10 Meal-Sized Salads Under 500 Calories

I’m keeping records of some of the articles that have been sent to my email. I’m interested and willing to read them again and again when I need them. That’s why I wanted to keep them in my blog without a broken link. Below article is from the Underarmours’ MyfitnessPal blog.

1. APRICOT QUINOA SUMMER SALAD

Ingredients

• 1 cup quinoa, uncooked
• 2 cups water
• 4-5 (200g) fresh apricots, halved and then quartered
• 1 cup cucumbers, chopped
• 1/2 cup zucchini, chopped
• 1/3 cup fresh parsley
• 1/2 cup almonds, chopped
• 1/4 cup olive oil
• 2 tablespoons apple cider vinegar
• 1 teaspoon sea salt
• juice of 1 orange
• 1-2 threads of saffron
• 1 clove garlic, minced

Directions

1. Bring the water to a boil, add quinoa and seasonings. Cook to simmer for 25 minutes or until quinoa is fluffy.
2. Using the olive oil, orange juice, apple cider vinegar, sea salt, and saffron whisk until mixed for a dressing.
3. Take quinoa off the heat, set to cool. Once cool, stir in all ingredients including the dressing and adjust seasonings to taste.
4. Enjoy at room temperature or cold. Garnish with more fresh parsley and chopped almonds.

Nutrition Information

Serves: 6  | Serving Size: 1 side salad

Per serving: Calories: 255; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 380mg; Total Carbohydrates: 26g; Dietary Fiber: 4g; Sugars: 5g; Protein: 7g

Nutrition Bonus: Potassium: 229mg; Vitamin A: 17%; Vitamin C: 28%; Calcium: 5%; Iron: 11%

2. SWEET SPICY CHICKEN COBB SALAD

Ingredients

• 2 small (6-ounce/170g) boneless, skinless chicken breasts
• 3 tablespoons (45 ml) safflower oil, divided
• 3 teaspoons (15 ml) salt-free chili powder, divided
• 1 pinch salt
• 3 tablespoons (45 ml) apple cider vinegar
• 3 tablespoons (45 ml) ketchup
• 4 teaspoons (20 ml) honey
• 9 cups (2160 ml) romaine lettuce, chopped and lightly packed
• 1 slice thick-cut bacon, cooked, drained and crumbled
• 1/2 medium avocado, diced (1 cup/240 ml)
• 1 cup (240 ml) canned, low-sodium black beans, drained and rinsed
• 1 cup (240 ml) frozen corn, defrosted
• 1 cup (240 ml) chopped tomatoes

Directions

1. Preheat a grill or grill pan over medium heat. Drizzle the chicken with 1 teaspoon of oil and sprinkle all over with 2 teaspoons of chili powder and the salt. Grill, flipping occasionally, until the chicken is cooked through and an instant-read thermometer registers 165°F, about 15 minutes. Transfer the chicken to a cutting board and let rest for 5 minutes. Chop into bite-size pieces.
2. In a small bowl, whisk together the remaining 1 teaspoon of chili powder, vinegar, ketchup and honey until smooth. Gradually whisk in the remaining oil.
3. Divide the lettuce among 4 plates. Arrange the chicken in a line over the lettuce. Arrange the bacon, avocado, beans, corn and tomatoes in parallel lines over the lettuce. Drizzle with the dressing.

Active time: 10 minutes | Total time: 25 minutes

Nutrition Information

Serves: 4 | Serving Size: 1 salad plus 2 1/2 tablespoons of dressing

Nutrition (per serving): Calories: 452; Total Fat: 22.2g; Saturated Fat: 1.8g; Monounsaturated Fat: 5.5g; Polyunsaturated Fat: 8.8g; Cholesterol: 48.7mg; Sodium: 707mg; Carbohydrate: 31g; Fiber: 5.8g; Sugar: 11g; Protein: 26.4g

3. VIETNAMESE SHRIMP SALAD WITH MINT-CHILI DRESSING

Ingredients

Dressing

• 1/3 cup fresh mint
• 1/4 cup olive oil
• 3 tablespoons red onion, diced
• 2 tablespoons fresh lime juice
• 1 tablespoon rice vinegar
• 1 teaspoon fish sauce
• 1 small clove garlic, peeled
• 1/4 teaspoon raw honey
• 1/8 teaspoon chili paste

