Category Archives: Salads

Peach & Roasted Beet Salad with Feta

Seasonal Salad: Peach & Roasted Beet Salad with Feta
Serves 12
Farmer's Market seasonal salad using peaches is fresh and beautiful. This recipe is a twist from the traditional orange, beet and feta salad.
Write a review
Print
Prep Time
1 hr 45 min
Prep Time
1 hr 45 min
56 calories
6 g
3 g
3 g
1 g
1 g
89 g
148 g
5 g
0 g
2 g
Nutrition Facts
Serving Size
89g
Servings
12
Amount Per Serving
Calories 56
Calories from Fat 27
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 3mg
1%
Sodium 148mg
6%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
6%
Sugars 5g
Protein 1g
Vitamin A
6%
Vitamin C
7%
Calcium
3%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 medium beets, trimmed
  2. 4 cups chopped beet greens or chard
  3. 3 large peaches, peeled and cubed
  4. 1 tablespoon sherry vinegar
  5. ¼ teaspoon Dijon mustard
  6. ½ teaspoon kosher salt, divided
  7. Ground pepper to taste
  8. 6 teaspoons extra-virgin olive oil, divided
  9. ¼ cup crumbled feta cheese
  10. Optional: ¼ cup coarsely chopped toasted unsalted pistachios
Instructions
  1. 1 Preheat oven to 375°F.
  2. 2 Scrub beets well; wrap in foil while still wet and place in a small baking pan. Bake until the tip of a knife slips into a beet easily, 1 to 1¼ hours. Let cool, still wrapped, for 15 minutes. Unwrap and let cool for 10 minutes more. Use a paper towel to rub the skins off. Trim off the ends. Slice the beets into wedges or slices. Rinse and drain beet greens (or chard), leaving a little water still clinging to them; set aside.
  3. 3 Grate ½ teaspoon zest from 1 tangerine (or clementine). Slice the ends off all the fruit, then slice off the peel and white pith, following the curve of the fruit. Cut the fruit into segments or slices and set aside. Combine the zest with vinegar, mustard, ¼ teaspoon salt and a generous grinding of pepper in a medium bowl. Whisk in 4 teaspoons oil. Add the sliced beets and toss to coat; let stand for 15 minutes.
  4. 4 Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Add the greens and remaining ¼ teaspoon salt; cook, gently stirring, until just wilted, 2 to 3 minutes.
  5. 5. Divide the greens among 4 salad plates. Top with the beets, fruit, feta and pistachios. Drizzle with any remaining dressing.
Notes
  1. Most of the time to prep this salad is in the cooking time for the beets. Chopping and mixes goes quite quick.
beta
calories
56
fat
3g
protein
1g
carbs
6g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Pasta Salad

 

Pasta Salad
Serves 10
Easy summer pasta side dish.
Write a review
Print
206 calories
7 g
5 g
19 g
1 g
3 g
71 g
195 g
2 g
0 g
16 g
Nutrition Facts
Serving Size
71g
Servings
10
Amount Per Serving
Calories 206
Calories from Fat 170
% Daily Value *
Total Fat 19g
30%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 10g
Cholesterol 5mg
2%
Sodium 195mg
8%
Total Carbohydrates 7g
2%
Dietary Fiber 1g
3%
Sugars 2g
Protein 1g
Vitamin A
3%
Vitamin C
10%
Calcium
1%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Sliced zucchini
  2. Sliced yellow squash
  3. cherry tomatoes
  4. sliced black olives
  5. 2 minced cloves of garlic
  6. Farfalle pasta bows
Dressing
  1. 1/2 C OD diet mayo
  2. 1/2 C olive oil
  3. 1/4 C red wine vinegar
  4. 1 clove minced garlic
  5. 1 Tbsp sugar
  6. 1/2 tsp salt
  7. 1/2 tsp pepper
  8. 1/4 tsp dried oregano
  9. 1/4 tsp dried basil
Instructions
  1. Cook pasta bows according to package directions
  2. Mix dressing ingredients until smooth with whisk, may half to whisk more if too thick.
  3. Pour over pasta bows and chill.
Notes
  1. Wide variety of other ingredients may be added to salad depending upon what you have in your frig and your taste preferences!
beta
calories
206
fat
19g
protein
1g
carbs
7g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Mason Jar Salad

