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These salads are quick and easy, require minimal or no cooking, and are the perfect way to enjoy all the produce that's in season now. In addition to these two options, Cooking Light has a whole collection of recipes for summery salads available.
Lemony Grilled Potato Salad
Grilling the vegetables brings unexpected smokiness to a familiar picnic staple.
INGREDIENTS
2 pounds small Yukon gold potatoes
3 tablespoons extra-virgin olive oil, divided
1 small red onion, cut into 1/2-inch-thick slices
1 red bell pepper, cut in half and seeded
Cooking spray
3 tablespoons chopped fresh basil
2 tablespoons chopped fresh chives
3 tablespoons fresh lemon juice
1 teaspoon capers
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
PREPARATION
1) Preheat grill to medium-high heat.
2) Place potatoes in a large saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 15 minutes or until tender; drain.
3) Cool slightly. Cut potatoes in half. Combine potatoes and 2 teaspoons oil in a large bowl, and toss well to coat.
4) Brush onion and bell pepper evenly with 1 teaspoon oil. Place potatoes, onion, and bell pepper on a grill rack coated with cooking spray; grill 5 minutes on each side or until tender.
5) Remove vegetables from grill; cool slightly. Cut bell pepper into thin strips. Cut onion slices into quarters.
6) Combine remaining 2 tablespoons olive oil, basil, and remaining ingredients in a large bowl, stirring with a whisk.
7) Add vegetables to bowl; toss to coat.
Source: Cooking Light, June 2012
Total Per Serving: Calories - 202, Carbs - 30.4g, Fat - 6.9g, Protein - 4.1g, Fiber - 2.6g, Sodium - 320mg.
Chicken, Avocado, and Peanut Salad
This simple salad calls for avocado, which is readily available in the spring through autumn, making it the perfect summer supper. Here's a helpful tip: serve your salad on a plate to keep all those tasty (and heavy) toppings from collecting in the bottom, as they might in a bowl.
INGREDIENTS
VINAIGRETTE*:
3 tablespoons dark sesame oil
2 teaspoons grapefruit juice
1 teaspoon rice vinegar
1/4 teaspoon kosher salt
1/4 teaspoon pepper
2 teaspoons chopped fresh chives
SALAD:
2 cups torn butter lettuce
2 ounces grilled chicken breast
1/4 cup shaved baby carrot
1/4 cup thinly sliced red onion
1/4 cup sliced peeled avocado
1 1/2 tablespoons dry-roasted peanuts
PREPARATION
To prepare vinaigrette:
1) Combine first 6 ingredients in a small bowl, stirring well with a whisk.
2) Reserve 1 tablespoon vinaigrette.
Refrigerate remaining vinaigrette in an airtight container for up to 1 week.
To prepare salad:
1) Combine lettuce, chicken, carrot, onion, and avocado on a plate; sprinkle with peanuts.
2) Add 1 tablespoon vinaigrette; toss well.
Topping Tip: Crumbly cheeses (100 calories per ounce), chopped nuts (50 calories per tablespoon), bacon (25 calories per slice), and dried fruits (25 calories per tablespoon) are tasty but calorie-dense. Add these at the end.
Plate It: Serve your salad on a plate to keep all those tasty (and heavy) toppings from collecting in the bottom, as they might in a bowl.
Dress with Less: A little dressing goes a long way. Start with 1 tablespoon; toss well. If the greens still seem dry, add more 1 teaspoon at a time.
*Dressing serves 4.
Source: Cooking Light, June 2015
Total Per Serving: Calories - 363, Fat - 24.7g, Protein - 24g, Sodium - 194mg.
