Salads – Laurie’s Healthy Cooking

Shrimp Tacos with Lime-Cilantro Crema

By Laurie on Thursday, November 14, 2019

I make this recipe quite often, using either shrimp or fish. It’s a great option when you’re short on time because it comes together so quickly. The most time-consuming part is peeling the shrimp! I adapted the recipe from one for fish tacos posted in 2006 by Cooking Light.

Start by making the Lime-Cilantro Crema. Just stir together equal amounts of mayonnaise and sour cream, a bit of fresh lime juice, garlic, salt, along with chopped cilantro and scallions.

Then, peel and devein one pound of shrimp. Note that you can use any firm fish in place of the shrimp. I prefer this recipe because it doesn’t require breading and deep frying the fish or shrimp, so it’s much healthier.

Next, toss with some oil and the spices: cumin, coriander, smoked paprika, cayenne pepper, granulated garlic and salt.

Heat a skillet and cook the shrimp over medium-high heat. They only take a few minutes to cook.

You can serve the shrimp in the traditional way, on corn or flour tortillas with some crema and cabbage. (My husband prefers flour tortillas.) Or you can have them the way I did, over mixed greens with a drizzle of crema. Believe me, the salad was rich and satisfying, with the cool greens and warm, spicy shrimp, paired with the tangy sauce. I added a few slices of avocado, too, so I really didn’t miss having any tortillas. Squeeze a bit more fresh lime juice over the top before serving.

Try it and let me know what you think.

Shrimp Tacos with Lime-Cilantro Crema

Servings: 2-3

Crema

1/4 cup finely sliced green onions
1/4 cup finely chopped cilantro
3 tablespoons mayonnaise
3 tablespoons sour cream
1 clove garlic, minced
1 1/2 teaspoons fresh lime juice
1/4 teaspoon salt

Tacos

1 pound raw shrimp, peeled and deveined
1 tablespoon avocado oil
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon smoked paprika
1/4 teaspoon salt
1/4 teaspoon granulated garlic
1/4 teaspoon cayenne pepper
Corn or flour tortillas, optional
Shredded cabbage
Lettuce leaves or mixed greens

Directions:

Place the crema ingredients in a small bowl and stir to combine.

Place the shrimp in a medium bowl, add the oil and spices and toss to evenly coat the shrimp with the spices.

Heat a frying pan over medium-high and add the shrimp. Stir frequently for 2-3 minutes until the shrimp is cooked. Remove from the heat.

Serve the shrimp with some crema and shredded cabbage on tortillas, wrapped in lettuce leaves or over mixed greens.

Salads Sides

Cucumbers in Sour Cream

By Laurie on Wednesday, September 4, 2019

This recipe was provided by my Polish mother-in-law. Note that her version doesn’t include scallions, but I thought they made a nice garnish.

The salad is delicious…creamy, refreshing and slightly tart, with the main enhancement of fresh dill.

The key to this recipe is to slice the cucumbers very thinly, salt them, and let them stand for a half hour so that the water starts to come out. You don’t want a watery salad! I was lucky enough to have a cucumber from a friend’s garden. It had a lot of large seeds, so I just scooped them out with a spoon before slicing.

Next, after a half hour has passed, place the colander over the sink and take handfuls of cucumbers and squeeze them well, until they expel as much liquid as possible. Place the squeezed cucumbers into a bowl.

Then just add your sour cream, a bit of lemon juice, black pepper and fresh dill weed. You can adjust the seasonings as you like, adding a bit more salt or lemon juice, or a tiny pinch of sugar.

The salad can be served as a side dish with any meats, fish, poultry, or sandwiches.

Cucumbers in Sour Cream

Servings: 2

1 medium cucumber, peeled and seeded
Salt, to taste
2 tablespoons organic sour cream
1-2 teaspoons fresh lemon juice
2 teaspoons fresh dill weed, minced
Black pepper, to taste
1 tablespoon sliced scallion greens, optional

Directions:

Slice the cucumber very thinly and place in a colander. Add a generous sprinkle of salt and toss. Let sit at room temperature for 30 minutes.

