Healthy Salads: Cold Macaroni and Tuna Salad

3 eggs3 cups macaroni1/2 (10 ounce) package frozen green peas2 (6 ounce) cans tuna, drained1/4 cup mayonnaise1/4 teaspoon salt1/8 teaspoon black pepperPlace eggs in a saucepan and cover with cold water. Over medium heat, bring water to a full boil. Lower heat and simmer for 10 to 15 minutes. Immediately plunge eggs into cold water. Bring a large pot of lightly salted water to a boil. Add macaroni pasta and cook for 8 to 10 minutes or until al dente; drain and rinse under cold water. Put frozen peas into a colander and rinse with hot water; drain well. In a large bowl place the macaroni and peas. Peel eggs and dice them into the bowl. Put the tuna in the bowl, flaking it apart. Stir mayonnaise into the mixture a little at a time, so the mixture is moist but not soggy. Sprinkle the salt and pepper and mix one last time. Cover and refrigerate for a least one hour or overnight. Amount Per Serving  Calories: 392 | Total Fat: 11.5g | Cholesterol: 126mg Powered by ESHA Nutrient Database

Servings Per Recipe: 6

Amount Per Serving

Calories: 392

Total Fat: 11.5gCholesterol: 126mgSodium: 240mgTotal Carbs: 44.3g    Dietary Fiber: 3.4gProtein: 26.4g VIEW DETAILED NUTRITION
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Chicken Pasta Salad with Cashews and Dried Cranberries

3 cups bow tie (farfalle) pasta 1 (16 ounce) bottle bottled cole slaw dressing 1/2 cup mayonnaise 1/2 cup creamy salad dressing (such as Miracle Whip™)4 cups cubed cooked chicken 1 1/2 cups seedless green grapes, halved 1 1/2 cups seedless red grapes, halved 2 (5 ounce) cans water chestnuts, drained and quartered 2 cups thinly sliced celery 1/2 cup thinly sliced green onions 2 cups cashew halves 2 cups dried cranberries Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain, and set aside. In a medium bowl, whisk together coleslaw dressing, mayonnaise, and creamy salad dressing. In a large bowl, combine pasta, chicken, green grapes, red grapes, water chestnuts, celery, and green onions. Stir in dressing, and mix well. Place the salad in the refrigerator to marinate for 2 hours, or overnight. Mix in cashews and dried cranberries just before serving. Serve cold. Amount Per Serving  Calories: 929 | Total Fat: 50.3g | Cholesterol: 85mg Powered by ESHA Nutrient Database

Chicken Pasta Salad with Cashews and Dried Cranberries

Servings Per Recipe: 6

Amount Per Serving

Calories: 929

Total Fat: 50.3gCholesterol: 85mgSodium: 695mgTotal Carbs: 87.9g    Dietary Fiber: 6.8gProtein: 36.6g

Healthy Salads: Gazpacho Pasta Salad

1/2 pound rotelle pasta4 green onions, chopped1 cup chopped green bell pepper1 jalapeno pepper, seeded and minced2 tomatoes, chopped1 cucumber1/4 cup olive oil1/4 teaspoon salt1 clove garlic, crushed1/4 cup fresh lime juice1/4 teaspoon ground black pepper6 fluid ounces tomato juiceBring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. In large bowl combine pasta, onion, bell pepper, jalapeno, tomatoes, cucumber, oil, salt, garlic, lime juice, black pepper and tomato juice. Toss well and chill in refrigerator for 2 hours. Toss again before serving. Amount Per Serving  Calories: 244 | Total Fat: 10.1g | Cholesterol: 0mg Powered by ESHA Nutrient Database

Servings Per Recipe: 6

Amount Per Serving

Calories: 244

Total Fat: 10.1gCholesterol: 0mgSodium: 107mgTotal Carbs: 34.4g    Dietary Fiber: 3gProtein: 6.3g VIEW DETAILED NUTRITION
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Main Dish Salads: Salad Nicoise

