意大利面和谷物沙拉呈现出极好的面，将全谷物和蔬菜结合成一个方便的菜肴！从野餐到大餐，谷物和意大利面沙拉总是最喜欢的人群。根据您的份量的大小，您可以享受这些食谱或侧面。狗万买球网址

面食沙拉

1.Lemony Orzo Veggie Salad with Chicken|烹饪灯
这种五颜六色的Orzo和鸡肉主沙拉挤满了各种切碎的新鲜蔬菜，并配以浓郁的柠檬调味料。这对于剩菜或烤肉店鸡来说是一个很好的用途。食谱在每杯1¼杯中煮4份。

Nutrition (per serving):Calories: 281; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 26mg; Sodium: 301mg; Carbohydrate: 35g; Dietary Fiber: 2g; Sugar: 4g; Protein: 16g

2.Bacon Tomato Pasta Salad|食物狂热者
咸味培根和西红柿在这种受BLT启发的Orzo意大利面沙拉中聚集在一起。只需加入松脆的煮熟的培根，成熟的西红柿和Orzo，然后扔进红酒醋汁 - Yum！食谱送2份。

Nutrition (per serving):Calories: 240; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 16mg; Sodium: 629mg; Carbohydrate: 28g; Dietary Fiber: 2g; Sugars: 6g; Protein: 9g

3.柠檬芦笋面食沙拉|豌豆和蜡笔
Enjoy a refreshing pasta salad tossed in a tangy lemon vinaigrette! Light ingredients like asparagus, pasta, cucumbers, peppers and feta cheese debut together in this salad. Recipe makes 6 servings.

Nutrition (per serving):Calories: 287; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Cholesterol: 11mg; Sodium: 219mg; Total Carbohydrate: 34g; Dietary Fiber: 7g; Sugars: 2g; Protein: 6g

4。Roasted Vegetables & Goat Cheese Pasta Salad|Clean Eating
This go-to pasta salad is hearty and delicious served cold (but great warm, too). If your kitchen is getting a bit too stuffy for your liking, head outdoors and take this recipe with you: You can also make the whole thing outside on your grill! Recipe makes 8 servings at 1 cup each.

Nutrition (per serving):卡路里：191；总脂肪：5G；饱和脂肪：3G;碳水化合物：29克；纤维：5G;糖：5g;蛋白质：9g;钠：163mg;胆固醇：8mg

藜麦沙拉

5。地中海沙拉藜|Hummusapien
查看这种地中海藜麦沙拉！无肉菜肴蓬松的藜麦与黄瓜，胡椒粉和樱桃番茄等脆皮蔬菜。食谱送5份。

Nutrition (per serving):Calories: 383; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Cholesterol: 12mg; Sodium: 674mg; Carbohydrate: 43g; Dietary Fiber: 6g; Sugar: 5g; Protein: 12g

6。苹果和藜麦羽衣甘蓝沙拉|无麦厨房
这种清爽，清爽的苹果和藜麦羽衣甘蓝沙拉是甜美而泥土的相同部分。非常适合午餐或晚餐，大方的尺寸将使您充满，而不会使您失望。食谱将2份组成1个主菜大小的沙拉。由于该食谱是用于主菜大小的沙拉，因此我们建议将侧沙拉的份量减半 - 营养信息是侧沙拉（即4份）。

Nutrition (per serving):卡路里：270；总脂肪：18克；饱和脂肪：2G；单不饱和脂肪：10g;胆固醇：0mg;钠：181mg；碳水化合物：25克；饮食纤维：3G;糖：10克；蛋白质：5G

7.Honey Lemon Quinoa Chicken Salad|The Honour System
通过制作这种蜂蜜柠檬藜麦鸡肉沙拉来搭配甜酸味。营养丰富的藜麦通过食谱进行了令人兴奋的改头换面，该食谱可提供芥末踢，柠檬Zing和花生紧缩。食谱送4份。

Nutrition (per serving):Calories: 419; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 60mg; Sodium: 130mg; Carbohydrate: 47g; Dietary Fiber: 5g; Sugars: 3g; Protein: 32g

8.杏藜麦夏季沙拉|Nutrition Stripped
This gluten-free quinoa summer salad is filled with sweet antioxidant-rich apricots and refreshingly cool cucumbers. Bursts of citrus, fresh herbs and earthiness from nutty almonds create a great balance of flavors for an amazing side dish. Recipe makes 6 servings at 1 side salad each.

