Deconstructing Salad: Tastiest Main Dish Ever!

Salad is an ancient idea, but it’s taken a while to come into it’s own in America.  Salads aren’t just for side dishes or rabbit food anymore. Here are three tips to step up your salad game and bring it into the main dish spotlight.

Following the Choose My Plate guidelines of ½ produce, ¼ grains and ¼ protein makes for a great main dish salad recipe.  Keep the backbone ingredients healthful and balanced, and the smaller, cameo-type ingredients such as dressings and toppings in balance and you’ll have a nutritious meal to get excited about.

Here are three simple but satisfying salad recipe ideas to demonstrate this pattern:

Caprese-Cobb Panzanella Salad

Toss together:

2 cups chopped tomato or halved grape tomatoes

1 cup torn basil

2 cups stale bread cubes (torn and toasted is my favorite)

1/2 cup fresh small mozzarella balls (perlini)

2 hard boiled eggs chopped

2 slices crisp bacon crumbled

Toss with vinaigrette of your choice and drizzle with balsamic glaze.

Chicken, Barley and Edamame Salad

Toss together:

1 cup roasted or grilled chicken, bite sized

1 cup cooked whole grain of your choice (barley, quinoa, brown rice, or bulgur work well)

1 cup broccoli florets

1/2 cup red pepper chopped
1/4 cup sliced green onions

1 cup edamame

Toss with your favorite asian dressing or mix a little soy and honey with a basic vinaigrette and toss.  Serve over a bed of greens.

Vegetarian Tex-Mex Salad

Toss together:

1 cup grilled corn cut off the cob

1 cup black beans

1/2 cup chopped red pepper
1/2 cup sliced radishes
1/4 cup sliced green onions
1/4 cup chopped cilantro

2 cups mixed greens

Toss with your favorite southwest dressing, or combine equal parts salsa and vinaigrette.  Serve with toasted corn tortillas or corn chips.