1/2 pound new potatoes, quartered1/4 cup chopped fresh parsley1/4 cup pitted nicoise olives1/2 onion, thinly sliced1 (6 ounce) can tuna1/3 pound fresh green beans - rinsed, trimmed and blanched1/2 pound mixed salad greens1 cup lemon vinaigrette3 hard-cooked eggs, quartered3 roma (plum) tomatoes, thinly sliced1 tablespoon capers4 anchovy filetsBring a large pot of salted water to a boil. Add potatoes, and cook until tender but still firm, about 15 minutes. Drain and cool. In a large bowl, combine the potatoes, parsley, olives, onion, tuna and green beans. Refrigerate for 2 to 4 hours. In large bowl, toss greens with vinaigrette and top with chilled potato mixture. Garnish with eggs, tomatoes, capers and anchovies. Amount Per Serving  Calories: 300 | Total Fat: 8.8g | Cholesterol: 175mg Powered by ESHA Nutrient Database

Servings Per Recipe: 4

Amount Per Serving

Calories: 300

Total Fat: 8.8gCholesterol: 175mgSodium: 1311mgTotal Carbs: 34.8g    Dietary Fiber: 4.4gProtein: 20.2g VIEW DETAILED NUTRITION
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Main Dish Salads: Thai Beef Salad

2 green onions, chopped1 lemon grass, cut into 1 inch pieces1 cup chopped fresh cilantro1 cup chopped fresh mint leaves1 cup lime juice1/3 cup fish sauce1 tablespoon sweet chili sauce1/2 cup white sugar1 1/2 pounds (1 inch thick) steak fillet1 head leaf lettuce - rinsed, dried and torn into bite-size pieces1/2 English cucumber, diced1 pint cherry tomatoesIn a large bowl, stir together the green onions, lemon grass, cilantro, mint leaves, lime juice, fish sauce, chili sauce and sugar until well combined and the sugar is dissolved. Adjust the flavor, if desired, by adding more sugar and/or fish sauce. Set aside. Cook the steak over high heat on a preheated grill for approximately 4-6 minutes on each side, until it is cooked medium. Do not overcook the meat! Remove from heat and slice into thin strips. Add the meat and its juices to the sauce and refrigerate, tightly covered, for at least 3 hours. Tear the lettuce into bite size pieces and place in a salad bowl. Arrange the cucumber on top of the lettuce, and then pour the meat and sauce over. Top with the cherry tomatoes and garnish with fresh cilantro leaves. Amount Per Serving  Calories: 211 | Total Fat: 5g | Cholesterol: 25mg Powered by ESHA Nutrient Database

Servings Per Recipe: 6

Amount Per Serving

Calories: 211

Total Fat: 5gCholesterol: 25mgSodium: 1051mgTotal Carbs: 27.4g    Dietary Fiber: 1.9gProtein: 16g VIEW DETAILED NUTRITION
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Healthy Salads: Thai Tuna Salad

1/4 cup Asian fish sauce1/2 cup fresh lime juice2 tablespoons honey2 1/4 pounds fresh tuna steaks, cubed1/4 cup extra-virgin olive oil4 fresh tomatoes, chopped1 bunch green onion, finely chopped1 small fresh red chile pepper, seeded and chopped1/2 cup fresh cilantro leaves1/2 cup fresh basilIn a small bowl, mix together fish sauce, lime juice, and honey. Place tuna in a large, plastic, resealable bag, and pour fish sauce mixture over the tuna. Refrigerate for 1 hour. Heat 2 tablespoons olive oil in a wok over high heat. When the oil is very hot, almost smoking, place 1/2 tuna in pan; cook and stir for 1 minute, or until desired doneness. Transfer cooked fish to a large bowl. Repeat with remaining oil and tuna. Toss warm fish with tomatoes, green onion, red chile pepper, cilantro, and basil. Serve. Amount Per Serving  Calories: 246 | Total Fat: 8.4g | Cholesterol: 58mg Powered by ESHA Nutrient Database

Servings Per Recipe: 8

Amount Per Serving

Calories: 246

Total Fat: 8.4gCholesterol: 58mgSodium: 604mgTotal Carbs: 10.7g    Dietary Fiber: 1.7gProtein: 31.6g VIEW DETAILED NUTRITION
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Healthy Salads: Mango Pineapple Salad with Mint | Submitted By: Karen Burke-Johnson

