Lean Protein
3 oz.
Chicken breast
Chickpeas
Hardboiled eggs
Pork tenderloin
Shrimp
Salmon
Flank steak
Tempeh
Cheese
½ oz.
Blue cheese
Cheddar
Feta
Goat cheese
Monterey Jack
Mozzarella
Parmesan
Garnish
½ oz.
Avocado
Almonds
Dried apricots
Capers
Dried cranberries
Croutons
Olives
Salami or ham
Sunflower seeds
Walnuts
Dressing
2 Tbsp., olive-oil based
Balsamic vinaigrette
Lemon vinaigrette
Redwine vinaigrette
Or make your own: Combine
2 Tbsp. vinegar or lemon juice,
½ tsp. minced garlic, ¼ tsp.
dried thyme, 1/8 tsp. pepper,
and 1/8 tsp. salt, then whisk in
¼ cup extravirgin olive oil.
Use 2 Tbsp. per salad.
+ + + +
CHOPPED CHICKEN
& SWEET POTATO
CAL 542, CARB 32G
Escarole or romaine, avocado, apples,
sweet potato, shredded chicken,
cubed Cheddar, sunflower seeds,
apple-cider vinaigrette
SALMON
COUSCOUS
CAL 464, CARB 35G
Spinach, mushrooms, egg-
plant, whole-wheat Israeli
couscous, salmon, goat
cheese, dried apricots,
white-wine vinaigrette
QUINOA DELI
CAL 404, CARB 39G
Bibb lettuce, red bell peppers,
artichoke hearts, quinoa,
chickpeas, mozzarella cheese,
sliced deli ham, red-
wine vinaigrette
Nourish
SPR I NG 2019 / DI A BETIC LI V ING 87
Experiment!
Try new combos
based on what you
have on hand or
what’s on sale.
+ Find the full recipes at EatingWell.com/SaladFormula