With your hands, squeeze out as much water as possible from the cucumbers, and place them in a bowl.

Add sour cream, lemon juice, dill and black pepper and toss to combine. Taste to see if more salt is needed. Garnish with scallions.

It’s best to make the salad at least 1 hour ahead so the flavors have time to develop.

Salads

Greek Salad with Vinaigrette

By Laurie on Wednesday, August 28, 2019

Traditional Greek salads, sometimes called Greek Village Salad (or Horiatiki), don’t include lettuce, but I prefer mine with a base of romaine, so that’s the recipe I’m sharing today.

First, you can start by mixing a simple vinaigrette. I found a recipe that I liked in the book, “The New Atkins for a New You.” It includes fresh lemon juice which I think really enhances the dressing, but if you don’t have a lemon handy, then by all means use red wine vinegar.

It’s so easy to make, just a few spices, garlic, olive oil, lemon juice and a splash of vinegar. I added everything to my shaker bottle, and it makes enough for several servings.

For the salad, I was so fortunate to have fresh tomatoes and cucumbers from a friend’s garden. The fresher your ingredients, the tastier your salad is going to be. Along with tomatoes and cucumbers, I add organic romaine lettuce, a bit of red onion, and Greek feta cheese. Feel free to add kalamata olives, as well.

Sometimes red onions can have a very strong flavor, so a little trick to mellow them, is to rinse the onion slices in cold water before adding them to the salad.

Once all the ingredients are in the bowl, drizzle some vinaigrette on top.

To make it a full meal, add some protein like grilled chicken. It tastes so fresh! The crisp lettuce and cucumber, sweet tomatoes and salty feta, plus the lemony tang of the vinaigrette, make a great combination. It’s like the best of summer in a bowl!

Greek Salad with Vinaigrette

Servings: 1 entrée or 2 side salads

3 generous handfuls of torn romaine lettuce (approx. 3 cups)
1/2 cup diced cucumbers
1/2 cup diced tomatoes
2 thin slices of red onion
2 tablespoons Greek Vinaigrette (recipe below)
2 tablespoons crumbled Greek feta cheese
A few Kalamata olives, optional
1-2 pepperoncini, optional

Greek Vinaigrette

Servings: 4

6 tablespoons extra virgin olive oil
1 garlic clove, minced
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons fresh lemon juice
1 teaspoon red wine vinegar

Directions:

Add lettuce to a large bowl, along with cucumbers, tomatoes, onion and feta.

Combine vinaigrette ingredients in a shaker bottle and shake to combine, or whisk in a bowl.

Drizzle salad with 2 tablespoons of dressing.

Add some grilled chicken or other protein to make a full meal.

Mains Salads

Grilled Boneless Chicken Thighs

By Laurie on Wednesday, August 7, 2019

I love to grill in the summer. This recipe is perfect to serve when entertaining friends or family, or just an easy meal for any night of the week. You can double the amount and have leftovers to use in many different ways.

In order to get the most flavor, it helps to marinate the chicken for at least an hour. But if you can’t wait that long, even 15 minutes would still give you a delicious result.

Start by putting the boneless, skinless chicken thighs in a large food storage bag.

Then gather your marinade ingredients: juice from 1 medium lemon, extra virgin olive oil, salt, pepper, oregano and thyme.

Mix the marinade ingredients together and pour them into the bag. Seal it, being sure to press all the air out, and smoosh the bag so the marinade coats the chicken evenly.

Place the bag in the refrigerator, preferably for at least an hour.

Preheat a barbecue grill, then place the chicken thighs on the hot grates. At this point I lower the temperature so it doesn’t burn and cause flare-ups.

Turn the chicken after 4-5 minutes. Cook on the other side for a few minutes, then turn again to finish and reach 165 degrees F. It usually takes about 12-15 minutes, depending on the size of the thighs. I like using chicken thighs as opposed to breasts, not only for the richer flavor, but they hold up better and there’s less chance of overcooking them.

