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Three Great Dinner Salads

Lentine Alexis
byLentine Alexis
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Three Great Dinner Salads

当夏季温度升高时,您想吃清爽的食物,填充餐点,使您保持凉爽。输入美味,营养,令人满意的餐大餐沙拉。

有了一些预先计划,可以是您的美丽,健康的晚餐沙拉。任何新鲜的,季节性农产品的结合都可以与瘦蛋白和健康的全麦搭配,以使沙拉成为一顿饭 - 这一切都始于您去杂货店的旅行。选择各种可以在烤架上准备或准备食用的明亮,彩色蔬菜和快速烹饪蛋白质。最后,选择各种迅速烹饪的全谷物。然后将它们混合在一起,您有一个晚餐选择,它将很乐意成为夏季餐桌的超级巨星。

Here are a few of our favorite, flavorful ideas:

Herby Shrimp Thai-Rice沙拉和花生酱

虾-Thai-rice-salad

原料

对于花生酱:

  • 1 cup unsalted peanut butter, creamy or crunchy as you prefer
  • 1-2个新鲜大蒜
  • 3 tablespoons fresh ginger, grated
  • 皮和1个大石灰的果汁
  • 1/2茶匙碎红辣椒
  • 2 tablespoons honey or maple syrup
  • 3 tablespoons Bragg’s Liquid Aminos or tamari sauce
  • 2 teaspoons rice vinegar
  • 2 teaspoons toasted sesame oil
  • 2–4汤匙全脂椰奶(更稀薄)
  • 1/4杯香菜,切碎(可选)
  • Water, to thin as needed

给沙拉用的:

  • 4杯新鲜的辣绿色
  • 2杯茉莉花米饭,煮熟
  • 1/2 red pepper, sliced
  • 2个胡萝卜,磨碎
  • 1/2黄瓜,切成薄片
  • 1/4红洋葱,切成薄片
  • 1/2杯混合香菜,薄荷和罗勒,切碎
  • 2 tablespoons roasted and salted peanuts
  • 石灰楔,品尝
  • 1磅剥皮,去除虾或无骨,无皮肤的鸡胸肉,烤至偏好

方向

对于花生酱:在食品加工机或功能强大的搅拌机的碗中,将除香菜以外的所有成分结合在一起。处理直到平滑。品尝并调整味道,以提高您的喜好。加入香菜,再给它几个脉冲,然后转移到气密罐中。在冰箱中保持长达一周的时间。注意:食谱制作8盎司的敷料,或大约16吨1汤匙。

给沙拉用的:Divide the rice, greens and vegetables between 4 individual serving-sized bowls. Top with grilled chicken or shrimp and drizzle with 1–2 tablespoons of peanut sauce. Divide the peanuts and herbs among the bowls and serve.食谱在1 1 1/2杯中供应4份。

营养(per serving without peanut sauce):Calories: 270; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 221mg; Sodium: 330mg; Carbohydrate: 30g; Dietary Fiber: 3g; Sugar: 3g; Protein: 27g

HEIRLOOM TOMATO & PLUM SALAD WITH FRESH MOZZARELLA & GRILLED CHICKEN

传家宝 - & - 李子萨拉德

原料

  • 2 pounds tomatoes (a mix of small heirlooms and cherry tomatoes), halved
  • 1 pound ripe stone fruits (a mix of plums, apricots, pluots and/or nectarines), halved
  • 1/4杯好橄榄油
  • 2 tablespoons maple syrup or brown sugar
  • 1/2茶匙细粒海盐
  • 1/3杯烤杏仁,切碎
  • 2 tablespoons capers, drained
  • 1/3 cup chives, chopped
  • 8盎司Ciliegine Mozzarella,一半
  • A handful of torn, fresh basil leaves
  • Zest of one lemon
  • An extra drizzle of olive oil or lemon oil (for finishing)
  • Flaked sea salt for finishing, (optional)
  • 2 boneless, skinless chicken breasts, grilled to preference

方向

将烤架预热至350°F。在一个大碗中,将一半的西红柿和石头果实撒上橄榄油,枫糖浆或红糖和盐。在烤架上单层排列。在翻转前让水果稍微char。char第二侧。从烤架上取出所有西红柿和石果。接下来,如果尚未完成鸡肉。在完成其他沙拉成分时,请放置以冷却。

Halve the mozzarella, zest the lemon and chop the chives and basil leaves.

准备食用后,将剩余的原始水果和一点橄榄油轻轻地扔掉烤水果,大多数杏仁,细香葱和罗勒以及所有的刺山柑和奶酪。如果需要,品尝并调整调味料。服用单个碗。上面剩下1汤匙杏仁,细香葱和罗勒。Recipe makes 4 servings, at 1 1/2 cups each.

营养(每份):Calories: 438; Total Fat: 26g; Saturated Fat: 7g; Monounsaturated Fat: 11g; Cholesterol: 63mg; Sodium: 512mg; Carbohydrate: 29g; Dietary Fiber: 6g; Sugar: 21g; Protein: 30g

KALE SALAD WITH QUINOA, AVOCADO, PEACHES & EDAMAME

Kale-Salad

原料

For the pepita vinaigrette

  • 1/3 cup toasted, salted pepitas
  • 1/4 cup olive oil
  • 1 shallot, finely chopped
  • 1 tablespoon, plus 1 teaspoon apple cider vinegar
  • 2 tablespoons lemon juice, freshly squeezed
  • Coarse salt, to taste

For the salad

  • 3 ripe peaches, halved
  • 3 tablespoons olive oil
  • 2 avocados, thinly sliced
  • 2束Lacinato羽衣甘蓝,脱茎和切碎
  • 1–1 1/2 cups quinoa, cooked
  • 1/4杯红洋葱,切丁
  • 8盎司碎的羊奶酪
  • 海盐和破裂的胡椒粉调味
  • 8 ounces frozen edamame, thawed and drained

方向

For the dressing:在一个小锅中,用中火将切碎的葱与1汤匙橄榄油混合在一起。炒葱直至半透明,将锅从火上取出并放在一边。

在一个小碗中,将柠檬汁和苹果醋一起搅拌。加入葱和少许粗盐。最后,在剩余的橄榄油中搅拌以乳化敷料,并加入几块黑胡椒(如果需要的话,还有更多盐。)加上pepitas。

给沙拉用的:In a large bowl, combine the kale, quinoa, red onion, avocados and edamame. Add the pepita dressing and toss to incorporate.

Preheat your grill to350°F. Brush the halved peaches with olive oil and place them on the grill cut side down. Allow the peaches to char slightly before flipping to char the second side. Remove the peaches from the grill and allow to cool slightly.

Just before serving, chop the peaches and add to the salad with feta. Divide into individual bowls and enjoy!Leftover salad can be stored in an airtight container, for up to one day.食谱在每杯1 1/2杯中煮6份。

营养(每份无醋):Calories: 305; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 6g; Cholesterol: 22mg; Sodium: 261mg; Carbohydrate: 24g; Dietary Fiber: 6g; Sugar: 6g; Protein: 9g

关于作者

Lentine Alexis
Lentine Alexis
Lentine is a curious, classically trained chef and former pro athlete. She uses her bicycle, raw life and travel experiences and organic ingredients to inspire athletes and everyone to explore, connect and expand their human experiences through food. She previously worked as a Chef/Recipe Developer/Content Creator and Culinary Director at Skratch Labs – a sports nutrition company dedicated to making real food alternatives to modern “energy foods.” Today, she writes, cooks, speaks and shares ideas for nourishing sport and life with whole, simple, delicious foods.

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