seasoning and the pepper. Whisk in the buttermilk, mayonnaise, and scallions. Add the green beans and white beans and toss to coat.

Thinly slice the chicken crosswise, add to the bowl with the bean mixture, and toss to combine. Serve at room temperature.

Nutritional information
Per (2-cup) serving:
276 calories
9 g fat (2 g sat)
19 g carbohydrate
34 g protein
6 g fiber
559 mg sodium

[ami]

Enjoy a Mesclun Salad

Looking to change up your regular salad? Start using mesclun greens as a base. Mesclun is a traditional salad mix that originated in France. It typically contains a combination of delicious young greens, such as baby spinach, arugula, frisée, dandelion, endive, radicchio, mizuna, mâche, and other leafy lettuces that offer a variety of different tastes and textures. You can top a mesclun salad with just about anything. Try it with grilled chicken, shrimp, or beans or other legumes. Prepackaged mesclun greens tend to be expensive, so if you want to cut costs, consider mixing and matching your own selection of different greens. A good produce department (or farmers’ market) will have everything you need. Follow this step-by-step guide to prepare your own mesclun:

Gather the different greens (mentioned above) and don’t hesitate to add herbs like basil, sorrel, parsley, chives, cilantro, tarragon, or mint to enhance the salad.
Keep salad greens and herbs fresh (if not using immediately) by making sure they’re as dry as possible, and then wrapping them in paper towels and placing them in sealable plastic bags perforated a few times to allow air to circulate.
Just before you’re ready to serve the salad, roughly tear any larger greens, if necessary, and chop any herbs you’ve decided to include.
Make a South Beach Diet–friendly dressing. Mesclun is a combination of delicate greens, so a light dressing, added just before serving, is essential. We recommend a lemon or lime vinaigrette that uses fresh citrus juice and extra-virgin olive oil. A light sprinkle of freshly ground black pepper is a plus.

[ami]

A Quick and Healthy Salad Idea

Whether served as a side dish or entrée, for lunch or for dinner, salads are a featured player on the South Beach Diet. What makes them so great is how healthy and versatile they are. In addition to utilizing a wide variety of greens and lean sources of protein (from turkey and chicken to beans and grains), you can also jazz up your salads with the addition of nuts, and also fruit (on Phase 2). Include this delicious white bean and spinach salad recipe at your next meal.

White Bean and Spinach Salad (Phase 1)

Description
Remarkably easy to prepare, this bean and spinach salad is also very tasty. Slice the red onion as thinly as possible; when you soak it in warm olive oil and lemon juice, the bite will mellow, leaving you with a delightfully sweet and flavorful red onion vinaigrette.

Make-Ahead: Vinaigrette can be made up to 1 day ahead and refrigerated in a covered container. Bring to room temperature before tossing with beans and spinach.

Prep time: 35 minutes
Cook time: 2 minutes

Makes 10 servings

Ingredients
1 small red onion, very thinly sliced
3 garlic cloves, minced
6 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 cup extra-virgin olive oil
3 (15-ounce) cans cannellini beans, rinsed and drained
1 1/2 cups (2 ounces) packed baby spinach
Freshly ground black pepper

Instructions
Combine onion, garlic, lemon juice, and salt in a large serving bowl; stir well.

Heat oil in a small skillet over medium-high heat until just warm, about 2 minutes. Slowly and carefully pour warm oil over onion mixture (it will sizzle a bit). Stir well to combine and let sit at room temperature for 20 minutes, stirring occasionally.

Add beans and spinach to the vinaigrette, and toss well to coat. Season with pepper to taste, and serve.

Nutritional information
Per serving:
130 calories
6 g fat (1 g sat)
15 g carbohydrate
4 g protein
4 g fiber
320 mg sodium

[ami]

A Healthy Side Salad

Nothing complements a meal quite like a healthy, delicious side salad. The high-fiber bean dish below also includes fresh vegetables and savory seasonings. It’s the perfect accompaniment to a chicken, beef, or pork entrée. Simply add a little leftover chicken or meat to the salad for a light lunch the following day.

Cannellini Bean Salad (Phase 1)

Description
This quick, easy bean salad is great chilled or at room temperature, making it a good take-along dish for work or a potluck. Serve it as a side with grilled chicken or fish. You can substitute 2 or 3 tablespoons chopped fresh herbs for dried and try dried basil in place of oregano, if you wish.

Prep time: 10 minutes

Makes 4 (1-cup) servings

Ingredients
2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
1 tablespoon minced red onion
3/4 teaspoon dried oregano
2 medium cucumbers, peeled, seeded, and diced
1 (15-ounce) can cannellini beans, rinsed and drained
1 red bell pepper, finely diced
Salt and freshly ground black pepper

Instructions
Whisk together oil, vinegar, onion, and oregano in a large mixing bowl. Add cucumbers, beans, and bell pepper; toss to combine. Season with salt and pepper and serve.

Nutritional information
Per (1-cup) serving:
180 calories
8 g fat (1 g sat)
22 g carbohydrate
7 g protein
5 g fiber
80 mg sodium

[ami]

4 Simple No-Cook Salads

Step away from the stove — it’s too hot to cook! When the temperature rises, crisp, refreshing salads are perfect for lunch or a light dinner. And with an array of fresh seasonal vegetables and herbs in abundance at supermarkets, local farmers’ markets and farm stands (not to mention your own garden) all summer long, it’s easy to switch up your salad routine. Keep your kitchen cool and try these healthy no-cook salads; they all feature summer’s freshest produce.

Arugula, Sun-Dried Tomato, and Ricotta Salata Salad (Phase 1)
Toss arugula, chopped sun-dried tomatoes, romaine lettuce, black olives, ricotta salata, chopped celery and celery leaves, and sliced mushrooms with a mustardy vinaigrette. Add some fresh oregano just before serving, if you like.


Shrimp, Radicchio, and Fennel Salad (Phase 1)
Toss cooked shrimp with torn pieces of radicchio, shaved fennel, fresh lemon juice, extra-virgin olive oil, and grated Parmesan.


Greek Feta Salad (Phase 1)
Toss shredded romaine lettuce with thinly sliced scallions, chopped dill, crumbled reduced-fat feta cheese, fresh lemon juice, extra-virgin olive oil, salt, and pepper.


Tropical Black Bean Salad (Phase 2)
Toss rinsed and drained canned black beans with a zesty hot sauce, diced papaya, halved cherry or grape tomatoes, sliced scallions, fresh lime juice, extra-virgin olive oil, and chunks of reduced-fat Monterey Jack cheese. Sprinkle with chopped cilantro.

For more no-cook salad ideas as well as 200 more delicious recipes that can be prepared in 30 minutes or less, pick up a copy of The South Beach Diet Super Quick Cookbook.

[ami]

Delicious and Healthy Recipes
A Simple Warm-Weather Salad
Looking for a quick and easy summer salad? There's nothing quite like one that's brimming with the season's freshest vegetables. Packed with juicy tomatoes, crisp cucumbers, green beans, and more, this tasty salad is just the ticket to round out a healthy summer meal.
Get the recipe:
http://www.southbeachdiet.com/food-fitn ... r_20120812