Take the chicken off the grill and slice it into bite-sized chunks. The meat is tender, juicy and slightly charred, with the delicious flavors of lemon, oregano and thyme.

On Mondays, I like to serve a big salad for dinner, with some type of protein. This chicken is the perfect thing to have with some mixed greens and ranch dressing.

Just add a bit of salt and pepper to your greens, your favorite homemade or store-bought dressing, toss well, then serve the sliced chicken on top of the salad. Easy, healthy dinner!

Grilled Boneless Chicken Thighs

Servings: 3-4

1.3 pounds organic boneless, skinless chicken thighs
Juice from 1 lemon
1/4 cup extra virgin olive oil
1 teaspoon sea salt
1 teaspoon dried oregano
1/2 teaspoon black pepper
1/2 teaspoon dried thyme

Organic Mixed Greens
Salt and pepper to taste
Ranch Dressing

Directions:

Place the chicken thighs in a large plastic food storage bag. Mix the lemon juice, oil and spices and pour over the chicken. Seal the bag and gently squeeze the chicken pieces to distribute the marinade evenly. Refrigerate for one hour.

Light a barbecue grill and preheat on high for 5-10 minutes. Remove the chicken from the bag and place on the hot grill. Lower the temperature to medium. Grill with the lid closed for 12-15 minutes, turning a few times, until the chicken is thoroughly cooked (165 degrees Fahrenheit). Remove to a cutting board and slice into bite-sized pieces.

Season the mixed greens with salt and pepper. Add ranch dressing and toss. Serve the chicken on top of the salad.

Mains Salads

Chicken Tacos with Tomatillo Salsa

By Laurie on Thursday, June 27, 2019

I’ve mentioned in a previous post that I love tacos, so I’m giving you another quick and easy recipe that can be served in lettuce leaves or as a salad for those watching their carbs, or over beans, rice or in corn or flour tortillas.

This is actually an adaptation of a recipe from Rachael Ray’s Just in Time cookbook, “Tomatillo and Chicken Tostadas.” In her recipe, she used zucchini instead of roasted red peppers, and served the chicken with cheese on crispy tortillas.

These are the simple ingredients that you need: chopped onion, jalapeno pepper, roasted red pepper, cilantro, and lime juice…

Shredded chicken from a prepared rotisserie chicken, a jar of Tomatillo salsa, and some cumin.

Start by sauteing the onions and jalapeno in oil until tender.

Then add the chicken, peppers, cilantro and cumin, and heat for about 5 minutes. Finally add the lime juice and serve. It couldn’t be easier!

Chicken Tacos with Tomatillo Salsa

Servings: 4

2 tablespoons avocado oil (or olive oil)
1 large yellow onion, peeled and diced
1 jalapeno pepper, seeded and minced
Meat from a rotisserie chicken, diced, approximately 3 cups
1 roasted red pepper from a jar, diced
A handful of cilantro, finely chopped
1 teaspoon ground cumin
1 cup prepared tomatillo salsa
1 lime, juiced

Condiments: lettuce, guacamole, shredded pepper-jack cheese, sour cream or yogurt

Directions:

Heat a large skillet over medium high heat, add the oil, onions and jalapeno and cook for a few minutes until soft.

Add the chicken, roasted pepper, cilantro, cumin and salsa. Lower the heat and simmer for another 5 minutes until heated through. Add the lime juice and stir. Taste to adjust seasonings.

Serve in lettuce leaves (or taco shells) with the condiments of your choice.

Mains Salads

Zesty Turkey Taco Salad

By Laurie on Wednesday, April 24, 2019

I probably make some version of tacos every other week. It’s such a quick, easy and flavorful meal , whether you serve the meat in traditional corn tortillas, or over lettuce. The variety of condiments you can serve alongside is endless, making it a fun dish for parties.