Nutrition (per serving):Calories: 255; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 380mg; Total Carbohydrate: 26g; Dietary Fiber: 4g; Sugars: 5g; Protein: 7g

蒸汽沙拉

9.柠檬芦笋蒸粗麦粉配西红柿|Skinnytaste
Plump pearled couscous is a great alternative when you get bored of ordinary pasta. Dress it up with plenty of fresh asparagus and tomatoes so that you don’t miss your veggie kick! Recipe makes 5 servings at 1 heaping cup each.

Nutrition (per serving):卡路里：170；总脂肪：4G；胆固醇：0mg;钠：10mg;总碳水化合物：30克；饮食纤维：5G;糖：0g;蛋白质：6G

10.冰冷的黑豆蒸粗麦沙拉|金的渴望
不用为周一的无肉做热餐，而是尝试这种清爽，冷淡的黑豆蒸粗麦粉沙拉。煮熟的蒸粗麦粉撒上蔬菜和豆类，并用醋汁冷却。您可以提前进行此操作，并在第二天冷藏。食谱每杯1杯6份。

Nutrition (per serving):Calories: 455; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 22mg; Sodium: 330mg; Carbohydrate: 73g; Dietary Fiber: 12g; Sugar: 4g; Protein: 19g

11.烤茄子沙拉|Erren’s Kitchen
Roasted eggplant gives a smoky flavor to this Mediterranean-inspired salad. Eggplant is tricky business for picky eaters due to its bitter tinge. If you have time, try salting the eggplant and mopping off the bitter juices before roasting. Recipe makes 4 servings. Nutrition info is for preparing the salad with ¼ cup crumbled feta cheese.

Nutrition (per serving):卡路里：311;总脂肪：10克；饱和脂肪：2G；单不饱和脂肪：5G;胆固醇：8mg;钠：530mg;总碳水化合物：15克；饮食纤维：5G;糖：8克；蛋白质：4G

大米沙拉

12.Brown Rice & Chickpea Salad|烹饪灯
If you have leftover brown rice, make this simple salad. Fluffy brown rice, tender chickpeas and sweet cherries are tossed in a yummy vinaigrette. Make a batch ahead of time, and you can have a convenient grain salad bowl for lunch. Recipe makes 4 servings at 1 cup each.

Nutrition (per serving):卡路里：391;总脂肪：15克；饱和脂肪：4G;单不饱和脂肪：8G;胆固醇：7mg;钠：348mg;碳水化合物：52克；饮食纤维：5G;糖：10克；蛋白质：11克

13.鸡肉和糙米碗|MyFitnessPal’s Original Recipes
Pack a healthy, budget-friendly lunch using this recipe for a chicken and brown rice bowl. Grilled lean chicken is served alongside a portion of brown rice tossed with celery, onion, peas and carrots that are dressed in a lemon-mustard sauce. It’s a zingy meal filled with protein and fiber to fuel you till dinner! Recipe makes 4 servings.

Nutrition (per serving):卡路里：388;总脂肪：17克；饱和脂肪：3G;单不饱和脂肪：8G;胆固醇：79mg；钠：363mg;碳水化合物：28克；饮食纤维：3G;糖：9g;蛋白质：30克

14。Wild Rice & Edamame Salad|Chow
Take a dive on the wild side with this fast, healthy and surprisingly addictive salad. It’s a light go-to option for events like barbecues, potlucks and picnics. Recipe makes 6 servings at 1 heaping cup each.

Nutrition (per serving):Calories: 364; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 540mg; Total Carbohydrate: 39g; Dietary Fiber: 8g; Sugars: 13g; Protein: 11g

15。三个豆米饭沙拉|妈妈超时
如果您喜欢豆类，那么您真的会喜欢这种三种野生米饭沙拉，其中包括肾脏，黑色和鹰嘴豆。这是消耗您的罐装豆类并在一顿饭中满足您每日纤维要求的一半的好方法。食谱送6份。

Nutrition (per serving):Calories: 412; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 316mg; Total Carbohydrate: 73g; Dietary Fiber: 16g; Sugars: 18g; Protein: 18g