Healthy Recipe of the Month

Easy Summer Salad Recipes

When the weather gets warmer, a healthy summer salad makes for a great weeknight meal with no cooking required. Try a Summer Succotash Salad for a nice option using the freshest vegetables of the season or Greek Pasta Salad for a heartier salad recipe. For more healthy and easy summer salad recipes that are also perfect to share at picnics and potlucks visit the entire collection from Eating Well.

Summer Succotash Salad

Summer SuccotashThis salad is based on the Southern favorite, succotash, and is a fresh-tasting combination of butter beans, corn, summer squash and tomatoes. Butter beans, the same species as lima beans, are the bean of choice in the South. When they’re in season you may be able to find them fresh — and shell them yourself. Or you can use frozen butter beans, baby lima beans or even edamame.

Yield: 10 servings (serving size: about 3/4 cup)
Active time: 40 minutes
Total time: 1 hour 40 Minutes

2 cups shelled fresh butter beans (1 1/2 pounds unshelled), or use frozen (thawed) butter beans or baby lima beans
4 tablespoons canola oil, divided
2 cups corn kernels, fresh (from about 4 large ears; see Tip) or frozen (thawed)
1 Vidalia or other sweet onion, finely chopped
1 small yellow squash, chopped
1 small zucchini, chopped
1 clove garlic, minced
2 medium tomatoes, seeded and chopped
1/2 stalk celery, very finely chopped
1/2 cup very thinly sliced fresh basil
2 tablespoons cider vinegar
1 teaspoon Dijon mustard
1 teaspoon salt
Freshly ground pepper to taste

Place beans in a medium saucepan and cover with water. Bring to a boil. Reduce to a simmer and cook until tender, about 30 minutes for fresh beans, about 25 minutes for frozen. Drain well. Transfer to a large bowl.

Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add corn, onion, squash and zucchini and cook, stirring, until crisp-tender, 4 to 5 minutes. Add garlic and cook, stirring, until fragrant, 45 seconds to 1 minute. Add the cooked vegetables to the bowl of beans. Transfer to the refrigerator to cool for at least 1 hour.

When the beans and vegetables are cool, stir in tomatoes, celery and basil.

Whisk vinegar and mustard in a bowl. Add the remaining 3 tablespoons oil in a slow, steady stream, whisking constantly, until the dressing is creamy and well combined. Season with salt and pepper. Drizzle the dressing over the succotash and toss to coat.

Make Ahead Tip: Prepare to the point of combining cooked vegetables with the beans, cover and refrigerate for up to 1 day. Finish with the final steps of adding uncooked vegetables and dressing just before serving.
Tip: To remove corn kernels from the cob, stand an ear of corn on one end and slice the kernels off with a sharp knife. One ear will yield about 1/2 cup kernels.

Total Per Serving: Calories - 136, Carbs - 17 g, Fat - 6 g, Protein - 4 g.

Source: Eating Well, July/August 2011

 

Greek Pasta Salad

Greek Pasta SaladThis quick, healthy Greek pasta salad recipe is tossed with all the elements of a Greek salad—plus chickpeas for added protein. This pasta salad holds well in the refrigerator or a cooler and tastes even better as the pasta absorbs the tomato-infused vinaigrette. Serve with pita chips.

Yield: 4 servings (serving size: about 2 cups)
Total time: 30 Minutes

2 medium tomatoes, coarsely chopped
2 small cloves garlic, minced
3 tablespoons extra-virgin olive oil
2 tablespoons red-wine vinegar
8 ounces whole-wheat farfalle or similar-size pasta
1 15-ounce can chickpeas, rinsed
1 medium cucumber, seeded and chopped into 1/2-inch pieces
1/2 cup crumbled feta cheese
1/3 cup quartered pitted Kalamata olives
2 tablespoons chopped fresh oregano or 2 teaspoons dried

Put a large pot of water on to boil.

Combine tomatoes, garlic, oil and vinegar in a large bowl; let stand while you cook the pasta.

Cook pasta in the boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse with cold water. Drain again.

Add the pasta to the tomato mixture along with chickpeas, cucumber, feta, olives and oregano; gently toss to combine.

Make Ahead Tip: Cover and refrigerate for up to 1 day.

Total Per Serving: Calories - 480, Carbs - 65 g, Fat - 19 g, Protein - 16 g.

Source: Eating Well, July/August 2012