Sometimes I’ll make them with shredded rotisserie chicken and green salsa, or I’ll make them fajita-style with chicken thighs, peppers and onions, or fish tacos with cabbage and cilantro-lime crema. So check back for those recipes in the future.

Today I’m sharing a basic recipe for taco meat made with ground turkey. Lately I’ve been adding minced mushrooms to the meat, to bulk it up with extra flavor and nutrition.

I started by sauteing diced onions and ground turkey in a pan. If you don’t have mushrooms or bell peppers on hand, then it’s OK to leave them out. The basic turkey and onion mixture, along with the spice blend is all you really need.

While the meat and vegetables are cooking, you can prepare your spices. The spice blend is enough for one recipe, but if you want to double or quadruple the spices, you can store it in an airtight container and have it available for several more meals.

Once you add all of the spices to the pan, continue to simmer for a few more minutes.

Then you can prepare your condiments. Here I just have some lettuce, Pico de Gallo and shredded cheese, but you can include cooked beans, guacamole, jalapenos, hot sauce, or anything you like.

My husband prefers his on flour tortillas, while I usually make a salad. However you like it, this recipe can be adapted any way you prefer. For example, use ground beef instead of ground turkey.

I hope you will try it. Why not make tonight Taco Night!

Zesty Turkey Taco Salad

Servings: 4

2 tablespoons avocado oil (or olive oil)
1 pound ground turkey
1 (8-ounce) package of button mushrooms, minced
1 medium onion, or half of a large onion, diced
1 red or green bell pepper, seeded and diced
2 cloves garlic, minced
Taco Spice Blend (see below)
Chopped romaine lettuce
Shredded cheese, cheddar, Monterey jack, or a blend
Pico de Gallo (see below)
Sour cream, optional

Taco Spice Blend

2 teaspoons chili powder
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon paprika
1/2 teaspoon chipotle chili powder
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/4 teaspoon cayenne pepper (optional)

Pico de Gallo

1 large tomato, finely chopped
2 tablespoons onion, finely chopped
1 jalapeno pepper, seeded and minced
1 tablespoon finely chopped cilantro
1 tablespoon fresh lemon or lime juice
A pinch of salt, to taste

Directions:

Heat a large skillet over medium high heat, add the oil and ground turkey. Saute for a few minutes until starting to brown. Add the onions and peppers and continue cooking until soft.

Add the garlic, Taco Spice Blend and stir. Lower the heat and simmer for 10 minutes.

Serve over lettuce with the condiments of your choice. Some options are: shredded cheese, pico de gallo, sour cream, guacamole, sliced raw or pickled jalapenos, chopped scallions, cooked beans.

Variations: Add a minced jalapeno, poblano or other pepper for more heat. Add a couple handfuls of fresh spinach leaves at the end, cook just until wilted.

Salads Sides

Super Simple Slaw

By Laurie on Wednesday, April 10, 2019

I make coleslaw at least once a week. It’s super quick and easy if you buy the pre-shredded cabbage mix, or even in you buy a whole cabbage and slice it yourself. It only takes 5 minutes to throw together.

I like the basic recipe with a mayo-based dressing, but sometimes I will make one with vinegar and oil, kind of a sweet and sour version.

I start by chopping some scallions. Then I just mix the mayonnaise, vinegar, salt and stevia in a large bowl, and add the bag of coleslaw and onions.

That’s all there is to it! Some people say that it’s best to chill the salad for an hour for the flavors to blend, but I often serve it immediately and it’s just fine.

This goes great with burgers, sandwiches, crab cakes, fish, pretty much anything. Enjoy!

Super Simple Slaw

Servings: 4 (1 cup each)

1/4 cup mayonnaise
2 tablespoons apple cider vinegar
1 teaspoon granulated stevia (such as Truvia)
1/2 teaspoon sea salt
2 scallions (green parts only), finely sliced
1 (14-ounce) bag coleslaw mix, (or a half head of raw cabbage, finely sliced)

Directions:

Add the first 4 ingredients to a large bowl and stir with a whisk to combine thoroughly. Add the onions and coleslaw and toss. Refrigerate until ready to serve.

