Hy-Vee at Midday: Salad Kit Celebration
By Judy Fitzgibbons, Hy-Vee Dietitian
Summer Salad Celebration!
Looking for a quick, nutritious meal this summer that won't break the bank? If fast food is one of your time-saving solutions for a busy schedule, consider tossing a quick meal together – full of health benefits – starting with pre-packaged salads.
Bagged salad kits are a great starting point to build a complete meal in minutes. They are a time-saving convenience and include pre-washed lettuce and greens, many times with added vegetables. By simply adding lean chopped meat, fish, beans or nuts and additional fruits and vegetables, you have a complete, nutritious meal in less time than you may spend waiting at the drive-through.
Pre-packaged salads offer more variety with new blends of leafy greens, such as romaine, arugula and baby spinach – making them an easy way to incorporate more vegetables to a daily diet. They are also a smart choice for added health benefits, since dark green, leafy lettuce tends to be higher in nutrients, such as vitamins A, K and lutein.
Try tossing these quick and easy meals together in minutes by combining the following ingredients with pre-packaged salad kits – your wallet (and waist) will thank you!
Hy-Vee Dietitians' Top 5 Summer Salad Picks:
Colorful Grilled Salmon Salad
1 bag Dole Italian Blend Salad* + roasted salmon (recipe below) , red potatoes, sweet peppers, pine nuts, grated parmesan cheese and herb dressing
Asian Chicken Salad
1 bag Dole Field Greens* + mandarin oranges, cooked chicken, snow peas, crispy noodles, almonds and Asian sesame seed dressing
Blackberry Salad with Avocado and Almonds
1 bag Dole Baby Spinach* + celery, almonds, blackberries, avocado, feta cheese and raspberry vinaigrette
Southwest Caesar Salad
1 bag Dole All-Natural Light Caesar Salad Kit + tomatoes, bell peppers, red kidney beans, cooked chicken, whole-kernel corn and red onion
* = may be substituted with romaine or any other Dole salad blend
Recipe source: www.dole.com/recipes
For full recipes and pictures, visit http://www.dole.com/Recipes and select the "Salad" category.
Oven-Roasted Salmon Fillets Serves 4
All you need:
4 (6-ounce) skin-on wild Alaskan salmon fillets, about 1-½-inches thick, skin scored**
2 teaspoons olive oil
Salt and pepper, to taste
Lemon wedges, for serving
All you do:
1. Adjust oven rack to the lowest position and place a rimmed baking sheet on the rack. Heat the oven to 500 degrees.
2. Pat the salmon dry with paper towels. Rub the fillets evenly with oil and season with salt and pepper, to taste.
3. Reduce oven temperature to 275 degrees and remove the baking sheet. Carefully place the salmon, skin-side down, on the hot baking sheet and immediately return to the oven.
4. Roast until the fish flakes apart when gently prodded with a paring knife, 9-13 minutes.
5. Gently transfer the fish to individual plates and serve with the lemon wedges.
**To score the salmon: Use a sharp or serrated knife to cut four or five shallow slashes (about 1 inch apart), through the skin of each piece of salmon. Be careful not to cut into the flesh of the salmon.
Judy Fitzgibbons represents Hy-Vee as a nutrition expert working throughout the community to promote healthy eating and nutrition. Judy is a Registered Dietitian and member of the Academy of Nutrition and Dietetics. The information is not intended as medical advice. Please consult a medical professional for individual advice.