Southern Living: Simple Southern Salads

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Simple Southern Salads

Johnson, Holley

We've lightened our favorite recipes to fit your healthy lifestyle. They never tasted so good.

Enjoy the mouthwatering flavors of deli salads with more wholesome ingredients and fewer calories. We've updated these classic Southern staples by simplifying the preparation and shortening and lightening the ingredient lists. Yet their bold, delicious taste has been enhanced. The only job left for you is to incorporate them into your recipe repertoire for picnics, tailgates, and luncheons. HOLLEY JOHNSON M.S., R.D.

OVERNIGHT SLAW

MAKES 8 SERVINGS

PREP: 15 MIN., COOK: 4 MIN., CHILL: 8 HOURS

6 cups shredded cabbage (about 1 ¾ pounds)*

1 cup shredded red cabbage*

½ cup shredded carrot*

½ cup chopped red bell pepper

2 green onions, diagonally sliced

1 ½ tablespoons sugar

3 tablespoons white wine vinegar

3 tablespoons vegetable oil

½ teaspoon celery seed

½ teaspoon mustard seed

1 teaspoon coarse-grained Dijon mustard

¼ teaspoon salt

1/8 teaspoon pepper

½ (4-ounce) package crumbled feta cheese

COMBINE 6 cups shredded cabbage and next 4 ingredients in a large bowl.

STIR together sugar and next 7 ingredients in a small saucepan; bring to a boil. Boil 1 minute. Remove from heat; cool completely. Pour dressing over cabbage mixture; toss well. Cover and chill 8 hours. Toss with feta cheese just before serving.

CAROLYN WILLIAMS

NASHVILLE, TENNESSEE

* 1 (16-ounce) package slaw mix may be substituted for shredded cabbages and carrot.

Per (1 cup) serving: Calories 98 (62% calories from fat); Fat 7g (sat 1.5g, mono 3.5g, poly 17g); Prolein 2.2g; Carb 7.7g; Fiber 0.7g; Chol 6mg; Iron 0.6mg; Sodium 188mg; Calc 70mg.

EGG SALAD

MAKES 5 SERVINGS

PREP: 15 MIN., CHILL: 2 HRS.

We loved the addition of fresh dill to this traditional salad, but if you prefer to leave it out, boost the flavor with an additional teaspoon of prepared yellow mustard.

¼ cup light mayonnaise

1 tablespoon chopped fresh dill

1 tablespoon grated onion

1 tablespoon dill pickle relish

1 tablespoon prepared yellow mustard

¼ teaspoon pepper

1/8 teaspoon salt

8 hard-cooked eggs, coarsely chopped

STIR together first 7 ingredients in a large bowl; gently stir in eggs. Cover and chill at least 2 hours or up to 2 days. BESS OSUCHA

MOUNT PLEASANT, SOUTH CAROLINA

Per (½ cup) serving: Calories 171 (67% calories from fat): Fat 12.6g (sat 3.2g, mono 3.3g. poly 1.2g); Protein 10.3g; Carb 3.5g; Fiber 0.3g: Chol 343mg; Iron 1.1 mg; Sodium 320mg; Calc 44mg.

VANILLA-SCENTED FRUIT SALAD

MAKES 5 SERVINGS

PREP: 15 MIN., COOK: 15 MIN.

For the best texture, choose crisp apples such as Granny Smith, Fuji, or McIntosh, and Bartlett or Bosc pears.

1/3 cup sugar

¼ cup water

¼ cup apple juice

1 teaspoon vanilla extract

2 cups coarsely chopped apple (about 2 medium)

2 cups coarsely chopped pear (about 3 medium)

1 cup red or green seedless grapes

2 teaspoons fresh lemon juice

STIR together first 3 ingredients in a small saucepan. Bring to a boil; reduce heat, and simmer, stirring occasionally, 12 minutes or until mixture is reduced. Remove pan from heat; stir in vanilla, and cool completely.