Variations: Use extra virgin olive oil or avocado oil instead of mayonnaise.

Salads Sides

Grain-Free Tabouli Salad

By Laurie on Wednesday, March 27, 2019

I have always loved Middle-Eastern foods, such as falafel, hummus, baba-ghanouj and tabouli salad. But then I started cutting back on starchy grains and beans, so I stopped having many of these foods.

One day when I was making a recipe using riced cauliflower, it occurred to me that it would make a great substitute for the bulgur wheat used in tabouli.

First I cooked the riced cauliflower. It only took about 5 minutes in the microwave.

Once it was cool, I added all of the other ingredients. The key is plenty of fresh parsley, along with fresh lemon juice and olive oil. Add cucumbers, tomatoes and scallions, and any other vegetables that you like.

Then put it in the refrigerator for an hour to allow the flavors to develop.

It’s a delicious, refreshing and healthy salad to serve anytime.

Grain-Free Tabouli Salad

Servings: 4

1 12-ounce bag frozen riced cauliflower
1 large tomato, finely chopped
1/2 large cucumber, peeled and diced
1 bunch fresh parsley, minced
3 scallions, finely chopped
Freshly squeezed lemon juice, (approx. 1 lemon)
1/4 cup extra virgin olive oil
1/2 teaspoon sea salt, or to taste
Black pepper, to taste

Directions:

Cook the cauliflower according to the package directions. Cool and drain any excess liquid.

Add all of the remaining ingredients and mix thoroughly. Chill in the refrigerator for at least 1 hour before serving.

Salads

Caesar Salad

By Laurie on Wednesday, February 20, 2019

One of the very best, simple salads! It’s such a treat to have it prepared tableside at an upscale restaurant. But when that’s not an option, it’s super easy to make at home.

I like to add extra shredded Parmesan cheese and freshly ground black pepper to each serving. I know that many people love the crunchy croutons that usually accompany Caesar salads, but I prefer to leave them off and save the excess carbs. Plus, it’s still delicious without them! I have served this to guests many times and no one has questioned me about the missing croutons.

To make the salad a full meal, just add some protein, like grilled chicken or shrimp.

Caesar Salad

Servings: 1 entrée or 2 side salads

3 generous handfuls of organic romaine lettuce, torn into bite size pieces (approx. 3 cups)
2 tablespoons Caesar Dressing
2 tablespoons shredded or shaved Parmesan cheese

Directions:

Add lettuce to a large bowl. Drizzle with Caesar dressing and toss to coat evenly. Sprinkle with cheese and serve. Add more freshly ground black pepper, if desired.

Variations: Add grilled chicken, steak or shrimp.

Salads

Salad with Mixed Greens, Goat Cheese and Roasted Nuts

By Laurie on Thursday, February 7, 2019

I am a big fan of salads and all leafy greens. Because of their high content of antioxidants, green leafy vegetables may be one of the best cancer preventing foods. They have anti-inflammatory properties, and are a good source of fiber, iron, magnesium, potassium and calcium.

I eat a large salad for lunch most weekdays, but have been known to eat them for breakfast, lunch and dinner, especially after over-indulging during holidays or vacations.

My husband complains when I serve them too often, but he eats them anyway!

When I lived in Los Angeles, one of my favorite restaurants served a fantastic salad with goat cheese, sun-dried tomatoes and toasted pine nuts. This is a variation that’s just as delicious with a variety of textures, tangy dressing, creamy cheese and crunchy nuts.

Salad with Mixed Greens, Goat Cheese and Roasted Nuts

Servings: 1 entree or 2 appetizers

3 generous handfuls of organic mixed greens (approx. 3 cups)
1 ounce goat cheese
2 tablespoons Red Wine Vinaigrette
2 tablespoons Sweet and Salty Roasted Nuts

Directions:

Add lettuce to a large bowl, crumble goat cheese on top. Drizzle with Vinaigrette and sprinkle with nuts. Toss to combine.