7 Simple Salads

Crisp and cool, salads are ideal summer fare.

These salads, with colors that span the rainbow, pack in loads of antioxidants, fiber-rich vegetables and flavorful ripe fruit. Lean protein, such as chicken and shrimp, transforms easy sides into satisfying main courses. And they all take just minutes to prepare.

Chicken & Fruit Salad

Chicken, melon, walnuts and feta top mixed salad greens for a refreshing summer salad. Use your favorite summer fruit in place of the melon if you wish.

Makes 4 servings

ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy

1/4 cup reduced-fat sour cream
3 tablespoons fruit-flavored vinegar
4 teaspoons sugar
1 1/2 teaspoons poppy seeds
1/4 teaspoon salt
Freshly ground pepper to taste
8 cups mixed salad greens
2 cups sliced cooked chicken breast (see Tip)
2 cups chopped melon, such as cantaloupe and/or honeydew
1/4 cup chopped walnuts, toasted (see Tip)
1/4 cup crumbled feta cheese

Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl. Add the mixed greens to the large bowl and toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon of the reserved dressing.

NUTRITION INFORMATION: Per serving: 248 calories; 11 g fat (4 g sat, 2 g mono); 55 mg cholesterol; 18 g carbohydrate; 21 g protein; 4 g fiber; 346 mg sodium; 371 mg potassium. Nutrition bonus: Vitamin A (140% daily value), Vitamin C (50% dv).
1 Carbohydrate Serving
Exchanges: 1 fruit, 1 vegetable, 2 lean meat, 2 fat

TIP: To poach chicken breast: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.

Caprese Salad

Summer-ripe tomatoes and fresh mozzarella need only a sprinkling of fresh herbs, salt and pepper to shine in this simple summer salad.

Makes 4 servings, about 1 1/4 cups each

ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy

2 medium red tomatoes, cut into wedges
2 medium yellow tomatoes, cut into wedges
3/4 cup diced fresh mozzarella cheese
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh basil
1/4 teaspoon salt
Freshly ground pepper to taste

Gently toss tomatoes, mozzarella, parsley, basil and salt together in a large bowl. Season with pepper.

NUTRITION INFORMATION: Per serving: 61 calories; 0 g fat (0 g sat, 0 g mono); 4 mg cholesterol; 7 g carbohydrate; 9 g protein; 2 g fiber; 317 mg sodium; 444 mg potassium.
Nutrition bonus: Vitamin C (40% daily value), Calcium & Vitamin A (20% dv). 1/2 Carbohydrate Serving. Exchanges: 1 vegetable, 1 high-fat meat.