3 pimped-up salads that you can have as a main

By October 21, 2019Recipes

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

Ingredients

  • 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

Method

  • 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

Ingredients

  • 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

Method

  • 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.
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Warm salmon and fennel salad

Ingredients

  • 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

Method

  • 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.

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