Mason Jar Salad
Serves 1
Write a review
Print
Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
403 calories
55 g
76 g
7 g
31 g
2 g
572 g
142 g
9 g
0 g
4 g
Nutrition Facts
Serving Size
572g
Servings
1
Amount Per Serving
Calories 403
Calories from Fat 65
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 76mg
25%
Sodium 142mg
6%
Total Carbohydrates 55g
18%
Dietary Fiber 8g
32%
Sugars 9g
Protein 31g
Vitamin A
106%
Vitamin C
36%
Calcium
10%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tablespoon dressing of your choice
  2. 1/3-1/2 cup raw veggies like diced tomato, cucumber, red onion, the list is endless
  3. 1/4 c of starch (such as brown rice, quinoa, corn, or beans)
  4. 3 oz protein (chicken, turkey, tuna)
  5. 1/2 lettuce or spinach
Instructions
  1. Start with a clean mason jar, or better yet, a jelly jar or 8 oz mason jar for bariatric-sized salad
  2. You want to layer your ingredients. First layer with the dressing then layer with hard vegetables, such as tomatoes and cucumbers, on the bottom. Then add cooked whole grain like quinoa or brown rice.
  3. Next, add protein such as chicken or tuna.
  4. Lastly, top with the protein of your choice and any “dry ingredients” such as greens (spinach, lettuce).
  5. Store in the fridge until you’re ready to eat. It is easy to make a bunch at a time. Then, shake, shake, shake and ENJOY or pour into a bowl.
for 30 more great Mason Jar Salads, check out
  1. http://letslassothemoon.com/2014/12/20/mason-jar-recipes/
beta
calories
403
fat
7g
protein
31g
carbs
55g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Dilly Chicken Salad

 

Dilly Chicken Salad
Serves 6
We all agreed this was a chicken salad to die for- super creamy, nothing lost in the absence of mayonnaise, and so fresh tasting with the dill, onions, and lemon zest
Write a review
Print
Prep Time
15 min
Prep Time
15 min
148 calories
3 g
68 g
4 g
25 g
1 g
118 g
95 g
2 g
0 g
2 g
Nutrition Facts
Serving Size
118g
Servings
6
Amount Per Serving
Calories 148
Calories from Fat 32
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 68mg
23%
Sodium 95mg
4%
Total Carbohydrates 3g
1%
Dietary Fiber 0g
1%
Sugars 2g
Protein 25g
Vitamin A
2%
Vitamin C
4%
Calcium
5%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 16 oz cubed chicken breast
  2. 1/2 cup fresh dill, diced
  3. 1/2 c red onion, diced
  4. 2/3 cup plain Greek yogurt (Fage brand)
  5. 1 tsp lemon zest (optional_
  6. salt and pepper to taste
Instructions
  1. Mix all ingredients. Enjoy!
beta
calories
148
fat
4g
protein
25g
carbs
3g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Kale Slaw with Turkey and Apple Cider Dressing

 

 

 

 

Warm Turkey Kale Slaw with Apple Cider Vinegar Dressing
Kathy brought this to our SuperFoods class, her own recipe. Using the pre-grated Trader Joes kale and greens makes it really easy.
Write a review
Print
Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
2128 calories
82 g
476 g
150 g
122 g
29 g
735 g
716 g
58 g
1 g
107 g
Nutrition Facts
Serving Size
735g
Amount Per Serving
Calories 2128
Calories from Fat 1337
% Daily Value *
Total Fat 150g
231%
Saturated Fat 29g
147%
Trans Fat 1g
Polyunsaturated Fat 28g
Monounsaturated Fat 79g
Cholesterol 476mg
159%
Sodium 716mg
30%
Total Carbohydrates 82g
27%
Dietary Fiber 8g
31%
Sugars 58g
Protein 122g
Vitamin A
10%
Vitamin C
15%
Calcium
27%
Iron
63%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 lb. Ground Turkey
  2. 2 bags kale slaw mix
  3. 1/2 cup dried cranberries
  4. 1/4 cup pumpkin seeds
  5. Dressing
  6. 1 garlic clove, minced
  7. 1 tablespoon Dijon mustard
  8. 1/4 cup apple cider vinegar
  9. 2 tablespoons fresh lemon juice
  10. 1 tablespoons raw honey, as needed for sweetness
  11. 1/3 cup extra-virgin olive oil
  12. salt and pepper, to taste
Instructions
  1. Brown turkey in large skillet.
  2. Combine dressing ingredients in a bowl & whisk until combined.
  3. Deglaze pan with dressing.
  4. Add kale slaw one bag at a time, folding into turkey and dressing until incorporated. Cover and cook until vegetables are soft. Top or fold in dried cranberries and pumpkin seeds.
beta
calories
2128
fat
150g
protein
122g
carbs
82g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Broccoli Slaw

 

 