COMBINE apple and next 3 ingredients in a large bowl. Drizzle cooled syrup over fruit, gently tossing to coat. MARIANNE SELF

HELENA, ALABAMA

Per (1 cup) serving: Calories 165; Fat 0g (sat 0g, mono 0g, poly 0g); Protein 0.7g; Carb 43g; Fiber 4,6g; Chol 0mg; Iron 0.3mg; Sodium 3mg; Calc 16mg.

ROASTED CORN-AND-BLACK BEAN SALAD

MAKES 8 SERVINGS

PREP: 15 MIN., BROIL: 12 MIN., STAND: 10 MIN.

2 cups fresh corn kernels (about 3 ears)*

1 (15-ounce) can black beans, rinsed and drained

1 cup chopped tomato

1/3 cup lime juice

¼ cup red onion, finely chopped

½ jalapeño pepper, seeded and chopped

2 tablespoons chopped fresh cilantro

2 teaspoons hot sauce

½ teaspoon salt

½ teaspoon ground cumin

½ teaspoon ground coriander

½ teaspoon pepper

PLACE corn on an aluminum foil-lined baking sheet.

BROIL corn 5 inches from heat 12 minutes or until lightly browned, stirring once. Remove from oven, and let stand 10 minutes.

COMBINE corn and remaining ingredients in a large bowl. Cover and chill until ready to serve. ROBERT ST. JOHN

CRESCENT CITY GRILL

HATTIESBURG, MISSISSIPPI

* 2 cups frozen whole kernel corn, thawed, or 2 cups canned whole kernel corn may be substituted.

Per (½ cup) serving: Calories 65 (8% calories from fat); Fat 0.7g (sat 0.1g, mono 0.2g, poly 0.3g); Protein 3g; Carb 15g; Fiber 3.3g; Chol 0mg; Iron 1mg; Sodium 212mg; Calc 19mg.

CHUNKY CHICKEN PARMESAN SALAD

MAKES 10 SERVINGS

PREP: 15 MIN., CHILL: 2 HRS.

4 cups chopped cooked chicken breast

1/3 cup light mayonnaise

¼ cup freshly shredded Parmesan cheese

2 green onions, chopped

2 celery ribs, chopped

2 tablespoons chopped pecans, toasted

¼ teaspoon pepper

1/8 teaspoon salt

Garnish: celery leaves

STIR together first 8 ingredients in a large bowl. Cover and chill 2 hours. Garnish, if desired. GRACIE WILTON

ALABASTER, ALABAMA

NOTE: For testing purposes only, we used BelGioioso Freshly Shredded Parmesan Cheese.

Per (½ cup) serving: Calories 140 (41% calories from fat); Fat 6.2g (sat 1.4g, mono 1.5g, poly 0.8g); Protein 18.4g; Carb 1.6g; Fiber 0.4g; Chol 52mg; Iron 07mg; Sodium 178mg; Calc 39mg.

GARLIC-HERB TWO-BEAN SALAD

MAKES 8 SERVINGS

PREP: 15 MIN., CHILL: 2 HRS.

1 (19-ounce) can chickpeas, drained and rinsed

1 (15-ounce) can kidney beans, drained and rinsed

½ cup diced red onion

2 garlic cloves, minced

1 jalapeño pepper, finely chopped

3 tablespoons chopped fresh cilantro

¼ cup olive oil

2 tablespoons red wine vinegar

½ teaspoon salt

¼ teaspoon pepper

COMBINE first 6 ingredients in a bowl.

WHISK together oil and next 3 ingredients in a small bowl. Drizzle vinaigrette over bean mixture; toss gently to combine. Cover and chill 2 hours.

Per (½ cup) serving: Calories 158 (42% calories from fat); Fat 7.5g (sat 1g, mono 5.1g, poly 1g); Protein 4.6g; Carb 18.7g; Fiber 3.8g; Chol 0mg; Iron 1.3mg; Sodium 290mg; Calc 31mg.

HEART-HEALTHY FAT

When adding fat to your diet, include unsaturated fats found in olive, peanut, and canola oils; avocados; nuts; and salmon. Studies show they can lower the risk of heart disease.

HOLLEY JOHNSON M.S., R.D.