Create Your Own Main Dish Salad
Mix and match your favorite ingredients to bring new ideas to dinnertime while saving time and planning ahead.
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Servings: 4 servings
Ingredients
Base- choose 1 or mix and match options
- 4 cups lettuce or salad greens (arugula, spinach, spring greens, etc.)
- 3 cups whole-wheat pasta
- 3 cups brown rice, bulgur, farro, quinoa, or couscous
- 3 cups cooked potatoes in chunks, regular or sweet potatoes
- 3 cups whole-grain bread, torn into bite-sized pieces
Protein- choose 1 or mix and match options
- 2 cups beans, cooked or canned
- 1½ pound cooked ground meat (beef, game, turkey, etc.)
- 1½ cups cooked meat, diced (chicken, beef, lamb, etc.)
- 8 ounces canned fish or chicken
- 1 pound cooked extra firm tofu
- 2 cups hard-boiled eggs, chopped
Fruits & Vegetables- choose 1 or mix and match options
- 2 cups mixed vegetables, canned or frozen and cooked
- 2 cups fresh vegetables (carrots, bell peppers, broccoli, cauliflower, etc.)
- 1 cup apple, pear, or orange pieces
- ½ cup raisins or dried cranberries
- 1 avocado, pitted and diced
Flavor- choose 1 or mix and match options
- ½-1 cup onion, celery, and/or green pepper, diced
- ½ cup salsa
- 2-4 Tablespoons fresh herbs
Dressing- choose 1
- 1 cup fat free or low-fat salad dressing
Toppings- - choose 1 or mix and match options
- ¼ cup nuts, slivered or chopped
- ¼ cup cheese, grated or crumbled (Parmesan, feta, cheddar, mozzarella, etc.)
- 1 Tablespoon grated orange or lemon rind
Instructions
- Choose at least one ingredient from each category in the list above.
- In a large bowl, combine all ingredients, except dressing and toppings.
- Divide between 4 smaller bowls.
- Top with dressing and toppings.
- Store leftovers in the refrigerator for up to 4 days.