Weight Loss Goddess

When it comes to salads most of us think of that little dish that comes with lettuce, some veggies, cheese and dressing we have before our main meal.

Others see abig salad bar with all the fixings.

The good news is that these are not the only ways to enjoy a salad any more. Why not make your next salad the main course of your meal?

Salads have come a long way now that more of us are trying to eat in a more healthy way. Main course salads have become a hit and people are finding ways to make these salads a delightful treat. They’re simple to throw together and can fill up any stomach – no matter how big it might be.

These main course salads can be served in many different ways. Use a salad plate or a pretty, decorative salad bowl.

Taco salad bowls are also a great base for your salads. You can find them in almost any grocery store and they don’t have to be filled with just taco fillings. Pita bread or taco shells can also be used to make a great main course salad base.

Most main course salads start with lettuce. Whether you’re fixing a vegetable salad or a meat enhanced salad, lettuce is the perfect filler.

On the other hand, if you’re making a pasta salad with some shrimp or tuna you can still use lettuce leave as a bed for the salad.

The main thing to remember is that a salad bar, or salad, can be unhealthy if you add too much cheese, cream-based dressings, nuts, or mayonaisse to your tuna, chicken, or egg salad. Just because it is a salad does not mean it is instantly healthy for you. And salad bars can be a danger because you are hungry and get dazzled by the array of seemingly healthy ingredients.

Makes 5 servings
Serving Size 1 cup
• 1 can (about 11 oz) mandarin oranges segments, drained
• 1 cup green seedless grapes or red
• 1 cup sliced strawberries
• 2 medium bananas, sliced
• 1 medium apple, cored and diced
• 1/2 cup Maries Creamy Glaze for bananas
• 1/2 cup miniature marshmallows, optional
• 1/4 cup flaked coconut, tasted, optional
In large bowl, combine fruit and glaze; toss to coat. Serve immediately. Or, cover and refrigerate. Just before serving, gently stir in marshmallows and coconut. If desired, garnish with fresh orange mint.
Calories 168 (24 calories from fat)
Fat 3g
Saturated Fat 1g
Cholesterol 0mg
Sodium 44mg
Carbohydrate 37g
Dietary Fiber 4g
Sugars 28g
Protein 1g
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Makes 6 servings
• 1 1/2 pounds new potatoes, quartered (about 4 1/2 cups)
• 1/2 cup Nonfat Salad Dressing (Such as Miracle Whip)
• 1/4 cup finely sliced green onions
• 4 teaspoons Dijon style mustard
• 2 teaspoons honey
• Dash ground black pepper
1. Cook potatoes in boiling water until tender; drain and rinse with cold water until potatoes are cool.
2. Mix dressing, onions, mustard, honey, and pepper in large bowl.
3. Add potatoes; mix lightly. Refrigerate.
You could also add a package of peas and carrots to this to make it more colorful. Just follow the instruction on cooking in the microwave, let cool, then add to the salad.
This salad will also work well warm, or room temperature.
Calories 131 (3 calories from fat)
Fat 0g Saturated Fat 0g
Cholesterol 0mg
Sodium 210mg
Carbohydrate 30g
Dietary Fiber 2g
Sugars 7g
Protein 2g

Save Time And Money By Planning Your Meals

Makes 4 servings
Serving Size 1 cup
• 1 (14 1/2-ounce) can green beans, drained
• 1 (15 1/2-ounce) can wax beans, drained and rinsed
• 1 (15 1/2-ounce) can dark kidney beans, drained
• 1/4 cup sliced green onions
• 1/4 cup red wine vinegar
• 1 tablespoon olive oil
3 packets EQUAL sweetener •
1 teaspoon dried basil leaves
• 1 small clove garlic, minced
• 1/4 teaspoon fresh ground pepper
Combine green beans, wax beans, kidney beans, green onions, vinegar, oil, Equal, basil, garlic, and pepper in large nonmetallic bowl. Mix well. Cover; refrigerate overnight. Serve chilled.
If you want a more Mediterranean flavor, omit the basil leaves and use mint instead.
Calories 159 (36 calories from fat)
Fat 4g Saturated Fat 1g
Cholesterol 0mg
Sodium 425mg*
Carbohydrate 25g
Dietary Fiber 7g
Sugars 6g
Protein 8g

Save Time And Money By Planning Your Meals

Makes 4 servings
Serving Size 1 cup + 2 Tbsp
• 8 ounces frozen cheese-filled tortellini noodles (about 2 cups)
• 1/2 cup refrigerated Marie’s Zesty Fat Free Italian Vinaigrette
• 1 small cucumber, diced (about 1 cup)
• 1 medium tomato, diced (about 1 cup)
• 1 green onion, sliced (about 2 Tbsp)
• Assorted salad greens, optional
1. Cook tortellini according to package directions. Drain in colander. In medium bowl, toss hot tortellini with vinaigrette; cool 10 minutes.
2. Add cucumber, tomato, and onion; toss gently to coat. Serve at room temperature or cover and refrigerate until serving time. Serve on salad greens. If desired, garnish with cherry or grape  tomatoes and some black and green olives for more color.
This dish is also excellent with peas and carrots instead of the abovementioned vegetables. Or, it it excellent with one can of finely chopped black olives instead.
Calories 168 (30 calories from fat)
Fat 3g
Saturated Fat 1g
Cholesterol 20mg
Sodium 339mg
Carbohydrate 29g
Dietary Fiber 1g
Sugars 5g
Protein 6g

