Resolved: 3 Satisfying Low-Calorie Salads


We’ve landed smack-dab in the middle of January after the New Year. Chances are you’re still clinging to that resolution of dropping a few pounds. The battle of the bulge … we’ve all been there. The uncomfortable feeling of that skinny jean-induced muffin top. The daunting thought of the gym after a long day of work. The disappointing “diet” food. The struggle is real.

Dieting is all about cooking meals that are skinny on the calories yet satisfying in flavor. And most people don’t believe you can find that in – what most consider to be – the most underwhelming, flavorless diet food in the world: salad. (shudder)

Never fear, my friends. These three salads are both healthy and scrumptious. Kenny and I eat them as complete meals during the week, but they could also accompany any of these light, delectable “Savor the Sea” fish dishes.



Southwestern Salad with Lime Dressing
788 total calories
Serves 2

11-ounce spring salad mix (or whichever lettuce you prefer)
7.75-ounce can black beans, drained
8.75-ounce can whole kernel corn, drained
1 cup cherry or grape tomatoes, halved
1 avocado, diced
1/3 bunch fresh cilantro, chopped
1/4 cup shredded Mexican blend cheese
1 small jalapeno, diced (optional)

Lime Dressing Ingredients
1/3 cup extra virgin olive oil
Juice of 2 medium limes (about 1/3 cup)
1/2 teaspoon Tabasco sauce, or to taste
1/2 teaspoon sea salt
1/8 teaspoon black pepper, freshly ground

Combine all dressing ingredients in a small bowl and whisk them together, set aside. Combine all salad ingredients in a large salad bowl. Whisk salad dressing again, drizzle over salad, toss and then serve.



Greek Salad with Lemon Dressing
552 total calories
Serves 2

11-ounce spring salad mix (or whichever lettuce you prefer)
1 cucumber, peeled and chopped
1 medium red onion, thinly sliced
1 cup cherry or grape tomatoes, halved
1 cup mushroom, sliced
1/2 cup sliced black olives
1/2 cup banana peppers
6 ounces Plain fat free feta cheese crumbles
1 teaspoon Greek seasoning (I use Cavender’s)

Lemon Dressing Ingredients
1/4 cup freshly squeezed lemon juice (2 lemons)
1/2 cup extra virgin olive oil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

In a small bowl, whisk together the lemon juice, olive oil, salt and pepper.
Add all of the salad ingredients in a large salad bowl. Drizzle dressing on top, toss and serve.


salad7Italian Chopped Salad
1850 total calories
Serves 10

3 cups torn romaine
1 (15-ounce) can garbanzo beans or chickpeas, rinsed and drained
1 (6.5-ounce) jar marinated artichoke hearts, drained and chopped
1 medium green pepper, chopped
2 tomatoes, chopped
1 (2.25-ounce) can sliced ripe olives, drained
5 slices deli ham, chopped
5 thin slices hard salami, chopped
5 slices pepperoni, chopped
3 slices provolone cheese, chopped
2 green onions, chopped
1/4 cup olive oil

2 tablespoons red wine vinegar
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons grated Parmesan cheese
Pepperoncini (optional)

In a large bowl, combine the first 11 ingredients. For dressing, in a small bowl, whisk the oil, vinegar, salt and pepper. Pour over salad; toss to coat. Sprinkle with cheese. Top with pepperoncini, if desired.


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