HEALTHY SALAD RECIPES:
PASTA SALAD

1 pound rotini
1 pound boneless skinless chicken breasts
3 stalks celery -- chopped
1 red bell pepper -- chopped
2 1/4 ounces black olives -- sliced
4 ounces feta cheese -- drained & crumbled
3 green onions -- finely sliced
16 ounces Italian salad dressing

Cook chicken in water, cover with 1 bay leaf. Bring to boil and cook for 30 min. or until juices run clear. Cool and remove skins.  Or, you can cook chicken in frying pan (with a teaspoon of olive oil) until cooked through. 

Cook rotini and drain.  Cut into bite size pieces. Add all ingredients and mix well.  Use a homemade herb dressing or purchase low fat.  Serve warm or cold. Serves 6

HEALTHY SALAD RECIPES:
APPLE AND FENNEL SALAD

5 ounces Fresh Spinach
1 each Small Fennel Head -- sliced
2 each Medium *Granny Smith Apples
1 each Small Red Onion -- sliced

Thoroughly wash spinach, removing fibrous stems. Dry and place in salad bowl. Add fennel, apples and onions. Toss with Celery Seed Dressing. Trim with fennel tops. 6 servings.

* Peel and cube apples. 

HEALTHY SALAD RECIPES:
ARTICHOKE SALAD

4 Each Fresh artichoke hearts
1 Tablespoon Wine vinegar
2 Cups Artichoke hearts, quartered
1 Teaspoon Louisiana hot sauce
1 Each Small garlic clove
2 Teaspoons Salt
1 Teaspoon Lea & Perrins
3 Tablespoons Olive oil
1 Tablespoon Lemon juice

In a wooden salad bowl, mash garlic and salt with a strong fork. Add fresh artichoke hearts, and mash with the garlic and salt. Add olive oil, stir, add lemon juice, stir, add wine vinegar, stir, add hot sauce, stir again, add Lea & Perrins Worcestershire sauce.  

Mix well.  Put canned artichoke hearts in dressing and let marinate for 1 hour, then eat as is or serve over greens.

HEALTHY SALAD RECIPES:
BEAN AND TUNA SALAD

3 cups Water
2 cans Cannellini beans
1/3 cup Olive oil
3 teaspoons Red wine vinegar
1 teaspoon Salt
Fresh pepper to taste
1 medium Red onion
12 ounces Tuna -- drained

Directions: Mix together oil, vinegar, salt and pepper. Pour over beans and onion in a shallow bowl. Cover and refrigerate at least 1 hour.

Transfer bean mixture to serving platter with slotted spoon. Break tuna into chunks and arrange on bean mixture.

HEALTHY SALAD RECIPES:
BEAN SALAD

1 cup kidney beans -- dry
1 cup lima beans -- dry
1 cup pinto beans -- dry
1 cup garbanzo beans -- dry
1 cup green beans
1 red onion -- chopped
3 tablespoons fresh chopped parsley
freshly ground black pepper -- to taste

-VINAIGRETTE-
1/3 cup virgin olive oil
3/4 cup red wine vinegar
1 teaspoon dry mustard
3 cloves garlic -- minced
2 teaspoons oregano

Soak all dry beans overnight in water to cover. Rinse and place in a large pot and fill with water to cover. Cook for 1 hour,or until done, then turn heat off and add green beans. let sit in the hot water for 30 minutes. Drain. Mix in the onion, parsley, pepper and vinaigrette.
Refrigerate overnight.

Vinaigrette: Whisk all ingredients together and pour over salad.

HEALTHY SALAD RECIPES:
BLACK BEAN SALAD

2 cups Cooked or canned black beans -- - (rinse &
drain 
2 cups Cooked rice
1 1/2 cups Fresh cilantro
1/4 cup Lime juice
3/4 cup Olive Oil (or oil of your choice)
1/2 cup Chopped onion
2 Garlic cloves -- crushed
Salt
Freshly ground black pepper

Mix the beans, rice, and cilantro together in a bowl. Place the lime juice in a small bowl and whisk in the oil. Add the onion and garlic and toss with the rice and beans. Add salt and pepper to taste.

