Salads Recipe For Weight Loss

Include this salad to your diet plan. Add salt and black pepper up to your taste. Lemon juice has Vitamin C when helps you to reduce body fat. salads recipe for weight loss plus Lemon Juice cuts off your belly fat and helps you reduce weight in a couple of weeks.

Here are some salads recipe for weight loss :

salads recipe for weight loss

1. Tuna Nicoise

This classic salad originates from a nice, sunny and vibrant Mediterranean city. To increase good fats, switch from tuna to canned or leftover grilled salmon.

PREP TIME: 10 minutes
SERVINGS: 4

Ingredients:
4 c romaine lettuce, chopped
1 can (12 oz) tuna, rinsed and drained
20 black olives
8 new potatoes (8 oz), boiled, drained and chilled
1 c green beans, steamed, drained and chilled
2 hard-cooked eggs, sliced
1 c cherry tomatoes

Dressing:
1 Tbsp Penzeys Spices Sunny Paris Seasoning, or other salt-free seasoning blend
2 Tbsp olive oil
2 Tbsp lemon juice
½ tsp Dijon mustard
½ tsp salt
½ tsp freshly ground black pepper

1. TOMAKE THE SALAD: Place the lettuce in a bowl or on a platter. Arrange the tuna, olives, potatoes, green beans, eggs and tomatoes on top of the lettuce.
2. TOMAKE THE DRESSING: Whisk together the seasoning blend, oil, lemon juice, mustard, salt and pepper. Drizzle over the salad.

CALORIES PER SERVING: 290

MAKE IT A MEAL: Add 1 medium whole wheat roll for a total 390 calories.

 

 

salads recipe for weight loss

2. Couscous and Vegetable Salad

This colorful vegetable-packed salad isn’t only low in calories, it’s also high in protein and fiber.

PREP TIME: 15 minutes + 30 minutes chill time
COOK TIME: 5 minutes
SERVINGS: 6

1½ c water
1 tsp salt
1 tsp + 1 Tbsp olive oil
1 c whole wheat couscous
1 can (15 oz) chickpeas, rinsed and drained (3 Tbsp of liquid reserved)
½ c frozen peas, thawed
1 med carrot, coarsely shredded
1 sm tomato, chopped
1 sm red or yellow bell pepper, chopped
2½ Tbsp currants
2½ Tbsp finely chopped fresh chives
1½ Tbsp pistachios or pine nuts
1½ Tbsp lemon juice
¼ tsp dried thyme
¼ tsp dried oregano
Angostura bitters (optional)

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1. BRING the water, salt and 1 tsp of the oil to a boil in a medium saucepan over high heat. Stir in the couscous. Remove from the heat and cover. Let stand for 5 minutes, or until the liquid is absorbed. Fluff with a fork.
2. TRANSFER the couscous to a large bowl. Add the chickpeas (setting aside the liquid), peas, carrot, tomato, pepper, currants, chives and nuts. Toss gently until mixed.
3. WHISK together the lemon juice, thyme, oregano, bitters (if desired), reserved chickpea liquid, and remaining tablespoon of oil in a small bowl. Mix and pour over the salad. Toss to mix well.
4. COVER and refrigerate for 30 minutes to blend flavors.

CALORIES PER SERVING: 260

MAKE IT A MEAL: Add 3 oz tuna mixed with 1 Tbsp light mayo for a total 400 calories.

 

 

salads recipe for weight loss

 

3. Smoked Turkey, Black Bean and Edamame Salad

You can find smoked turkey as either turkey breast in the deli section or smoked parts in the meat section. Edamame (soy beans) are a good freezer staple for a quick snack or addition to a salad—like this one!

PREP TIME: 15 minutes
SERVINGS: 4

2 c cubed smoked turkey meat
1 can (14-19 oz) black beans, rinsed and drained
1 can (14-19 oz) no-salt-added corn kernels
1 c shelled edamame, cooked according to package directions and cooled
1 med red bell pepper, chopped
½ c finely chopped red onion
¼ c finely chopped fresh cilantro (optional)
1 Tbsp minced garlic
1 tsp McCormick Salt Free Original Perfect Pinch
2 Tbsp olive oil
2 Tbsp cider vinegar
1 tsp Dijon mustard
4 c field greens

1. COMBINE the turkey, beans, corn, edamame, bell pepper, onion, cilantro (if desired), garlic, and Perfect Pinch. Whisk together the oil, vinegar and mustard and pour over the turkey and vegetables. Toss to combine. Season with salt and pepper.
2. PLACE the lettuce on each of 4 plates. Top with the turkey and vegetable mixture.

