Caesar ( 260 calories )
Ingredients: Chicken breasts, salt, pepper, silken soft tofu, lemon juice, olive oil, red wine vinegar, Dijon mustard, Worcestershire sauce, anchovy paste, Parmesan cheese, romaine lettuce, fat-free croutons.
This twist on a Caesar salad uses silken tofu instead of mayo to cut out half the fat in traditional versions.
Artichoke, Edamame, and Asparagus Salad (calories 178)
Ingredients: Garlic, olive oil, lemon juice, salt, pepper, oregano, artichoke hearts, shelled edamame, Parmesan cheese, asparagus.
Shelled edamame are very low in calories and fat, but packed with protein and fiber. Plus, artichokes and asparagus are rich in antioxidants. Toss in light citrus dressing for a little zest.
Poached Salmon and Watercress Salad With Dill-Yogurt Dressing (342 calories )
Ingredients: Celery, scallions, lemon, low-fat yogurt, salt, pepper, salmon fillets, dill, horseradish, radishes, olive oil, watercress, sugar snap peas.
Nutritional powerhouse salmon is rich in protein, heart-helping omega-3 fatty acids, and vitamin D. This salad is light and refreshing, and doesn’t skimp on zesty flavor.
Grilled Chicken and Wheat-Berry Salad (calories 328)
Ingredients: Wheat berries, bay leaf, spinach, green apple, red bell pepper, chicken breasts, Dijon mustard, cucumber yogurt dressing, salt, pepper, green onion.
This salad is a great way to get your fill of veggies, fruits, and protein all at once. The yogurt dressing provides a kick of calcium.