Connect with us

Health and Lifestyle

Satisfying summer salad just 421 calories

Published

on

Fruit plays more than a supporting role in this easy creation

We’ve entered that time of year when fresh local produce is plentiful. If you’re dealing with Weighty Matters, it is an excellent time to explore new options for a quick dinner. If you think salad requires lettuce, think again!

I’ve always loved putting fruit in a salad during the summer months. Berries and salad go hand-in-hand, along with apple and pear in the fall and winter. Tonight fruit played more than a supporting role and was almost on parity with the vegetables.

I hate the term superfood as I think the idea that food has superpowers is BS, but to make the Google SEO gods happy, this salad contains the power of healing superfoods! I prepared this summer salad using items that we already had in the fridge – so there was a degree of, “use this up or else,” in deciding the ingredients. Although we have a mountain of fresh lettuce growing in our garden right now, to make this work, I had to go sans greens. A combination of fruits, vegetables, and proteins provides a man-sized amount of food that can satisfy even a large appetite. At an estimated 421 calories per serving, with dressing, this satisfies, provides many nutrients, and is a caloric bargain.

Oh, and if you want to go vegetarian, swap out the chicken for some firm tofu.

Malcontented Summer Salad

Salad

3 pearl tomatoes or other sweet/small tomatoes, quartered

2 Persian cucumbers, sliced

3 Sweet mini bell peppers, sliced

2 apricots, pitted and diced

6 strawberries, hulled and sliced

½ cup blueberries

1 ounce Greek feta cheese (I used Athenos fat-free), crumbled or diced

4 ounces boneless skinless chicken breast, grilled or sous vide cooked, diced

Dressing

4 tablespoons non-fat Greek yogurt

2 tablespoons fig infused balsamic vinegar

Salt to taste

Directions

  1. In a large bowl, combine the first 8 ingredients and gently toss together.
  2. In a separate bowl, combine the non-fat Greek yogurt and fig infused balsamic vinegar and salt to taste.
  3. Pour the dressing over the mixed salad and toss lightly to coat ingredients.

Serve with bread or crackers (I used Finn Crisp Rye Crackers – 4 – for another 80 calories).

Salad: 361 calories

Dressing: 60 calories

Servings: 1

Please Support Malcontent News

What started as a blog about the weather written by one person has evolved into a respected news source backed by a team of more than 20 individuals in the United States and Canada.

Our audience has grown 10X in 2020, and we are very appreciative. A free press is a Constitutional right, but it doesn’t come free. We are asking you to support Malcontent News so we can continue to fulfill our core missions of showing an unfiltered view of the before, during, and after, defend the First Amendment, and amplify BIPOC and LGBTQIA+ voices. We want to be able to continue to provide an advertisement free experience.

Patreon Logo

For as little as $5 a month, you can support Malcontent News. Becoming a Patreon will help cover technology, data, bandwidth, and travel costs. Starting December 1, 2020, we will be listing all Patreons in our credits who donate at the $10 a month or higher level. Subscribe NOW!

Venmo Logo

A one-time Venmo donation can help with safety gear, equipment, or a small thank you to show your appreciation for what Malcontent News provides. No amount is too small, even $5 goes a long way. Venmo NOW!

Continue Reading

Main Categories

Like, Share, Follow, Support

Hot News

Your Comments

Previous News

Trending