Everyday Food: Main-course salads

Posted Tuesday, Aug. 26, 2014  comments  Print Reprints
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Monday: Summer pasta salad with shrimp

Serves 4

• Coarse salt and ground pepper

• 1/2 pound short pasta, such as fusilli

• 1 medium yellow squash, thinly sliced crosswise

• 1/3 cup roughly chopped pitted Kalamata or nicoise olives

• 4 lightly packed cups baby spinach (3 1/4 ounces)

• 1 teaspoon grated lemon zest, plus 2 tablespoons lemon juice

• 2 tablespoons extra-virgin olive oil

• 1 pound large shrimp, peeled and deveined

1. In a large pot of boiling salted water, cook pasta according to package instructions. Drain pasta, transfer to a large bowl and toss with squash, olives, spinach, lemon zest and juice, and 1 tablespoon plus 1 teaspoon oil. Season with salt and pepper.

2. In a large skillet, heat 2 teaspoons oil over medium-high. Add shrimp and cook, stirring occasionally, until opaque throughout, about 3 minutes. Season with salt and pepper. Top pasta with shrimp.

Nutritional information per serving: 415 calories, 12 grams fat (2 grams saturated fat), 27 grams protein, 49 grams carbohydrates, 4 grams fiber, 26 percent of calories from fat.

Tuesday: Sesame-chicken salad

Serves 4

• 1/4 cup soy sauce

• 2 tablespoons fresh lime juice

• 1 tablespoon sugar

• 2 teaspoons grated peeled fresh ginger

• 2 tablespoons toasted sesame oil

• 2 medium English cucumbers (1 pound total), cut into 3/4-inch wedges

• 1/3 cup white sesame seeds

• 4 to 6 chicken cutlets (about 3/4 pound total)

• 2 teaspoons extra-virgin olive oil

• 1 pound baby bok choy, quartered lengthwise, or regular bok choy, roughly chopped

• 1 to 2 jalapeños (preferably red), thinly sliced

• 1/2 cup fresh cilantro leaves

1. In a small bowl, whisk together soy sauce, lime juice, sugar, ginger and sesame oil until sugar dissolves. In a medium bowl, toss cucumbers with 3 tablespoons dressing.

2. Spread sesame seeds on a large plate. Dredge chicken in seeds, pressing lightly to adhere. Heat a large skillet over medium-high. Add 1 teaspoon olive oil and bok choy. Cook, turning occasionally, until bok choy is brown on all sides but still a little crunchy, about 8 minutes.

3. Transfer bok choy to a serving platter and reduce heat to medium. Add 1 teaspoon olive oil to skillet and cook chicken until sesame seeds are toasted and chicken is cooked through, about 5 minutes, flipping halfway through. On a work surface, shred chicken. Add chicken, cucumbers, jalapeños and cilantro to platter; top with remaining dressing and serve.

Nutritional information per serving: 304 calories, 17 grams fat (2 grams saturated fat), 25 grams protein, 14 grams carbohydrates, 5 grams fiber, 50 percent of calories from fat.

Wednesday: Couscous salad with black beans, mushrooms and corn

Serves 4

• 2 tablespoons extra-virgin olive oil

• 1 cup Israeli couscous

• Coarse salt and ground pepper

• 1/2 pound cremini or button mushrooms, sliced 1/2 inch thick

• 1 small bunch scallions, white and green parts separated and thinly sliced

• 1 1/4 cups fresh corn kernels (from 2 ears corn)

• 1 can (15.5 ounces) black beans, rinsed and drained

• 2 tablespoons fresh lime juice

• 1 jalapeño (optional), thinly sliced

• 1 avocado, halved, pitted, peeled and sliced

1. In a medium saucepan, heat 1 tablespoon oil over medium-high. Add couscous and cook, stirring constantly, until golden brown and fragrant, about 4 minutes. Add 1 1/2 cups water, season with salt and bring to a boil. Reduce heat to low, cover and simmer until liquid is absorbed and couscous is tender, about 15 minutes.

