Salads

Tuna and White Bean Salad

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no cook meal
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5 from 1 vote

Tuna and White Bean Salad

This is a go-to summer meal when it's too hot to cook. Tuna and white beans provide plenty of satisfying protein in this no-cook entree salad.
Prep Time5 mins
Total Time15 mins
Course: Main Course, Salad
Cuisine: American
Keyword: arugula, no cook meals, summer salad, tuna pita pockets, white beans
Category: mains, salads
Servings: 4 people
Calories: 367kcal

Ingredients

  • 1 package baby arugula
  • 2 cans canned tuna Italian packed in olive oil
  • 1 can canned cannellini beans drained and rinsed
  • 1/2 whole red onion sliced
  • 1 cup grape tomatoes cut in half

Dressing

  • 1/4 cup olive oil extra virgin
  • 3 tbsp lemon juice freshly squeezed
  • pinch kosher salt
  • pinch granulated sugar

Instructions

  • Thinly slice the red onions.
  • Cut grape tomatoes in half or quarters.
  • Open and drain excess oil from canned tuna.
  • Add arugula, onions, tomatoes, and tuna to a large salad bowl.
  • Toss with dressing (below) and enjoy!

Dressing

  • In a small jar mix olive oil, lemon juice, sugar and salt.
  • Shake the jar to combine.

Nutrition

Calories: 367kcal | Carbohydrates: 26g | Protein: 25g | Fat: 19g | Saturated Fat: 3g | Cholesterol: 31mg | Sodium: 218mg | Potassium: 750mg | Fiber: 6g | Sugar: 2g | Vitamin A: 359IU | Vitamin C: 9mg | Calcium: 98mg | Iron: 5mg

Strawberry Quinoa Salad

 

strawberry quinoa salad in a wooden bowl
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5 from 1 vote

Strawberry Quinoa Salad

The perfect summer salad! As if you could top fresh strawberries in the summer pairing them with the salty feta brings out all the flavor. And on those days when it's too hot to cook a meal the quinoa and chicken make this a filling enough to be a meal.
Total Time30 mins
Course: Main Course, Salad, Side Dish
Cuisine: American
Keyword: asian chicken salad, high protein salad, no cook meals, quinoa, strawberries
Category: salads
Servings: 5 people
Calories: 328kcal

Ingredients

Instructions

  • Prepare quinoa on the stovetop by combining 1 cup of dry quinoa and 2 cups of water. Bring to boil, then reduce to simmer and cover until liquid is absorbed and quinoa is fluffy.
  • Remove chicken and cut into bite-sized pieces.
  • Add all ingredients to a large salad bowl.
  • Add dressing and toss to combine.

Nutrition

Calories: 328kcal | Carbohydrates: 34g | Protein: 18g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 50mg | Sodium: 532mg | Potassium: 368mg | Fiber: 4g | Sugar: 10g | Vitamin A: 98IU | Vitamin C: 25mg | Calcium: 133mg | Iron: 2mg

Asian Chicken Salad

asian chicken salad
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5 from 1 vote

Asian Chicken Salad

This Asian chicken salad is a healthy favorite in our family!
Prep Time30 mins
Cook Time10 mins
Total Time40 mins
Course: Breakfast, Main Course, Salad, Side Dish
Cuisine: Asian American
Keyword: asian chicken salad, entree salads, no cook meals
Category: asian salad, chicken recipes, easy chicken
Servings: 4 people
Calories: 587kcal

Ingredients

  • 1/2 head of green cabbage chopped
  • 1 cup shredded red cabbage
  • 2 cups skinless rotisserie chicken chopped
  • 4 scallions thinly sliced (green ends only)
  • 1/2 cup sliced almonds
  • 1 cup canned mandarines drained
  • 1/2 cup chow mein noodles La Choy- crispy

Asian Dressing

  • 1/4 cup olive oil or oil of choice
  • 3 tbsp rice wine vinegar
  • 3 tsp coconut aminos or soy sauce
  • 2 tsp sesame seed oil
  • 1.5 tsp ginger grated

Instructions

  • Cut the head of green cabbage in half saving half for later use. Thinly slice then chop into bite-sized pieces and place in a large bowl.
    Add shredded red cabbage and toss to combine.
    Remove skin from rotisserie chicken and chop breast meat- set aside.
    Thinly slice scallions (green portions only) and add to the bowl
    Drain juices from mandarines and add to the bowl
    Add chicken, sliced almonds and dressing - toss to combine.
    Add the salad to bowls and top with chow mein noodles

Notes

This salad can be made with lots of variations and turns out well.  If you prefer a vegetarian version adding shelled edamame adds a boost of protein without the chicken.  The coconut aminos give a similar flavor and lower salt option to soy sauce but the real thing works as well.

Nutrition

Calories: 587kcal | Carbohydrates: 39g | Protein: 45g | Fat: 29g | Saturated Fat: 4g | Cholesterol: 105mg | Sodium: 704mg | Potassium: 821mg | Fiber: 8g | Sugar: 10g | Vitamin A: 1120IU | Vitamin C: 72mg | Calcium: 134mg | Iron: 3mg