Light Salads

Light Salads

It is difficult to overestimate the importance in life of good health and well-being. They are directly related to the diet. Hearty meals well satisfy hunger, but leave heaviness in the stomach, after eating they tend to sleep, mental performance is temporarily reduced. More and more people are choosing light snacks as a snack or addition to dinner, dinner, which also saturate well, but do not interfere with active movement and work hard on solving complex problems. Preparing such snacks is easy, there are many recipes that do not require the use of inaccessible ingredients.

Cooking Features

Any hostess can make light salads, since most recipes do not require great culinary skill. The composition of low-calorie snacks rarely include foods that require long-term heat treatment, which makes the process of their preparation quick and easy. However, knowledge of a few points when cooking these dishes is necessary.

  • Light salads are most often based on vegetables. Most of them do not have a high energy value, but there are exceptions. Root crops often contain a lot of sugars, starch, which increase their caloric content. If the recipe involves the use of beets, carrots, potatoes, turnips, add them in moderation.
  • When choosing a light salad recipe, give preference to fresh vegetables. They are low-calorie, but they contain a lot of fiber, which is digested for a long time, preventing the feeling of hunger from returning. The same can be said about mushrooms.
  • Light salads can consist not only of vegetables and fruits. A good addition would be chicken breast, fish, seafood, beef, liver. They will increase the satiety of the dish, but with moderate use they do not burden your body with extra calories.
  • The calorie content of the salad is influenced not only by the basic ingredients that make up the composition, but also by the sauce with which it is seasoned. Oily sour cream, mayonnaise is not the best choice. Preference should be given to lemon juice, mixed with a small amount of vegetable oil, unsweetened yogurt, low-fat sour cream. The amount of sauce used also matters.
  • The method of processing products that make up a salad can greatly affect its energy value. Fried foods will make any kind of snack hard.
  • Salad seasoned with sauce disappears faster than the products contained in it when they are stored separately or at least without refueling. Cook salads just before you eat them. A large number of existing recipes allows you to find an option that does not require much time for cooking.

Take the time to beautifully decorate the salad - this will make it more appetizing, even if you were preparing an appetizer for an easy recipe from simple products.

Salad of radish and cucumber

Composition:

Light Salads
  • leaf lettuce - 0, 25 kg;
  • radishes - 100 g;
  • fresh cucumber - 150 g;
  • green onions - 50 g;
  • low-fat sour cream - 100 ml;
  • salt, spices - to taste.

Method of preparation:

  • Wash the lettuce leaves, shake off the water. Set aside some leaves for decoration, tear the rest of them with your hands or cut with a knife into pieces of medium size.
  • Wash the cucumber, cut off the tips. Cut in half lengthwise. Cut into narrow halves of circles.
  • Wash the radish, free it from the tops, remove the tails and bases, cut it in half and chop it in the same way as cucumbers.
  • Wash and dry green onions with a napkin, finely chop it, set aside a handful for decoration.
  • In a bowl, fold the chopped vegetables and herbs, season with sour cream.
  • Place lettuce on a plate, place the vegetable mixture on them, sprinkle with the onion set aside earlier.

Fresh green salad turns out tasty, healthy, gives vivacity and spring mood. Even a schoolboy can handle it.

Cherry Tomatoes Salad with Walnuts

Composition:

  • cherry tomatoes - 0, 3 kg;
  • onions - 100 g;
  • sorrel or spinach - 10 g;
  • fresh parsley - 25 g;
  • walnut kernels - 50-100 g;
  • soy sauce - 20 ml;
  • lemon juice - 5 ml;
  • vegetable oil - 60 ml.

Method of preparation:

  • Wash vegetables and herbs, pat dry.
  • Finely chop the greens with a knife.
  • Cut tomatoes into 4 pieces or halves.
  • Fry the walnut kernels in a dry frying pan. After the appearance of the nut smell, remove them from the pan and finely chop.
  • Remove onion peel. Cut the onion into thin half rings.
  • In a bowl, combine tomatoes, herbs, onions, nuts.
  • In a separate container, mix the oil with soy sauce and lemon juice, season the vegetables with the resulting sauce.

Tomatoes are dominant in this salad. Greens, onions, nuts and sauce help to reveal their taste in a new way.

Tuna Salad

Composition:

Light Salads
  • tuna (canned) - 0, 2 kg;
  • cucumbers - 0, 3 kg;
  • tomatoes - 0, 3 kg;
  • Lettuce - 0, 3 kg;
  • hard cheese - 0, 2 kg;
  • chicken egg - 4 pcs .;
  • Dijon mustard - 40 ml;
  • olive oil - 80 ml;
  • salt - 5 g;
  • lemon juice - 10 ml.