Salad

• 1 tablespoon olive oil
• 12 ounces medium shrimp, peeled and deveined
• 1/4 teaspoon sea salt
• Pinch of ground black pepper
• 6 cups romaine or butter lettuce, chopped
• 2 cups bean sprouts or julienned zucchini
• 2 Persian cucumbers (or 1/2 English cucumber), diced or thinly sliced
• 1 large carrot, julienned or grated
• 1 red Thai bird’s-eye chili or red finger chili, thinly sliced
• 1/2 cup raw unsalted peanuts, toasted

Directions

For the dressing:

In a blender or food processor, purée dressing ingredients until smooth. For a chunkier texture, mince the garlic, chop the mint and whisk all ingredients together. Set aside.

For the salad:

Heat oil in a medium-sized skillet set over medium heat. Add shrimp and sprinkle with salt and pepper. Cook, turning halfway, until shrimp are pink and opaque, about 4 minutes.

In a large bowl, combine lettuce, sprouts, cucumbers, carrot, chili and peanuts. Top with shrimp and drizzle with dressing; toss to coat.

Nutrition Information

Serves: 6  | Serving Size: 2 ounces shrimp, 1.5 tablespoons sauce

Per serving: Calories: 145; Total Fat: 3g; Saturated Fat: 2g; Monounsaturated Fat: 11g; Cholesterol: 68mg; Sodium: 205mg; Carbohydrate: 9g; Dietary Fiber: 4g; Sugar: 4g; Protein: 14g

Nutrition Bonus: Potassium: 391mg; Iron: 11%; Vitamin A: 79%; Vitamin C: 15%; Calcium: 6%

4. HUEVOS RANCHEROS-INSPIRED CHOPPED SALAD

Ingredients

• 1 can (15-ounce or 425 grams) black beans, rinsed and drained
• 1 cup (240 ml) cherry tomatoes, halved
• 1 ripe avocado
• 3 tablespoons (45 ml) olive oil vinaigrette dressing
• 1/3 cup (80 ml) crumbled queso fresco or feta cheese, divided
• 1/4 teaspoon (1.25 ml) kosher salt, divided
• 6 cups (1440 ml) romaine lettuce, thinly chopped
• 1 teaspoon (5 ml) olive oil
• 4 large Eggland’s Best eggs
• 1 cup (240 ml) thin tortilla strips*

Directions

1. Combine beans, tomatoes, avocado, dressing, two tablespoons cheese and 1/8 tsp salt in a bowl, stirring to combine. Divide lettuce among 4 plates, and top evenly with bean mixture.
2. Heat a large nonstick skillet over medium heat. Add oil to skillet, turning to coat. Crack eggs into pan, being careful to not break the yolks. Sprinkle the eggs with the remaining 1/8 teaspoon salt, and cook them 2 minutes. Cover, and cook 2 more minutes or until desired degree of doneness.
3. Top each salad with a cooked egg. Sprinkle each salad evenly with remaining cheese and tortilla strips.

*Look for packages of thin tortilla strips in the produce section or on the aisle with croutons and salad dressings. You can also make your own by cutting corn tortillas into 1/2-inch strips (a pizza cutter works great for this). Lightly spray with cooking spray, sprinkle with a dash of salt or taco seasoning, and bake for 10 minutes or until golden, turning once.

Nutrition Information

Serves: 4 | Serving size: 1 salad

Nutrition (per serving): Calories: 297; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 177mg; Sodium: 241mg; Carbohydrate: 177g; Dietary Fiber: 9g; Sugar: 5g; Protein: 14g

5. LEMONY ORZO SALAD WITH CHICKEN

Ingredients

• 3/4 cup uncooked orzo
• 1/4 teaspoon grated lemon rind
• 3 tablespoons fresh lemon juice
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon kosher salt
• 1/2 teaspoon minced garlic
• 1/4 teaspoon honey
• 1/8 teaspoon freshly ground black pepper
• 1 cup shredded skinless, boneless rotisserie chicken breast
• 1/2 cup diced English cucumber
• 1/2 cup pre-chopped red bell pepper
• 1/3 cup thinly sliced green onions
• 1 tablespoon chopped fresh dill
• 1/2 cup (2 ounces) crumbled goat cheese

Directions

1. Cook orzo according to package directions, omitting salt and fat. Drain and rinse with cold water; drain and place in a large bowl.
2. While orzo cooks, combine lemon rind and next 6 ingredients (through black pepper), stirring well with a whisk. Drizzle juice mixture over orzo; toss to coat. Add chicken and next 4 ingredients (through dill); toss gently to combine. Sprinkle with cheese.