HEALTHY SALAD RECIPES:
BLACK BEAN AND SALSA SALAD

1/2 can (15 oz) corn -- drained
1/2 can (15 oz) Black beans -- drained
3/4 cup Celery -- chopped
1/4 cup Green onion -- chopped
1/8 cup Cilantro -- chopped
6 ounces Salsa
1/8 cup Red wine vinegar

In a large bowl, comine first five ingredients; mix well. Blend salsa and vinegar. Pour over salad and toss well. Cover and chill.  Spoon onto lettuce leaves.

HEALTHY SALAD RECIPES:
BLACK BEAN SALAD

2 can 15 oz black beans -- rinsed and drained
6 scallions -- thinly sliced
1 cup cherry tomatoes -- quartered
1 small yellow bell pepper -- seeded and diced
2 jalapeno peppers -- seeded and chopped
1/4 cup cilantro -- finely chopped
1/4 cup sherry vinegar
2 tablespoons olive oil
1 teaspoon dijon mustard
1 teaspoon cumin -- ground
1/2 teaspoon oregano -- dried
salt and pepper -- to taste

Toss all together and chill for at least an hour.

HEALTHY SALAD RECIPES:
BLACK BEAN SALAD

1 15 oz can navy beans
Drained and rinsed
1 15 oz can red beans -- drained
And rinsed
1 15 oz can black beans
Drained and rinsed
2 Stalks celery -- sliced (about
1 Cup)
1/2 cup Thinly sliced green onion
1/2 cup Vinegar [or more]
1/4 cup Molasses
1 tablespoon Dijon-style mustard
1/4 teaspoon Pepper
2 cups Torn curly endive

In a large bowl, combine beans, celery, and green onion. For dressing, combine vinegar, molasses, mustard and pepper, and mix well. Pour over bean mixture, stir to coat. Cover and chill for 4 to 24 hours (the longer the better!), stirring occasionally. Just before serving, stir
in endive.

HEALTHY SALAD RECIPES:
BROCCOLI SESAME SALAD

1 head broccoli
2 tablespoons olive oil
1/4 cup rice wine vinegar
1/4 cup soy sauce
2 tablespoons sesame oil
4 tablespoons sesame seeds -- toasted

Wash broccoli, discarding leaves and toughest part of stem. Blanch entire head in boiling water for one minute. Rinse under cold water.  Break off florets and cut remaining stem (peeled, if desired) into 2" pieces.

Preheat oven to 450 degrees. Pour olive oil onto a baking sheet.  Spread broccoli pieces in one layer, turning to coat with olive oil.   Roast at 450 degrees for 5 minutes, turn broccoli pieces over, and continue roasting until broccoli begins to brown, about 5 minute more.  Whisk together soy sauce, vinegar, and sesame oil. Stir in 3 tablespoons sesame seeds. When broccoli is done, transfer to a bowl and pour dressing over it, stirring gently to coat. Sprinkle with remaining tablespoon sesame seeds. Serve warm or at room temperature.

HEALTHY SALAD RECIPES:
BROCCOLI SALAD

1 each Head of broccoli flowerets
3/4 cup Shredded cheddar cheese
1/2 cup Drained kidney beans
1/2 each Basket of 1/2'd cherry tom
1 each Small onion (cut thin)
3/4 cup Sliced fresh mushrooms
1 package Good Seasons Italian salad mix

Toss and marinate 4 hours or overnight.

HEALTHY SALAD RECIPES:
BUFFET STYLE SALAD - MAKE YOUR OWN

2 chickens -- cooked, * see note
4 cups cooked rice
3 cans chow mein noodles -- large cans
5 cups gravy -- ** see note
3 cups celery -- diced
10 green onions -- sliced
16 ounces pineapple chunks in juice -- drained
2 cups cheddar cheese -- shredded
1 cup toasted almonds -- slivered
1 1/2 cups toasted coconut
1 cup black olives -- chopped

* Broiler-fryer chickens. Cook, skin, bone and cut into bite-sized
pieces.

** Use chicken gravy or combination of broth, chicken soup and gravy.

Heat chicken and gravy together. Place in pretty serving or chafing dish. Place other items in a decorative fashion on buffet table. Guests can build their own salads using these ingredients.

This can be made in advance and stored separately, ready to assemble when needed.

HEALTHY SALAD RECIPES:
CALICO SALAD

Calico Salad
1/2 cup Sugar
1/2 each Green pepper -- chopped
1/2 cup Salad oil
1 each Med. onion -- chopped or rings
1/2 cup Vinegar
1 can Cut green beans
1 teaspoon Salt
1 can Red kidney beans
1/2 teaspoon Pepper
1 can Yellow wax beans

Wash and drain kidney, green, and wax beans. Add chopped pepper and onion. Mix sugar, oil, vinegar, salt and pepper. Pour over salad. Chill.

