If you read my previous post, Main Dish Salads–Deconstructed, you’ve gotten some great ideas on how to make the most yummy salads at home. But if you don’t have the needed ingredients until shopping day, don’t worry:
Try These Dietitian-Approved Healthy Salads!
Wendy’s: Power Mediterranean Chicken Salad
What’s to Love: It’s protein packed to keep you going until breakfast and this healthy salad is also a good value.
Super Ingredients: Sun-dried tomato quinoa blend, hummus and feta cheese sound like inspiration in a bowl!
Nutrition: 450 calories, 8 grams of fiber, 15 g fat and a whopping 40 g protein, 1070 mg sodium*
Make it Better: Skip the croutons to save almost 100 mg of sodium. Go easy on the dressing to save on more sodium.
What’s to Love: Chipotle lime dressing gives it a nice kick!
Super Ingredients: Roasted corn, black beans, romaine lettuce
Nutrition: 450 calories, 24 g protein, 42 g carbs, 18 g fat, g fiber and 917 mg sodium, . (Nutrition data from myfitnesspal.com)
Make it Better: How to make any healthy salad even better? Ask for dressing on the side to cut the sodium even more. Make it vegetarian by skipping the chicken and adding more beans.
What’s to Love: Shrimp!
Super Ingredients: Edamame, cilantro, almonds, peanut sauce
Nutrition: 380 calories, 24 g protein, 16 g carbs, 19 g fat,7 g fiber and 1620 mg sodium*
Make it Better: Go easy on the dressing to cut fat and sodium. Add a glass of milk to round out the meal.
What’s to Love: Lowest in sodium–only 280 mg!
Super Ingredients: Strawberries, blueberries, mandarin oranges, toasted pecans
Nutrition: 340 calories, 25 g protein, 31 g carbs, 13 g fat, 6 g fiber, 280 mg sodium
Make it Healthier: Most of the carbs probably come from the dressing–fat-free poppyseed, which is usually sweet. Go easy on the dressing and add some whole grain bread for healthier carbs.
Want to be even more inspired to make your own entree salads at home? Check out my previous post Main Dish Salads for Super–Deconstructed.
*Sodium–you’ll find large amounts in most all restaurant foods with few exceptions. (Like the Strawberry Poppyseed & Chicken Salad above.) Less than 1,000 mg is a moderate goal to shoot for–you can make that number go down a lot by asking for dressing on the side, and adding it sparingly. Other high sodium extras include croutons, wonton strips, salted nuts and tortilla strips.
Resources: Applebee’s Nutrition Info