Nutrition Information

Serves: 4 |  Serving Size: 1 1/4 cups

Per serving: Calories: 281; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 26mg; Sodium: 301mg; Carbohydrate: 35g; Dietary Fiber: 2g; Sugar: 4g; Protein: 16g

Nutrition Bonus: Potassium: 82mg; Iron: 11%; Vitamin A: 18%; Vitamin C: 56%; Calcium: 3%

6. MASON JAR QUINOA SALAD

Ingredients

for the salad dressing:

• 1/2 cup (125 grams) Greek yogurt
• 2 tablespoons rice vinegar
• 1/2 cup (8 grams) cilantro
• 1 lime (65 grams), juiced
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 garlic clove, minced
• 1/2 teaspoon cumin

for the salad

• 2 cups (370 grams) cooked quinoa (certified gluten-free if necessary)
• 1 cup (195 grams) black beans (certified gluten-free if necessary)
• 1 cup (170 grams) corn (certified gluten-free if necessary)
• 4 cups spinach
• 1 cup (30 grams) sliced tomatoes
• 2 medium (200 grams each) avocados, diced

Directions

1. To make the dressing, place all ingredients for the salad dressing into a small food processor and process until smooth.
2. Add 3 tablespoons of salad dressing to the mason jar base. Then add the following ingredients in this order: 1 cup spinach, 1/4 cup tomatoes, 1/2 cup cooked quinoa, 1/4 cup black beans, 1/4 cup corn and 1/2 avocado (diced).

Nutrition Information

Serves: 4 |  Serving Size: 1 mason jar salad

Per serving: Calories: 393; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 1mg; Sodium: 244mg; Carbohydrate: 52g; Dietary Fiber: 14g; Sugar: 4g; Protein: 14g

Nutrition Bonus: Potassium: 709mg; Iron: 29%; Vitamin A: 137%; Vitamin C: 50%; Calcium: 11%

7. BABY KALE & STRAWBERRY SALAD

Ingredients

• 5 ounces Baby Kale
• 2 cups Strawberries, hulled and sliced
• 1 cup Cucumber, sliced
• 1 tablespoon fresh Mint Leaves, thinly chopped
• ¼ cup crumbled Feta
• ¼ cup dried Cranberries (fruit juice sweetened)
• ¼ cup roasted Sunflower Seeds
• Olive Oil and Balsamic Vinegar or your favorite Balsamic Dressing for topping (not included in nutrition)

Directions

1. Place kale in a large mixing bowl, top with all remaining ingredients and mix well.
2. Portion into salad bowls for serving, top with oil and vinegar or your favorite balsamic vinaigrette dressing and serve.

Nutrition Information

Serves: 4  | Serving Size: 1/4 of recipe

Per serving: Calories: 146; Total Fat: 7g; Saturated Fat: 2g; Cholesterol: 8mg; Sodium: 123mg; Total Carbohydrate: 19g; Dietary Fiber: 4g; Sugars 10g; Protein: 5g

Nutrition Bonus: Potassium: 174mg; Vitamin A: 109%; Vitamin C: 153%; Calcium: 14%; Iron: 8%

8. APPLE FENNEL SALAD

Ingredients:

• 1 large apple, unpeeled (preferably Braeburn, Fuji or Honeycrisp)
• 1 large fennel bulb
• 3 tablespoons  shallot, peeled and diced small
• 1/4 cup black currants
• 1 tablespoon white wine vinegar
• 1 tablespoon lemon juice, freshly squeezed
• 1/3 cup walnut pieces, toasted and salted
• 1/4 cup Italian flat-leaf parsley, finely chopped
• 1 tablespoon olive oil
• Kosher salt, to taste
• Black pepper, to taste
• Parmigiano-Reggiano cheese, not pre-grated, for serving

Directions:

1. Prep the apple and fennel bulb by slicing  into french fry strips on a mandoline. You’ll need approximately two cups of each.
2. In a medium-sized bowl, toss together the apple, fennel, shallot, currants, vinegar, lemon juice, walnuts and parsley. Drizzle in olive oil and gently fold to combine. Season with salt and pepper to taste.
3. To serve, divide the salad among four large plates and drizzle olive oil over each salad. Lastly, use a vegetable peeler to top each serving with Parmigiano-Reggiano shavings.