HEALTHY SALAD RECIPES:
CALIFORNIA BEAN SPROUT SALAD

1 head Romaine lettuce -- small head
1 head leaf lettuce -- small head
1 cup jicama -- cut in 2-inch strips
2 cups bean sprouts -- cooked
1/4 cup cider vinegar
1 teaspoon sugar
1/4 tablespoon salt
1/2 cup cucumber -- diced
1 red pepper
1 avocado -- cubed
1 hard-boiled egg
1 teaspoon sesame oil -- optional

Prepare the red pepper by washing, cut in half and remove seeds and membranes, cut into small strips.
Wash lettuce, spin or blot dry and place in plastic bag with a paper towel; seal bag and refrigerate.

Cut peeled jicama into strips such as French fry-size and
refrigerate until serving time.  In saucepan, bring 1 quart water to a boil. Add the bean sprouts and blanch for two minutes. Remove and run under cold water briefly.
Immerse in a bowl of ice water for one minute, drain well. Mash boiled egg or put through a sieve. Refrigerate.

In a small bowl, blend vinegar, sugar and salt. In a large bowl, combine bean sprouts, diced cucumbers, strips of red pepper and avocado cubes. Add 1 teaspoon of sesame oil if desired and blend this mixture well.

Add the vinegar mixture to the bean sprout mixture and toss to combine. Cover bowl tightly and refrigerate 1 hour.

To serve, tear lettuce into bite sized pieces and divide equally among 4-6 salad plates. Top with the sprout mixture, sprinkle with the chopped egg, and arrange the jicama strips on one side of salad. Needs no further dressing to be a delicious and healthy dish.

HEALTHY SALAD RECIPES:
CALIFORNIA chicken SALAD

2 cups cooked chicken -- chopped
1/2 cup Monterey jack cheese -- shredded
1/2 cup cheddar cheese -- shredded
1 avocado -- diced
1/2 cup olives -- chopped
1 tomatillos -- chopped
1/2 teaspoon chili powder
1/4 teaspoon garlic powder
1 teaspoon onions -- chopped
black pepper
2 tablespoons mayonnaise
1 teaspoon green chilies -- minced
2 teaspoons sun-dried tomatoes, oil-packed -- minced

* A tomatillo is also known as a Mexican Cherry tomato.

** Use a dash of onion juice instead of minced onions if preferred.  Lightly mix the first 10 ingredients together. Moisten with mayonnaise, using more or less as desired. Mound in 4 decorative serving dishes, sprinkle the minced green chilies and minced sun-dried tomatoes on top. 

Chill for 1 hour. Serve with corn chips or crisp-fried tortillas as a light lunch.

HEALTHY SALAD RECIPES:
CALIFORNIA chicken SALAD

Carrot Raisin Salad
2 Tbsp Raisins
1 Tbsp Cider Vinegar
1 C Carrots -- coarsely shredded
1/2 C Pineapple Chunks In Juice -- drained
2 Tbsp Pineapple Juice -- unsweetened
dash Ground Cinnamon
dash Ground Nutmeg
Combine raisins and vinegar in a med. bowl; let stand 15 min. Add
carrot and pineapple tidbits; stir well. Combine pineapple juice,
cinnamon, and nutmeg; pour over carrot mixture, and toss well. Cover
and chill.

HEALTHY SALAD RECIPES:
CALIFORNIA chicken SALAD

Caesar for Two
1 each Clove garlic -- minced
1 each Head romaine lettuce
1 each Tin Anchovies (Millionaires)
Croutons
4 each Bacon chopped
2 tablespoons Olive oil
2 tablespoons White vinegar
2 tablespoons Worcestershire
Dash Tabasco
Lemon
2 each Egg yolks
Cappers
3 tablespoons Parmesan cheese

Crush garlic in oil with fork in bowl. Add 1/2 can anchovies, capers & chop mince with oil. Separate egg yolks in small bowl and add to mixing bowl Add Worcestershire sauce, lemon, Tabasco, vinegar and bacon bits mix well. Let stand for 5 minutes. Toss salad and add croutons and cheese.          

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