top 5 salads recipes for weight loss

1. CURRIED CHICKEN AND BABY SPINACH SALAD

An array of flavors, textures, and colors makes this salad as pretty as it is tasty. Swap out
other herbs, nuts, or fruits to suit your taste or use what’s in your fridge. For a speedy nocook
dinner, pick up a rotisserie chicken, discard the skin, and shred the breast meat.

INGREDIENTS

 

1 container (4 ounces) plain nonfat Greek yogurt 1 tablespoon lime juice

1 teaspoon curry powder
4 ounces cooked chicken breast, shredded 1 stalk celery, thinly sliced 1 scallion, thinly
sliced
Salt and black pepper
½ cup fresh raspberries
3 cups baby spinach

2 tablespoons chopped fresh cilantro
18 whole raw almonds, coarsely chopped 2 slices high-fiber bread, toasted and cut into
triangles In a medium bowl, whisk the yogurt, lime juice, and curry powder. Fold in the
shredded chicken, celery, and scallion. Season to taste with salt and pepper. Gently fold in
the raspberries.
Divide the spinach between two shallow serving bowls. Add a scoop of chicken salad to
each plate; garnish with cilantro and almonds.
Serve with toast triangles for scooping.
NUTRITION INFO: 305 calories, 30 grams protein, 22 grams carbs, 10 grams fiber, 7
grams fat

2. CUMIN-ROASTED SWEET POTATO, QUINOA, AND BLACK BEAN SALAD

The delicate texture of quinoa is a perfect partner to hearty sweet potatoes and black
beans, but you can also substitute farro. Serve warm or at room temperature.

INGREDIENTS

 

1 small sweet potato, peeled and cut into 1-inch cubes

1 teaspoon olive oil
½ teaspoon ground cumin Salt and black pepper
½ cup quinoa
1 cup water

3 tablespoons lime juice
1 cup canned black beans, drained and rinsed

1 tablespoon minced red onion
¼ cup chopped fresh cilantro

1 cup baby arugula
2 tablespoons crumbled, reduced-fat feta cheese Preheat the oven to 400°F. On a baking
sheet, toss the sweet potato cubes with the oil, cumin, salt, and pepper. Roast for 25
minutes, stirring occasionally, until the potatoes are tender on the inside and slightly crispy
on the outside.
Meanwhile, in a small saucepan over high heat, bring the quinoa and water to a boil.
Reduce the heat to low, cover, and simmer for 18 minutes, until the water is absorbed and
the quinoa is fluffy. Remove the pan from the heat and let it sit, covered, for 5 minutes. Fluff
the quinoa with a fork. If serving the salad at room temperature, refrigerate it for at least 15
minutes.
In a serving bowl, toss the sweet potatoes and quinoa with the lime juice, beans, onion, and
cilantro. Line two serving plates with arugula, mound the quinoa mixture on top, and sprinkle
with the feta.
NUTRITION INFO: 355 calories, 17 grams protein, 60 grams carbs, 12 grams fiber, 6
grams fat

3. SPICY, CRUNCHY WHEAT BERRY SALAD

Available in specialty food stores and large supermarkets, wheat berries are the whole
grain from which wheat flour is milled. They’re a flavorful, fiber-rich substitute for rice or
pasta. If you can’t find wheat berries, use brown rice or quinoa. Serve warm, cold, or at
room temperature.

INGREDIENTS

 

2⁄3 cup wheat berries Pinch of salt
2 tablespoons lemon juice
½ teaspoon ground cinnamon
1 tablespoon minced red onion
1 small stalk celery, thinly sliced
3 tablespoons chopped walnuts
½ large crisp apple, diced 2 cups baby spinach
4 tablespoons soft goat cheese
In a small saucepan, combine the wheat berries and salt with water to cover by at least 2
inches. Place the pan over high heat and bring to a boil. Reduce the heat and simmer for 40
minutes, until the wheat berries are just tender but still have some bite.
Drain the wheat berries and toss them with the lemon juice and cinnamon. Let them cool
slightly.
In a medium serving bowl, combine the onion, celery, walnuts, and apple. Fold in the cooled
wheat berries.
Just before serving, divide the spinach between two serving plates. Mound the wheat berry
mixture on top of the spinach. Top with the goat cheese.
NUTRITION INFO: 340 calories, 19 grams protein, 24 grams carbs, 10 grams fiber, 10
grams fat

4. KALE SALAD WITH TOASTED CHICKPEAS AND LEMON-TAHINI DRESSING 

Kale is a super-healthy alternative to lettuce. The tahini dressing, made with ground sesame
seeds, tastes great on just about anything. Double the batch and use it another day drizzled
over roasted vegetables.

INGREDIENTS

 

¾ cup canned chickpeas, drained and rinsed Salt and black pepper
Pinch of ground cumin
1 tablespoon lemon juice

1 teaspoon tahini
1 small clove garlic, minced 2½ cups stemmed and chopped fresh kale leaves (about ½
bunch) ½ cup shredded carrot Preheat the oven to 400°F.
On a rimmed baking sheet, toss the chickpeas with the salt, pepper, and cumin. Roast for
15 to 20 minutes, until crisp and lightly toasted, shaking the pan occasionally to ensure even
toasting.
Meanwhile, in a medium serving bowl, whisk the lemon juice, tahini, and garlic until
combined. Whisk in about 2 tablespoons water until the dressing is smooth and of the
desired consistency.
Add the kale, carrot, and chickpeas; toss to coat well. Add more salt and pepper to taste.
NUTRITION INFO: 350 calories, 18 grams protein, 66 grams carbs, 13 grams fiber, 6
grams fat

5. CHOPPED CHICKEN AND PEPPERONI SALAD ON MIXED GREENS

Turkey pepperoni, made by Hormel and other brands, is less fatty than but just as flavorful
as salami.

INGREDIENTS

VINAIGRETTE

1 tablespoon chopped fresh basil or 1 teaspoon dried 1 tablespoon grated reduced-fat
Parmesan cheese 2 tablespoons red wine vinegar 2 teaspoons olive oil

1 teaspoon Dijon mustard
SALAD
5 cups finely chopped romaine lettuce

2 cups finely chopped fresh spinach
4 ounces cooked skinless chicken breast, chopped 1 ounce sliced low-fat turkey pepperoni,
chopped 1 medium English cucumber, unpeeled and chopped (about 2 cups) 5 fresh basil
leaves, chopped 2 cups halved or quartered cherry tomatoes ½ cup canned chickpeas,
drained and rinsed 2 tablespoons crumbled, reduced-fat feta cheese Salt and black pepper

4 black olives for garnish
For the vinaigrette: In a small bowl, combine the basil, Parmesan, vinegar, oil, and mustard.
Whisk until well blended. Set aside.
For the salad: In a large bowl, toss together the romaine and spinach. Divide between two
plates.
In the same large bowl, combine the chicken, pepperoni, cucumber, basil, tomatoes,
chickpeas, and feta; toss well. Spoon the mixture over the salad greens. Season with salt
and pepper to taste.
Dress the salad with vinaigrette right before serving and garnish each plate with 2 olives.
NUTRITION INFO: 330 calories, 32 grams protein, 24 grams carbs, 9 grams fiber, 12
grams fat