2 cups peeled, diced ripe mango1 cup chopped fresh pineapple1/4 cup dried cranberries1/4 cup flaked coconut1/4 sprig chopped fresh mintIn a medium bowl, toss together mango, pineapple, cranberries, and coconut. Garnish with mint. Cover, and chill in the refrigerator until serving. Amount Per Serving  Calories: 50 | Total Fat: 1g | Cholesterol: 0mg Powered by ESHA Nutrient Database

Mango Pineapple Salad with Mint

Servings Per Recipe: 6

Amount Per Serving

Calories: 50

Total Fat: 1gCholesterol: 0mgSodium: 10mgTotal Carbs: 11g    Dietary Fiber: 1.3gProtein: 0.4g VIEW DETAILED NUTRITION
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Main Dish Salads: Grilled Tuna Salad | Submitted By: Hank

20 ounces fresh tuna steaks, 1 inch thick3 tablespoons white wine3 tablespoons olive oil2 tablespoons red wine vinegar1/2 teaspoon chopped fresh rosemary1/2 teaspoon ground black pepper1/8 teaspoon salt1 clove garlic, minced6 cups packed torn salad greens1 cup halved cherry tomatoesPreheat grill for medium heat. Place tuna in a glass dish. Prepare the vinaigrette by whisking together the wine, olive oil, red wine vinegar, rosemary, pepper, salt and garlic. Pour 2 tablespoons over fish and turn to coat. Marinate 15 to 30 minutes, turning once. Reserve remaining vinaigrette for salad dressing. Coat grill rack with cooking spray and place on grill to heat 1 minute. Place tuna on grill 4 to 6 inches over hot coals. Cover with lid or tent with foil. Cook, turning once, just until tuna begins to flake easily when tested with a fork, about 7 minutes. Discard marinade. Arrange salad greens on 4 plates. Place hot tuna on greens and add cherry tomatoes. Stir remaining vinaigrette and drizzle over salads. Amount Per Serving  Calories: 277 | Total Fat: 11.8g | Cholesterol: 64mg Powered by ESHA Nutrient Database

Servings Per Recipe: 4

Amount Per Serving

Calories: 277

Total Fat: 11.8gCholesterol: 64mgSodium: 151mgTotal Carbs: 5.5g    Dietary Fiber: 2.3gProtein: 34.9g VIEW DETAILED NUTRITION
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Healthy Salads: Chinese Chicken Salad I | Submitted By: JLWS

1 cup sweet and sour sauce1 pinch ground ginger6 cups romaine lettuce - torn, washed and dried1 cup fresh bean sprouts4 boneless chicken breast halves, cooked and shredded1/2 cup cornflakes cereal1/4 cup toasted sliced almonds1 pinch ground black pepper2 tablespoons sesame seeds (optional)Pour sweet and sour sauce into a large bowl. Sprinkle ground ginger into the bowl and mix it thoroughly with the sauce. Place romaine lettuce and bean sprouts into the bowl of sauce and toss it a few times. Add the shredded chicken to the bowl and toss it thoroughly with the lettuce and bean sprouts. Transfer the salad into a large serving bowl or 4 separate serving bowls. Top with cornflakes, almonds and a pinch of black ground pepper. Sprinkle with sesame seeds, if desired. Amount Per Serving  Calories: 396 | Total Fat: 16.9g | Cholesterol: 82mg Powered by ESHA Nutrient Database

Servings Per Recipe: 4

Amount Per Serving

Calories: 396

Total Fat: 16.9gCholesterol: 82mgSodium: 334mgTotal Carbs: 26.6g    Dietary Fiber: 4.5gProtein: 35.3g VIEW DETAILED NUTRITION
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Healthy Salads: Simple Macaroni Salad | Submitted By: Sandra Wiens

2 cups macaroni2 eggs2 tablespoons chopped dill pickles3/4 cup chopped celery2 tablespoons thinly sliced green onion3/4 cup fat free Italian-style dressingsalt and pepper to tasteIn a pot of salted boiling water, cook pasta until al dente, rinse under cold water and drain. Place eggs in a saucepan and cover with cold water. Bring water to a boil; cover, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, peel and chop. In a large bowl, combine the pasta, eggs, pickles, celery and green onions. Pour dressing over salad and toss to coat. Season with salt and pepper to taste; serve chilled. Amount Per Serving  Calories: 205 | Total Fat: 2.3g | Cholesterol: 71mg Powered by ESHA Nutrient Database