Nutrition Information

Serves: 4  | Serving Size: 1/4 recipe each

Per serving: Calories: 275; Total Fat: 13g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 25mg; Sodium: 285mg; Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 6g; Protein: 12g

Nutrition Bonus: Potassium: 186mg; Iron: 5%; Vitamin A: 11%; Vitamin C: 37%; Calcium: 33%

9. VIETNAMESE LEMONGRASS CHICKEN SALAD

Ingredients

Dressing

• 1 stalk lemongrass
• 5 tablespoons lime juice (from about 2 1/2 limes)
• 1 1/2 tablespoons fish sauce
• 1 tablespoon brown sugar
• 1 garlic clove, peeled
• 1 teaspoon chili garlic sauce (such as sambal oelek)

Salad

• 4 cups green cabbage, thinly shredded
• 2 cups (8 ounces) rotisserie chicken breast, skin and bones discarded
• 1 medium Fuji apple, cored and chopped
• 1 cup snow peas, trimmed and thinly sliced
• 1/2 small red bell pepper, cut into julienne strips
• 1 shallot, thinly sliced
• 1/4 cup fresh mint leaves, torn
• 1/4 cup fresh cilantro leaves, torn
• 1/4 cup roasted almonds, chopped

Directions

1. Trim the bottom off of the lemongrass and peel away the tough outer layers. Trim off the tough top third and bottom 1/2-inch of the stalk and discard. Smack stalk with a meat tenderizer or small saucepan to release the aromatic oils and make it easier to slice. Slice the lemongrass and add to a blender with the remaining dressing ingredients. Blend until smooth and set aside.
2. In a large bowl, combine the cabbage, chicken, apple, snow peas, bell pepper, shallots and herbs. Add 2/3 of the dressing and toss to combine. Mound the salad on a large serving platter. Top with the almonds. Drizzle with remaining dressing and serve immediately.

Nutrition Information

Serves: 6 |  Serving Size: 1 1/4 cups

Per serving: Calories: 135; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 34mg; Sodium: 506mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 8g; Protein: 14g

Nutrition Bonus: Potassium: 318mg; Iron: 2%; Vitamin A: 12%; Vitamin C: 74%; Calcium: 13%

10. CITRUS KALE SALAD

Ingredients

For the orange vinaigrette dressing

• 1/2 teaspoon orange zest
• 1/2 cup (125 grams) fresh orange juice
• 2 tablespoons red wine vinegar
• 2 tablespoon extra virgin olive oil
• 1/8 teaspoon salt
• 1/8 teaspoon coarsely ground black pepper

For the kale salad

• 8 packed cups (7 ounces or 535 grams) chopped kale, stems removed
• 2 cups (140 grams) shredded purple cabbage
• 2 medium (280 grams) oranges, peeled and cut into segments
• 1/4 cup (25 grams) toasted walnuts
• 1/4 cup (1 ounce or 30 grams) crumbled feta cheese
• 1/3 cup (60 grams) pomegranate seeds (optional)

Directions

1. Prepare the orange vinaigrette by whisking together orange zest, juice, vinegar, olive oil, salt and pepper in a small bowl. Set aside. (NOTE: This will make 3/4 cup of dressing.)
2. In a large salad bowl, add the kale and pour vinaigrette over it. Use your hands to massage the kale and vinaigrette together until the kale is completely coated and tender. Stir in cabbage, oranges, walnuts and pomegranate seeds. Sprinkle with feta.

Nutrition Information

Serves: 4 |  Serving Size: 2 cups + 3 tablespoons dressing + 1 tablespoon feta cheese

Per serving: Calories: 237; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 125mg; Carbohydrate: 18g; Dietary Fiber: 5g; Sugar: 11g; Protein: 7g

Nutrition Bonus: Potassium: 557mg; Iron: 6%; Vitamin A: 157%; Vitamin C: 214%; Calcium: 14%