Broccoli Slaw
Serves 20
even for the non-broccoli lover!
Write a review
Print
Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
80 calories
8 g
2 g
5 g
3 g
1 g
81 g
50 g
4 g
0 g
4 g
Nutrition Facts
Serving Size
81g
Servings
20
Amount Per Serving
Calories 80
Calories from Fat 43
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 2mg
1%
Sodium 50mg
2%
Total Carbohydrates 8g
3%
Dietary Fiber 2g
9%
Sugars 4g
Protein 3g
Vitamin A
8%
Vitamin C
91%
Calcium
5%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 heads of broccoli
  2. 1/2 cup thinly sliced almonds, toasted
  3. 1/3 cup dried cranberries
  4. 1/2 small red onion, finely chopped
  5. Buttermilk Dressing (Adapted from this salad.)
  6. 1/2 cup buttermilk, well-shaken
  7. 1/3 cup mayonnaise (this is more than is in the original, to thicken the dressing further)
  8. 2 tablespoons cider vinegar
  9. 1 tablespoon sugar
  10. 3 tablespoons finely chopped shallot (or, you could just use a little extra red onion to simplify it)
Instructions
  1. Trim broccoli and cut it into large chunks. From here, you can either feed it through your food processor’s slicing blade, use a mandoline to cut it into thin slices, or simply had chop it into smaller pieces. I used the stem and the flowerets, but if you have a broccoli stem aversion you can just use the tops. (P.S. My favorite way to prep the stems is to peel them — the tough skin is why most people think they don’t like broccoli stems; the broccoli underneath is juicy and crisp — then use the mandoline or a knife to cut them into thin slices.)
  2. Toss the sliced broccoli with the almonds, cranberries and red onion in a large bowl. Meanwhile, whisk the dressing ingredients in a smaller one, with a good pinch of salt and black pepper. Pour the dressing over the broccoli (if you’ve skipped the stems, you might not want it all; I otherwise found this to be the perfect amount) and toss it well. Season well with salt and pepper to taste.
  3. Should keep up to a week in the fridge.
  4. Variation: I bet this slaw would be equally good with cauliflower. I might use dried currants instead of cranberries, walnuts instead of almonds and maybe even some celery slices thrown in. Have fun with it.
beta
calories
80
fat
5g
protein
3g
carbs
8g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Wedge Salad

 

Wedge Salad
Serves 10
Write a review
Print
Prep Time
20 min
Cook Time
2 min
Total Time
22 min
Prep Time
20 min
Cook Time
2 min
Total Time
22 min
110 calories
6 g
14 g
8 g
4 g
3 g
91 g
236 g
3 g
0 g
4 g
Nutrition Facts
Serving Size
91g
Servings
10
Amount Per Serving
Calories 110
Calories from Fat 70
% Daily Value *
Total Fat 8g
12%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 14mg
5%
Sodium 236mg
10%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
4%
Sugars 3g
Protein 4g
Vitamin A
8%
Vitamin C
9%
Calcium
11%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
The Salad
  1. Iceberg lettuce
  2. Diced tomato
  3. Crisp bacon
  4. Sliced scallions
The Dressing
  1. 1 teaspoon olive oil
  2. 1 cup thinly sliced shallots (about 4 ounces) - near the onion and garlic in the produce section - usually in a small net bag. Buy them, it's important.
  3. 3 tablespoons Hellmann's mayonnaise
  4. 1 cup Fage Greek yogurt
  5. 4 ounces blue cheese, room temperature, crumbled
  6. Sea salt and freshly ground black pepper
Instructions
  1. Saute shallots in oil until deep golden brown, 12 to 15 minutes, set aside to cool. In a medium bowl, whisk together mayonnaise and yogurt; add blue cheese mashing with rubber spatula to blend until smooth. Season to taste with sea salt and black pepper to taste. Stir in the caramelized shallots. Cover and chill before serving to blend flavors.
  2. To make a Wedge Salad, center a slab of Iceberg Lettuce on a plate, spoon on your dressing and top with diced tomato, and if you are feeling particularly festive, some chopped bacon and scallions.
beta
calories
110
fat
8g
protein
4g
carbs
6g
more
Adapted from Bariatric Eating.com
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

3 Bean Salad w/Equal

 

