Most of us think of salads as side dishes, but with a few extra ingredients you could turn a salad into a hearty, delicious supper.
Try these three nutritious salads for supper this week.
Tex-mex chicken salad
- 2 ½ cups of shredded rotisserie chicken
- 1 tin pinto beans, rinsed
- 1 head of lettuce, cut into bite-sized pieces
- 1 cup fresh corn kernels from 1 ear
- 1 cup fresh parsley
- 1 avocado, diced
- ½ red onion, thinly sliced
- ¼ cup fresh lime juice
- 2 tbsp low-fat sour cream
- 1 tbsp olive oil
- 1 tsp honey
- Salt and pepper to taste
- Tortilla chips for serving
- Gently toss together the chicken, beans, lettuce, corn, parsley, avocado and onion in a large bowl.
- In another bowl, whisk the lime juice, sour cream, oil, honey and ½ teaspoon of salt and pepper.
- Drizzle the dressing over the salad and toss to combine. Enjoy with or without tortilla chips.
Grilled watermelon and steak salad
- ½ kg baby potatoes
- Kosher salt and pepper
- 1 cup fresh corn kernels from 1 large ear
- 6 slices bacon
- 2 tbsp extra virgin olive oil
- 2 tbsp red wine vinegar
- 2 tsp Dijon mustard
- 6 cups baby spinach
- 2 spring onions, sliced
- Place potatoes in a medium pot, cover with cold water and bring to a boil. Add 1 teaspoon salt, reduce heat and simmer until just tender, 12 to 15 minutes.
- Add corn to simmering water and cook for 1 minute. Drain and run under cold water to cool. Quarter the potatoes.
- Fry bacon in a large pan over medium heat until crisp, about 6 minutes. Transfer to a paper towel–lined plate. Break into pieces when cool.
- In a large bowl, whisk together olive oil, vinegar, mustard, and ½ teaspoon each salt and pepper. Toss potatoes and corn in dressing, then fold in spinach, spring onions, and bacon.
Warm salmon and fennel salad
- ½ fennel head (sliced, including stalk and fonds)
- Olive oil
- Juice of half a lemon
- Salt and pepper
- 400g salmon fillet with the skin off, cut into thick slices
- 60ml sweet Indonesian soy sauce
- 1 tsp crushed ginger
- 1 tsp crushed garlic
- 60g baby butter lettuce, rocket, mint and coriander
- 40g sprouts
- 5 spring onions, sliced
- Put a frying pan on medium-high heat, pour in a good glug of olive oil and tip in the fennel.
- Season with salt and pepper and fry until slightly caramelised and just softened (about 5 min), then pour over the lemon juice and remove from the heat.
- Heat a large non-stick pan on med-high, pour in a little olive oil and add the garlic, ginger and soy sauce.
- Add the salmon and cook to your liking for medium, approximately 3 minutes, turning the pieces once.
- Remove from the heat and set aside.
- To plate: layer the lettuce and leaves on a large platter and top with sprouts and fennel. Then scatter with salmon pieces and spring onions.
- Spoon over the sauce from the pan and drizzle with olive oil.