Method of preparation:

  • Remove the canned food from the can. If they have a lot of juice, pour it into a bowl. Fish mash with a fork.
  • Wash and dry vegetables with a napkin.
  • Divide the lettuce into leaves, finely chop.
  • Cut tomatoes and cucumbers into cubes. Grind and fold the ingredients should be separately, since the salad will be flaky.
  • Cook the eggs. Cool down in cold water. Clean up. Cut into cubes.
  • Chop cheese on a coarse grater.
  • Place a cooking ring on the dish. Lay out a layer of cucumbers.
  • Place the eggs on the cucumbers and the tomatoes on them.
  • Put canned food on tomatoes, sprinkle with cheese.
  • Remove the culinary ring.
  • Mix the oil with salt, lemon juice and Dijon mustard. You can add liquid from under the tuna.
  • Sprinkle the salad with the resulting sauce.

Before serving, salad can be decorated with slices of tomatoes and cucumbers, lemon slices, fresh greens. Such a snack option is suitable for a festive table.

Salad of crab sticks with white cabbage

Composition:

  • cheese - 100 g;
  • canned corn - 100 g;
  • crab sticks - 0, 2 kg;
  • white cabbage - 150 g;
  • cucumber - 150 g;
  • dill - 50 g;
  • low-fat sour cream - 100 ml;
  • salt, seasonings - to taste.

Method of preparation:

  • Chop grated cheese with small holes.
  • Wash the cabbage by removing the top leaves. Separate from the head a piece of the desired size, finely chop.
  • Cut the crab sticks into small cubes.
  • Wash the cucumber, blot it with a napkin. Cut off the tips. Cut into small pieces of cubic shape.
  • Finely chop the dill.
  • Put all the ingredients in a bowl.
  • Open a jar of corn. Drain the liquid, put the corn to the remaining components.
  • Salt, pepper to taste, add sour cream and mix well.

When serving salad can be decorated with a sprig of dill. The snack is nourishing, bright, appetizing, has a fresh taste. Cheese gives it an unusual note.

Vegetable salad with olives

Composition:

  • cucumbers - 0, 3 kg;
  • tomatoes - 0, 3 kg;
  • leaf lettuce - 50 g;
  • fresh dill - 50 g;
  • olives - 100 g;
  • chicken egg - 1 pc .;
  • olive oil - 40 ml;
  • lemon juice - 2-3 ml;
  • salt - to taste.

Method of preparation:

  • Wash the ingredients that make up the snack, dry them with paper napkins.
  • Finely chop the dill, tear the salad into small pieces with your hands.
  • Remove the olives from the jar, cut into rings.
  • Boil the egg, cool, peel. Cut into small pieces.
  • In tomatoes, cut out areas near the stem, and in cucumbers, cut off the tips. Cut vegetables into small cubes.
  • Put all ingredients in a mixing bowl. Add oil to it, add a little lemon juice, add some salt and mix.

Despite the ease of preparation and availability of ingredients, the salad according to this recipe is so tasty that it is not a shame to offer it to guests.

Broccoli Salad

Composition:

  • broccoli, fresh or frozen - 0, 4 kg;
  • chicken egg - 4 pcs .;
  • pine nuts - 40 g;
  • unsweetened yogurt - 150 ml;
  • ginger root - 20 g;
  • salt, pepper - to taste.

Method of preparation:

  • Wash broccoli, disassemble into florets. The frozen product does not require preliminary preparation.
  • Boil cabbage in salted water, remove it with a slotted spoon and cool it by immersing it in cold water. Drop in a colander, let the cabbage dry.
  • Cool and clean hard-boiled eggs, cut into slices, cut each egg into 6-8 pieces along.
  • Peel, rub the ginger root. Mix with yogurt, add pepper and salt.
  • On a plate, spread out beautifully, alternating between broccoli florets and egg slices, pour with yogurt sauce, sprinkle with pine nuts.

This light salad may well replace not only snacks, but also dinner. The dish turns out useful and tasty. It will appeal to those who follow the figure.

Peking cabbage salad with apples

Composition:

  • Chinese cabbage - 0.5 kg;
  • canned corn - 0, 24 kg;
  • carrots - 150 g;
  • Bulgarian pepper - 0, 25 kg;
  • apple - 0, 25 kg;
  • lemon - 0, 5 pcs .;
  • vegetable oil - 40 ml;
  • sugar - 5 g;
  • salt, black pepper powder - to taste.