3 Bean Salad w/Equal
Serves 8
29% calorie reduction from traditional recipe.
Write a review
Print
122 calories
18 g
0 g
3 g
6 g
0 g
122 g
329 g
1 g
0 g
2 g
Nutrition Facts
Serving Size
122g
Servings
8
Amount Per Serving
Calories 122
Calories from Fat 28
% Daily Value *
Total Fat 3g
5%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 329mg
14%
Total Carbohydrates 18g
6%
Dietary Fiber 4g
15%
Sugars 1g
Protein 6g
Vitamin A
3%
Vitamin C
3%
Calcium
5%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/4 cup red wine vinegar
  2. 3 tablespoons Equal® Spoonful*
  3. 1 tablespoon olive oil
  4. 3/4 teaspoon Italian seasoning
  5. 1 small clove garlic, minced
  6. 1/4 teaspoon salt
  7. 1/8 teaspoon black pepper
  8. 1 can (14 1/2 oz.) cut green beans, drained
  9. 1 can (15 oz.) garbanzo beans, rinsed and drained
  10. 1 can (15 oz.) dark red kidney beans, rinsed and drained
  11. 1/4 cup sliced green onions
Instructions
  1. Combine vinegar, Equal®, olive oil and seasonings; mix well. Stir in remaining ingredients. Refrigerate, covered, several hours or overnight, stirring occasionally.
Notes
  1. * May substitute 4 1/2 packets Equal® sweetener.
beta
calories
122
fat
3g
protein
6g
carbs
18g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Blue Cheese Cole Slaw

 

Blue Cheese Cole Slaw
Serves 9
Too many people buy cole slaw these days and it is not nearly as good as homemade. This version has blue cheese and is exceptional. Everyone will love it and its great for wetting down bbq chicken or a elevating a plain burger patty.
Write a review
Print
Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
288 calories
19 g
46 g
19 g
13 g
9 g
363 g
729 g
11 g
0 g
9 g
Nutrition Facts
Serving Size
363g
Servings
9
Amount Per Serving
Calories 288
Calories from Fat 166
% Daily Value *
Total Fat 19g
29%
Saturated Fat 9g
43%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Cholesterol 46mg
15%
Sodium 729mg
30%
Total Carbohydrates 19g
6%
Dietary Fiber 3g
13%
Sugars 11g
Protein 13g
Vitamin A
82%
Vitamin C
75%
Calcium
40%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. ¾ cup Hellmanns Light Mayonnaise
  2. One 6 ounce cup Fage Total Greek Yogurt
  3. ¼ cup Dijon mustard
  4. 2 tablespoons apple cider vinegar
  5. 1 teaspoon celery salt
  6. ½ teaspoon sea salt
  7. 1 teaspoon freshly ground black pepper
  8. 6 ounces crumbled blue cheese - I love Maytag Blue Cheese
  9. 1 small head green cabbage - I slice mine with a knife as I like shredded and not grated - or you can use 2 pounds of Cole Slaw mix and skip the carrots!
  10. 2 large carrots, scrubbed or peeled, shredded or grated
Instructions
  1. Whisk the mayonnaise, Greek yogurt, mustard, vinegar, celery salt, salt and pepper in a large bowl until smooth. Add the shredded cabbage and carrots and mix well. Fold in the blue cheese and chill before serving.
beta
calories
288
fat
19g
protein
13g
carbs
19g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Fresh Summer Tomato Salad

 

Fresh Summer Tomato Salad
Very simple, very delicious. Five minutes from cutting board to eating - for a night when life is brightened by a really ripe piece of tomato in a cool salad.
Write a review
Print
Prep Time
2 min
Total Time
2 min
Prep Time
2 min
Total Time
2 min
122 calories
9 g
11 g
3 g
14 g
1 g
206 g
533 g
7 g
0 g
1 g
Nutrition Facts
Serving Size
206g
Amount Per Serving
Calories 122
Calories from Fat 29
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 11mg
4%
Sodium 533mg
22%
Total Carbohydrates 9g
3%
Dietary Fiber 2g
7%
Sugars 7g
Protein 14g
Vitamin A
17%
Vitamin C
21%
Calcium
12%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 c Beautiful Ripe Heirloom Tomatoes - diced or cut in half depending on size
  2. Olive oil
  3. Balsamic Vinegar
  4. Sea Salt
  5. Black Pepper
  6. 1/2 c Cottage Cheese or Greek Yogurt
  7. Chopped Fresh Herbs - try dill or basil or oregano or chives, all are wonderful
Instructions
  1. In a small bowl marinate the tomatoes with olive oil, vinegar, salt and pepper. Simplicity is key.
  2. Spoon half cup cottage cheese or yogurt and sprinkling of fresh chopped herbs into bottom of small bowl or straight sided glass and add about one half cup of marinated tomatoes.
  3. And THAT'S the dish.
beta
calories
122
fat
3g
protein
14g
carbs
9g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/