Makes 10 servings
• 1 cup Nonfat Salad Dressing (such as Miracle Whip)
• 2 tablespoons sugar
• 2 tablespoons vinegar
• 1 medium bunch broccoli, cut into florets (about 6 cups)
• 4 cups loosely packed torn spinach
• 1/2 cup slivered red onions
• 1/4 cup bacon bits, homemade or pre-packaged
• 1/4 cup raisins
1. Mix dressing, sugar, and vinegar in large bowl.
2. Add remaining ingredients; mix lightly. Refrigerate. Makes 10 servings. The crunch of the bacon and broccoli makes this very satisfying, but if you prefer, you can lightly cook your broccoli. Let cool before proceeding with the salad.
Calories 78(8 calories from fat) Fat 1g Saturated Fat 0g Cholesterol 2mg Sodium 313mg Carbohydrate 15g Dietary Fiber 2g Sugars 10g Protein 4g

Makes 4 Servings
INGREDIENTS:
• 1 tomato, chopped
• 1 cucumber, seeded and chopped
• 1/4 cup thinly sliced red onion
• 1/4 cup canned kidney beans, drained
• 1/4 cup diced firm tofu
• 2 tablespoons chopped fresh basil
• 1/4 cup balsamic vinaigrette salad dressing
• salt and pepper to taste
DIRECTIONS:
Combine the tomato, cucumber, red onion, kidney beans, tofu, and basil in a large bowl. Toss with balsamic vinaigrette salad dressing, and season with salt and pepper.  This is a hearty lunchtime salad with an Italian twist. You could also use oregano for the seasoning, or add a pinch of mint instead, and a bit of lowfat sour cream to make it a more creamy and Mediterranean.
Calories: 98
Total Fat: 6.1g
Cholesterol: 0mg
Sodium: 333mg
Total Carbs: 8.4g
Dietary Fiber: 2.4g
Protein: 4.1g

Makes 6 servings
Serving Size 1 cup
• 1/2 pound penne rigate or pasta spirals, cooked and cooled
• 1 1/2 cups fresh or thawed frozen green peas, cooked
• 1 large yellow or red bell pepper, sliced
• 1/2 cup sliced green onions and tops
• 1 cup skim milk
• 1/2 cup fat-free mayonnaise
• 1/2 cup red wine vinegar
• 1/4 cup minced parsley
• 2 teaspoons green peppercorns, crushed (optional)
• 6 packets EQUAL Sweetener
• 1 dash pepper
1. Combine pasta, peas, bell pepper, and green onions in salad bowl. Blend milk and mayonnaise in medium bowl until smooth. Stir in vinegar, parsley, peppercorns, and Equal.
2. Pour dressing over salad and toss to coat; season to taste with pepper.
You can use this with any pasta, and can try it with the tricolor pasta as well for an extra flavor sensation, and perhaps a bit of oregano.
Calories 221(7 calories from fat)
Fat 1g
Saturated Fat 0g
Cholesterol 1mg
Sodium 169mg
Carbohydrate 44g
Dietary Fiber 4g
Sugars 10g
Protein 9g

Makes 6 servings
Serving Size 1 cup
• 1/3 cup thinly sliced green onions
• 1 tablespoon reduced-sodium soy sauce
• 3 tablespoons water
• 1 1/2 teaspoons roasted sesame oil
• 3 packets EQUAL sweetener or to taste
• 1/4 teaspoon garlic powder
• 1/8 teaspoon crushed red pepper flakes
• 1 package (3 oz) lowfat ramen noodles soup
• 2 cups fresh peas pods, halved crosswise
• 1 cup fresh bean sprouts
• 1 cup sliced fresh mushrooms
• 1 can (8 3/4 oz) baby corn, drained and halved crosswise
• 1 red bell pepper, cut into bit-size strips
• 3 cups shredded Chinese cabbage (bok choy)
• 1/3 cup chopped lightly salted cashew nuts (optional)
1. Combine green onions, soy sauce, water, sesame oil, Equal, garlic powder, and red pepper flakes in screw-top jar; set aside.
2. Break up ramen noodles (discard seasoning packet); combine with pea pods in large bowl. Pour boiling water over mixture to cover. Let stand 1 minute; drain.
3. Combine noodles, pea pods, bean sprouts, mushrooms, baby corn, and bell pepper in large bowl. Shake dressing and add to noodle mixture; toss to coat. Cover and chill 2 to 24 hours.
Just before serving, add the shredded cabbage; toss to combine. Sprinkle with cashews on top for decoration and crunch, if desired.
Calories 109(19 calories from fat)
Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 361mg
Carbohydrate 21g
Dietary Fiber 4g
Sugars 6g
Protein 4g
Save Time And Money By Planning Your Meals