Method of preparation:

  • Divide the cabbage into leaves, wash and dry them with napkins. Lay several large leaves in a salad bowl, finely chop the rest with a knife.
  • Wash the apple, cut the core out of it. Cut the flesh into thin slices.
  • Squeeze juice out of lemon. Sprinkle the apples so that they do not darken, using about half of the juice.
  • Peel raw carrots and chop grated. You can use a grater for Korean salads or plain with large holes.
  • Pepper wash, cut the stem, remove the seeds. Pulp cut into strips.
  • Open the jar of corn, fold it to the sieve.
  • In a large container, combine cabbage, pepper, apple, carrot, corn.
  • In a small container, mix the oil with the remaining lemon juice, sugar, salt, and black pepper.
  • Season the vegetable mixture, put it in a salad bowl with cabbage leaves.

Salad made according to this recipe looks attractive and appetizing, it has a unique taste. From the specified number of ingredients snacks get a lot. If you are preparing a salad for a small company or for a single eater, the amount of food should be proportionally reduced.

Chicken Breast and Avocado Salad

Composition:

  • fillet of boiled chicken breast - 0, 3 kg;
  • mozzarella - 100 g;
  • avocados - 0, 2 kg;
  • tomato - 150 g;
  • lemon - 1 pc .;
  • red onion - 75 g;
  • Chinese cabbage - 0, 3 kg;
  • pumpkin seeds - to taste;
  • balsamic vinegar - 40 ml;
  • salt, pepper - to taste.

Method of preparation:

  • Avocado cut into 2 parts, remove the bone. Separate the flesh from the peel, cut into cubes.
  • Wash, blot tomato in a napkin, slice it just like avocado.
  • Boil chicken breast in salted water, cool. Separate the meat from the bones, cut into cubes.
  • Cut the cheese into cubes.
  • Combine avocado, tomato, mozzarella and chicken, pour lemon juice squeezed from whole fruit. Salt, pepper, mix.
  • Wash, towel dry and finely chop Peking cabbage.
  • Peel the onions, cut them in thin half rings, pickle in balsamic vinegar for half an hour.
  • Place Peking cabbage on the bottom of a salad bowl, lay a mixture of chicken breast with tomatoes and avocado on it. Place onions on top, sprinkle with pumpkin seeds.

A hearty and at the same time light salad will appeal to those who want to lose weight. They can replace one of the main meals. Do not be ashamed to submit this snack to the festive table.

Daikon Salad

Composition:

  • Daikon - 0, 4 kg;
  • fresh coriander - 100 g;
  • lemon - 1 pc .;
  • fresh mint - 10 g;
  • salt, sugar - on a pinch;
  • sunflower seeds (chischenye) - 50 g;
  • olive oil - 30 ml.

Method of preparation:

  • Squeeze juice out of lemon, grate zest from it, mix with vegetable oil, add salt and sugar.
  • Finely chop fresh cilantro.
  • Daikon wash and clean. Cut into thin semicircular slices.
  • Mix daikon with cilantro, season with lemon and butter sauce.

Decorate the salad with mint leaves and sunflower seeds before serving. This simple salad looks very nice, has a fresh savory taste.

Seafood Salad

Composition:

  • shrimps (chishchennye) - 0, 3 kg;
  • squids (chischenye) - 0, 3 kg;
  • Bulgarian pepper - 0, 24 kg;
  • canned corn - 0, 24 kg;
  • green peas (canned) - 0, 24 kg;
  • garlic - 5 cloves;
  • olive oil - 100 ml;
  • fresh dill - 100 g;
  • lemon juice - 60 ml;
  • salt, black pepper powder - to taste.

Method of preparation:

  • Rinse squid, remove tentacles, chord.
  • Boil water, lower the squid carcasses into it for 2 minutes. Remove with a slotted spoon and rinse in running water. After removing the curled film, cut into rings.
  • Boil water, add salt and black pepper to it. Boil for 3-4 minutes after the liquid in the pan begins to boil again. 2 minutes before readiness, throw squid rings into the pan.
  • Remove the seafood from the pan with a slotted spoon or fold it into a colander. Give them time to cool and dry.
  • Open the cans of peas and corn, drain the liquid from them.
  • Pepper wash, remove the stem together with the seeds. Cut the flesh of pepper into small squares or quarters of rings.
  • Finely chop the garlic with a knife.
  • In a bowl, combine peas, corn, pepper, garlic, and seafood.
  • Add the dill, finely chopped with a knife, stir.
  • In a small container, mix the oil with lemon juice, salt and pepper.
  • Season the salad with the resulting sauce. Transfer to a salad bowl or on a beautiful plate.

Despite the large number of ingredients in the salad, it is cooked simply and quickly, it turns out tasty and easy. This appetizer is able to decorate a festive table.

Light salads - the best addition to hot appetizers. They can be served as a separate dish, replacing them with dinner or one of the snacks. Preparing such snacks quickly and easily, it turns out tasty and appetizing. Without burdening the stomach, they well satisfy hunger, saturate the body with proteins, vitamins, minerals. There are many light salads that can decorate the holiday table.

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