Chopping spree: sensational salads don't come only from restaurants. Make your own impressive entrees with these four easy recipes

Muscle & Fitness/Hers, April, 2003 by Devin Alexander

Don't salads seem to taste better in restaurants? The veggies are crisp, the chicken perfectly grilled, the dressing gives a hint of flavor to each bite--and everything is chopped and blended to perfection.

When you try to replicate the salad at home, though, the results are usually disappointing. Your veggies turn out soggy, the meat's bland and the dressing drips to the bottom of the bowl. You find yourself consuming each bite without really enjoying it ... or worse yet, dumping it all down the sink in disgust.

Here's how to create your own restaurant-worthy chopped salads at home with minimum time and effort. With these tips, tricks and techniques, you'll be wearing a chef's hat in no time.

COBB SALAD

8 cups lettuce (romaine or romaine/iceberg mix)
8 oz. turkey breast
3 hard-boiled egg whites
3 small tomatoes
5 black olives
2 Tbsp. bacon bits
2 Tbsp. crumbled blue cheese
2 Tbsp. reduced-fat blue cheese dressing (use your favorite or try
   Litehouse Blue Cheese, Marie's Light Blue Cheese or Trader Joe's
   Reduced-Fat Balsamic Blue Cheese)

Chop lettuce, turkey, egg whites, tomatoes and olives following the instructions in the chopping chart on page 52; mix in a large bowl. Add bacon bits and cheese. Just before serving, toss with dressing, Makes two servings. Per serving (made with dressing containing 6 g fat for 2 Tbsp): 275 calories, 35 g protein, 13 g carbohydrate, 10 g fat, 6 g fiber.

TUSCAN SALAD (at left)

10 sun-dried tomatoes (approximately 1 cup chopped, not packed in oil)
8 cups romaine lettuce
1 cup arugula
1 cup extra-firm light tofu
1 cup asparagus
2 oz. low-fat mozzarella cheese
1 roasted red pepper
1/2 cup fat-free croutons
2 Tbsp. reduced-fat Tuscany, roasted red pepper or Italian dressing (use
   your favorite or try Annie's Naturals Tuscany Italian or Seeds of
   Change Roasted Red Pepper Vinaigrette)

Chop all ingredients except croutons and dressing; mix in a large bowl. Just before serving, add croutons and dressing and toss. Makes two servings. Per serving: 338 calories, 31 g protein, 38 g carbohydrate, 10 g fat, 12 g fiber.

MEXICAN SALAD

2 Tbsp. taco seasoning mix (use your favorite or try Simply Organic
  Southwest Taco Seasoning)
8 oz. 96%-lean ground beef (use your favorite or try Laura's Lean Beef)
6 cups romaine lettuce
1 green bell pepper
2 oz. low-fat cheddar cheese (use your favorite or try Cabot's 75% Light
  Cheddar)
1 slice avocado (approximately 1/10 of a 3-inch-diameter avocado),
  optional
1/2 cup canned black beans, drained
1/4 cup canned whole-kernel corn, drained
1 cup fresh pico de gallo or salsa, drained
10 baked tortilla chips, crushed into bite-size pieces
2 Tbsp. reduced-fat Southwest or ranch dressing (use your favorite or
  try T. Marzetti Two-Lightful Ranch), or add extra pico de gallo or
  fire-roasted salsa

Mix taco seasoning with 3 tablespoons water until lumps are removed. Set aside. Brown beef over medium heat, crumbling while cooking. When beef is almost browned, stir in taco seasoning mixture. Cook, stirring occasionally, until liquid has evaporated. Remove from heat. Meanwhile, chop lettuce, bell pepper, cheese and avocado; mix in a large bowl. Add beans, corn, salsa and seasoned beef. Just before serving, add chips and dressing and toss. Makes two servings. Per serving (with avocado): 440 calories, 40 g protein, 45 g carbohydrate, 11 g fat, 12 g fiber.

GREEK SALAD

3 cups romaine lettuce
8 oz. chicken breast (use leftover, or prepackaged such as Louis Rich
    brand chicken breast strips, or ask for half-inch-thick slices from
    the deli counter)
1 red bell pepper
1 green bell pepper
1/2 medium cucumber
2 stalks celery
8 Kalamata olives
1 oz. reduced-fat feta cheese (use your favorite or try Athenos brand)
2 Tbsp. reduced-fat Greek or Mediterranean dressing (use your favorite
   or try Seeds of Change Greek Feta Vinaigrette, Trader Joe's Greek
   Salad Dressing or Carmela's Gourmet Mediterranean)

Chop all ingredients except dressing and mix in a large bowl. Just before serving, toss with dressing. Makes two servings. Per serving. 224 calories, 25 g protein, 15 g carbohydrate, 8 g fat, 5 g fiber.

food guide

Annie's Naturals

800-434-1234

www.anniesnaturals.com

Cabot

888-792-2268

www.cabotcheese.com

Laura's Lean Beef

859-299-7707

www.laurasleanbeef.com

Seeds of Change

888-762-7333

www.seedsofchange.com

Simply Organic

800-669-3275

www.frontierbrands.com

T. Marzetti

614-846-2232

www.marzetti.com

RELATED ARTICLE

EXTREMELY IMPORTANT TIP:

Each ingredient must be as dry as possible or you won't be biting into a crisp, restaurant-quality salad. Using a food processor to chop veggies like bell peppers and cucumbers often releases water from them. Dry chopped veggies in a salad spinner or with paper towels.

chef's tip: When choosing salad greens, consider the fiber content. Three cups of iceberg lettuce contain only 1.5 grams of fiber, while 3 cups of romaine contain 4 grams, and 3 cups of fresh spinach contain 4.5 grams.

RELATED ARTICLE: CHOPPING BLOCK: HOW TO CHOP YOUR SALAD FIXINGS