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CALORIES PER SERVING: 390

 

 

salads recipe for weight loss

4. Chinese Chicken Salad

We cut down the calories in this lunch classic by baking the wonton wrappers rather than buying them fried, and by using much less oil in the dressing.

PREP TIME: 20 minutes
COOK TIME: 8 minutes
SERVINGS: 4

12 square wonton wrappers
4 c mesclun or torn romaine lettuce
2 c chopped cooked chicken
½ package (about 3½ oz) enoki mushrooms
1 can slice water chestnuts, drained
3 scallions, sliced into thin round
1 rib celery, finely chipped
2 Tbsp rice vinegar
1 Tbsp peanut oil
1 Tbsp sesame seeds
1 Tbsp hoisin sauce
1 tsp sesame oil
1 tsp mustard powder
½ tsp sriracha sauce (optional)

1. PREHEAT the oven to 350° F. Cut the wonton wrappers into ½” strips. Place the strips on a nonstick baking sheet. Coat with cooking spray and bake until crisp and lightly browned, about 5 minutes.
2. COMBINE the lettuce, chicken, mushrooms, water chestnuts, scallions, and celery in a large salad bowl. In another bowl, whisk together the vinegar, peanut oil, sesame seeds, hoisin sauce, sesame oil, mustard powder and sriracha sauce (if desired). Pour the sauce over the chicken and vegetables. Toss to blend. Top with the crisp wonton skins.

CALORIES PER SERVING: 310

 

 

salads recipe for weight loss

5. Grilled Chopped Steakhouse Salad

This salad is just like one you might order at your favorite steakhouse, but much healthier and lower in calories. Olive oil, balsamic vinegar, Dijon mustard and shallots make a tasty and light dressing.

PREP TIME: 25 minutes + 10 minutes stand time
COOK TIME: 20 minutes
SERVINGS: 4

4 oz French bread, cut into ¾” cubes
¾ lb flank steak, trimmed
½ tsp salt
¼ tsp freshly ground pepper
1 sm head iceberg lettuce, chopped (4 c)
1 lg cucumber, peeled, seeded, and chopped
1 pint grape tomatoes, halved
2 carrots, chopped
1 lg red bell pepper, chopped
1 Gala apple, peeled, cored and chopped
½ sm red onion, chopped
3 Tbsp finely chopped shallots
2 Tbsp balsamic vinegar
1 tsp Dijon mustard
1 Tbsp extra virgin olive oil

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1. PREHEAT the oven to 425° F. Coat a baking sheet with cooking spray.
2. ARRANGE the bread cubes on the baking sheet in a single layer. Bake until lightly golden and crisp, 7 to 8 minutes. Cool on the pan.
3. HEAT a large nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle the steak with ¼ tsp of the salt and ⅛ tsp of the pepper. Set the steak on the grill pan. Cook for 5 to 6 minutes per side for medium-rare to medium. Transfer to a cutting board and let stand for 10 minutes.
4. COMBINE the bread cubes, lettuce, cucumber, tomatoes, carrots, bell pepper, apple and onion in a large bowl. Combine the shallots, vinegar, mustard and remaining ¼ salt and ⅛ tsp pepper in a separate bowl. Whisk in the oil until well combined. Pour over the salad and toss well.

CALORIES PER SERVING: 340

 

 

salads recipe for weight loss

6. Greek Salad

Not  that you need a reason to indulge in yet another Mediterranean fave, but it’s been proven that following a Mediterranean diet helps you live longer, as well as lower your risk for heart disease.

2 c chopped romaine lettuce
1 med tomato, cut into wedges
5 kalamata olives
3 stuffed grape leaves
¼ c reduced feta cheese
1 tsp olive oil, mixed with ½ tbsp. red vinegar
½ tsp dried oregano
½ med whole wheat pita

PLACE the lettuce on a plate. Arrange the tomato, olives, grape leaves, feta, oregano and whole wheat pita. Drizzle with oil and vinegar.

CALORIES PER SERVING: 410

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