Summer Salads

Summer is the perfect time to have salads for main meals. Salads are light, refreshing, require minimal cooking and incorporate fresh produce.  The following three salads are hearty enough to be entrees or can be used as sides. Enjoy the Summer with more salads!  

Edamame – Blueberry Salad
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Ingredients:
 
2 cups frozen shelled edamame (fresh when in season)
1 cup fresh blueberries (~6 oz)
1/3 cup shave Pecorino cheese (~1 oz)
¼ cup thinly sliced shallots
2 T chopped fresh basil
2 T chopped fresh mint

For the Vinaigrette:
 
3 T olive oil
3 T blueberry juice
1 T blueberry syrup
1 T rice vinegar
1 tsp Dijon mustard
Salt & black pepper to taste 

Directions:
 

• Whisk together vinaigrette ingredients.
• Cook the edamame in boiling water for about 2 minutes. If using fresh edamame, cook the whole pod in boiling water for 5 minutes and then shell.
• Pour vinaigrette over cooked edamame.
• Add remaining ingredients and toss.
• Serve as side dish or top a leafy green salad for a main entree option. 

 
Makes about 4 cups. 

​Simple Blueberry Syrup
1 cup blueberries
1 cup water
1 cup sugar
1 tsp lemon juice
 
Heat blueberries, water and sugar in a saucepan over low, stirring until the sugar is dissolved (~5 minutes). Increase the heat to medium and simmer until thickened (~15 minutes). Mix in the lemon juice at the end. Serve immediately warm or keep in refrigerator for future use.  

Nutrition per Serving (~1/3 -1/2 cup):   106 calories; 6g total fat (1g sat); 0mg cholesterol; 20mg sodium; 8g carbohydrates; 2g fiber; 4g protein
 Recipe from Cuisine at Home

​Tuscan Tortellini Pasta Salad

Ingredients:
 
20 oz fresh cheese tortellini
2 cups spinach or baby (Spring) greens
1 can (~6 oz) pitted olives of your choice
½ cup sun-dried tomatoes, chopped
¼ cup freshly grated Parmesan
2 T fresh herbs, chopped (oregano, thyme, rosemary, basil, marjoram, etc) 
 
Dressing:
 
1/4 cup olive oil
3 T balsamic vinegar
2 tsp honey
½ tsp no-salt Italian or Tuscan herb blend
Fresh Black Pepper to taste 

Directions: 

• Cook tortellini according to package directions. Immediately rinse under cold water, drain and place in a large bowl or platter in the refrigerator to cool.
• Mix together all the dressing ingredients until well-blended.
• Add spinach, sun-dried tomatoes and olives to the tortellini and top with the dressing.
• Toss to coat and finish with Parmesan and fresh herbs of your choice.

Makes about 10 cups.
 
Nutrition per Cup: 160 Calories; 11g Fat; 5g Protein; 11g Carbs; 1g Fiber; 550g Sodium

Sesame Chicken Salad
 
For the Chicken:

• 4 boneless, skinless chicken breast halves (~1 ½ lbs)
• 3 T reduced sodium soy sauce

 
For the Dressing:

• 1 cup mayonnaise
• 1 cup cilantro leaves
• 3 T rice vinegar
• 2 T sesame oil
• 2 T reduced soy sauce
• 1 T sugar
• 1 T fresh ginger
• Pinch of cayenne

 
Toppings:

• 2 T sesame seeds – toasted
• 2/3 cup sliced almonds – toasted

 
For the Salad:

• 1 small Napa cabbage head, chopped
• 3 large carrots, grated 
• 1 red bell pepper, sliced

Directions:

• Here are two options for the chicken: 1) marinate in the soy sauce for 20 minutes and grill over low heat. 2) Poach chicken in a medium saucepan with soy sauce and enough water to cover, bring to a boil, cover, turn off heat and let stand 30 minutes. Either way, the chicken internal temperature should reach 165 degrees F. Remove chicken once cooked and cut into bite-sized pieces.
• Combine all dressing ingredients in a blender and puree until smooth.
• Toast sesame seeds in a dry skillet over medium heat until golden, stirring continually. Set aside.
• Toast almonds in a dry skillet over medium heat until golden, stirring continually. Set aside.
• Toss cabbage/lettuce, carrots, red bell pepper and chicken with dressing. 
• Top with toasted sesame seeds and almonds. 

Makes about 10 cups. Serving size is 1.5-2 cups, depending on size of cabbage used. 
Nutrition per Serving: 330 Calories; 24g Fat (3g Sat); 20g Protein; 8g Carbs; 2g Fiber; 310mg Sodium
Recipe from Cuisine at Home