Low Fat Salad Recipes

• by Admin
• Dec 12th, 2009
• Comments

Have some fun, especially in the warmer weather, with these low fat salad recipes to help add some variety to your menus.

Lettuce, Egg, Beef and Bacon Salad

(You can also use lean chicken breasts, thighs or turkey in place of the beef)

250 grams Lean Beef Strips, sliced very thin
2-3 lean bacon rashers
(Use the 98% Fat Free Breakfast Bacon)
Some Gourmet Lettuce
3 Poached Eggs whites, chopped
Some Green Shallots (spring onions), chopped
250 gms cherry tomatoes
No Oil French Dressing

Method:
Quickly cook thin strips of lean beef or meat to your liking in a pan. Then place aside. Cook bacon until crispy, drain on absorbent paper. In a salad bowl (or individual serving bowls) place the lettuce leaves, egg, shallots, tomatoes beef and bacon. Pour dressing over salad. Then toss the salad with a salad fork and spoon. Make this salad just before serving. The dressing gives off a better flavor if the meat is still hot when the salad is being tossed. Serves four .

Grilled Chicken & Potato Salad

Meat:
4 Lean Chicken Breasts (skin and fat removed)
All Purpose Spicy Seasoning
Small amount of flour

Potato Salad:
2-3 Potatoes (keep the skin on)
1 large onion, chopped
Some garlic
Ground black Pepper
Small amount Parsely

Method:
Roll chicken breasts in flour and seasoning. Then grill.
Place potatoes (whole) into a microwave dish and cook until soft. Then chop into cubes. In a seperate microwave dish (a smaller one) place the garlic and onion and cook until the onion is soft. Then combine with potatoes the garlic, onion, pepper and parsley. Place the chicken breast on a plate with potato salad and serve a a light garden salad. Serves 4. (When microwaving use only a small amount of water and only a light spray of low fat cooking spray)

Fruit Salad Surprise

1 cup of strawberries
1 cup of grapes
2 cups of chopped banana
1 tub of low fat yogurt – your choice of flavour
1 level tablespoon unsalted crushed nuts

Mix it all together in a bowl.
That’s it!

Something Different

3 Stalks celery chopped
1 small tin pineapple pieces (low cal)
1 cup 95% Fat Free Cheese grated
1/3 onion chopped finely

Throw it all together into a salad bowl.

You are probably thinking – yuk – but it’s really nice with lots of flavor. Believe me I wouldn’t suggest it if I hadn’t tried it myself.

Watermelon Salad

5 cups of watermelon
1 half cup of red onion / spanish onion
(chopped finely)
Small amount of Mint leaves
Lemon juice

Pull it all in a salad bowl and there you have it!

Curried Rice Salad with Egg Whites

3 cups Cooked Rice – brown or white rice
3/4 cup Egg Whites – either real, carton or packet
(cooked)
Spring Onion or Shallots chopped
Curry powder – to your flavoring
1/2 Red Capsicum (Bell Pepper)- chopped
1 cup of frozen corn (cooked and drained)

Combine in a salad bowl. Ta-dah!

Pasta Salad

3 cups of cooked pasta shells of your choice
(cooled)
1 cup of sliced black olives in spring water
1 cup cherry tomatoes
Small amount of ground black pepper
Sprinkle of low fat parmesan cheese
Low Fat Salad Dressing of your choice eg…
(Italian Pasta, Low Fat Potato Salad,
Low Fat Caesar Salad)

Combine together in salad bowl.

Mexican Chicken Salad

3 x Lean Chicken Breasts, rolled in mexican
spices and grilled. Then sliced thinly.
1 pack fresh Gourmet Lettuce Leaves
1.5 cup tomatoes – chopped
1/2 cup spanish / red onion – chopped
1/4 Red Capsicum / Bell Pepper – chopped
1 Stalk celery – chopped
Low Fat Salad Dressing (Low Fat Caesar,
Low Fat Potato Salad or Low Fat Ranch)

Combine together in a salad bowl.

Beef ‘n’ Noodle Salad

500 grams Very thin Lean Beef Strips
1 packet of low fat egg noodles
(or rice noodles)
1 onion, chopped into rings
1/2 Green Capsicum / Bell Pepper (chopped)
Low Fat Satay Sauce

Prepare the noodles as per the packet instructions.

Quickly stir fry, with low fat cooking spray, in a wok or pan the beef strips. Then quickly place them aside – so they don’t become tough. Now cook the capsicum and onion. Drain the noodles adding them to the wok. Throw in the beef strips and the Satay Sauce (not too much) and combine. Place in large bowl for everyone to serve themselves.

Old favourite: Prawn / Shrimp Cocktail

600 grams of prawns cooked (shells removed with the tails on)
1 cup cherry tomatoes chopped in half
1/2 cup chopped spring onions / shallots
Lettuce Leaves
Low Fat Seafood Salad Dressing (red)
Ground Black Pepper to taste
4 small bowls

Line the base of the 4 small bowls with the lettuce leaves.

In a large bowl carefully combine the prawns, onion, black pepper and tomatoes. Then spoon into the small bowls. Now pour on the seafood dressing.