Servings Per Recipe: 6

Amount Per Serving

Calories: 205

Total Fat: 2.3gCholesterol: 71mgSodium: 386mgTotal Carbs: 38.5g    Dietary Fiber: 2.1gProtein: 6.7g VIEW DETAILED NUTRITION
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Main Dish Salads: Summertime Tuna Pasta Salad | Submitted By: CORWYNN DARKHOLME

1 cup creamy salad dressing (e.g. Miracle Whip)1 teaspoon dried dill weed1/2 teaspoon ground black pepper2 cups elbow macaroni1 (6 ounce) can tuna, drained1 cup broccoli florets1 cup chopped carrots1 cup sliced celery1 cup cucumber - peeled, seeded and choppedIn a large bowl, mix dressing, dill weed and ground black pepper. Mix in macaroni, tuna, broccoli, celery and cucumber until well blended. Cover and refrigerate until ready to serve. Amount Per Serving  Calories: 227 | Total Fat: 8.7g | Cholesterol: 16mg

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Healthy Salads: Gravel Salad | Submitted By: Julio

1 cup cooked garbanzo beans1 cup cooked black beans1 cup cooked pinto beans1 cup cooked corn1/2 red bell pepper, chopped1/4 cup chopped fresh chives1/4 cup chopped fresh parsley1/4 cup chopped red onion1 clove garlic, minced3 tablespoons olive oil1 tablespoon red wine vinegarsalt and pepper to tasteIn a large bowl, combine the garbanzo beans, black beans, pinto beans, corn, red pepper, chives, parsley, red onion, garlic, olive oil, vinegar and salt and pepper. Mix together well. For an elegant and delicious presentation, serve this salad with little toasts spread with olive paste and sliced tomatoes. Amount Per Serving  Calories: 326 | Total Fat: 11.8g | Cholesterol: 0mg

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Main Dish Salads: Sweet and Sour Chicken Salad | Submitted By: sal

1/3 cup sour cream3 tablespoons mayonnaise1 tablespoon white vinegar1 tablespoon apricot jam1/4 cup sliced green onion3 fresh apricots, pitted and diced1 cup chopped celery1 pound diced cold, cooked chickenIn a medium bowl, whisk together sour cream, mayonnaise, vinegar and jam. Add green onion, apricots, celery and chicken and toss until evenly coated. Chill and serve over lettuce leaves. Amount Per Serving  Calories: 396 | Total Fat: 26.7g | Cholesterol: 101mg

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Healthy Salads: Greek Pasta Salad | Submitted By: Sara Hardy

1 (16 ounce) package penne pasta1/4 cup vegetable oil1 teaspoon lemon juice1 teaspoon dried basil1 teaspoon ground black pepper1 teaspoon garlic salt2 tomatoes, chopped1 green bell pepper, chopped1 sweet onion, chopped1 cucumber, coarsely chopped1 cup black olives, choppedCook pasta in a large pot of boiling water until al dente. Drain, and rinse in cold water. In a small bowl, mix together oil, lemon juice, basil, garlic salt, and black pepper. In a large bowl, combine pasta, tomatoes, green pepper, onion, cucumber, and black olives. Add dressing, and toss to coat. Chill in the refrigerator for 30 minutes. Amount Per Serving  Calories: 302 | Total Fat: 10.2g | Cholesterol: 0mg

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Healthy Salads: Chinese Cold Pasta Salad | Submitted By: Julie MacLaren

8 ounces dry fettuccine pasta2 tablespoons natural peanut butter1/2 cup vegetable broth2 tablespoons soy sauce3 cloves garlic, minced2 teaspoons crushed red pepper flakes1 red bell pepper, chopped2 green onions, chopped1/2 cup chopped fresh cilantroCook pasta in a large pot of boiling water until al dente. Rinse and drain. Set aside. In a large bowl, combine peanut butter, broth, soy sauce, garlic, and crushed red pepper. Mix well. Add pasta, sliced red pepper, scallions, and cilantro; toss to combine. Chill. Amount Per Serving  Calories: 275 | Total Fat: 5.6g | Cholesterol: 0mg

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