2. Meanwhile, in a large skillet, heat 2 teaspoons oil over medium-high. Cook mushrooms, stirring occasionally, until golden brown, about 5 minutes. Season mushrooms with salt and pepper; transfer to a large bowl. Add 1 teaspoon oil to skillet. Cook scallion whites and corn, stirring occasionally, until scallions are soft and corn is browned, about 5 minutes. Season with salt and pepper and add to mushrooms.

3. Add couscous, black beans, lime juice, jalapeño (if using) and scallion greens to mushroom mixture, and toss to combine. Season to taste with salt and pepper. Divide among four bowls and top with avocado.

Nutritional information per serving: 432 calories, 15 grams fat (2 grams saturated fat), 14 grams protein, 62 grams carbohydrates, 11 grams fiber, 31 percent of calories from fat.

Thursday: Steak and egg salad

Serves 4

• 4 large eggs

• 3/4 pound skirt steak, cut in half if long

• Coarse salt and ground pepper

• 1 head romaine lettuce, leaves separated

• 1 head radicchio, leaves separated

• 1 pound tomatoes, cut into wedges

• 1 small red onion, thinly sliced

• 3 tablespoons extra-virgin olive oil

• 2 tablespoons sherry or red-wine vinegar

1. In a saucepan, cover eggs with cold water and bring to a boil over high. Boil 1 minute, then remove from heat. Cover and let sit 10 minutes. Run eggs under cold water until cool enough to handle, then peel and halve lengthwise.

2. Meanwhile, season steak with salt and pepper. Heat a large skillet over medium-high. Place steak, fat side down, in skillet and cook until seared, browned and medium-rare, about 7 minutes, flipping halfway through. Transfer to a cutting board and let rest 5 minutes before slicing against the grain.

3. Divide steak, lettuce, radicchio, tomatoes, onion and eggs evenly among four plates. In a small bowl, whisk together oil and vinegar and drizzle dressing over each salad. Season salads to taste with salt and pepper.

Nutritional information per serving: 420 calories, 28 grams fat (8 grams saturated fat), 30 grams protein, 12 grams carbohydrates, 4 grams fiber, 60 percent of calories from fat.

Friday: Tomato panzanella with ricotta

Serves 4

• 1/2 pound day-old crusty bread, cut or torn into 1-inch pieces (5 cups)

• 2 pounds ripe tomatoes, cut into 1-inch pieces

• Half of a small red onion, thinly sliced

• 3 tablespoons red-wine vinegar

• 2 tablespoons extra-virgin olive oil, plus more for drizzling

• Coarse salt and ground pepper

• 1 cup fresh basil leaves, torn if large

• 1 container (15 ounces) ricotta

1. Preheat oven to 375 degrees. On a rimmed baking sheet, spread bread in a single layer and bake until dry and light golden brown, about 20 minutes.

2. Meanwhile, in a large bowl, combine tomatoes, onion, vinegar and oil and season with salt and pepper. Add toasted bread and basil and toss to combine. Let sit 20 to 30 minutes to allow bread to soak up liquid. Divide salad evenly among four bowls and top each with some ricotta, a drizzle of oil, and salt and pepper to taste.

Nutritional information per serving: 572 calories, 24 grams fat (10 grams saturated fat), 24 grams protein, 64 grams carbohydrates, 8 grams fiber, 38 percent of calories from fat.

Have more to add? News tip? Tell us

A whole week’s worth of main-course salads adds up to a lot more than just leafy greens.

Here’s what you’ll need:

Produce

• 1/2 pound cremini or button mushrooms

• 2 small red onions

• 1 small bunch scallions

• 2 ears corn

• 1 lemon

• 3 limes

• 2 to 3 jalapeños (2 red, preferably)

• 1 avocado

• 3 pounds tomatoes

• 3 1/4 ounces baby spinach

• 1 pound baby bok choy

• 1 head romaine lettuce

• 1 head radicchio

• 1 piece fresh ginger

• 1 bunch basil

• 1 bunch cilantro

• 2 English cucumbers

• 1 yellow squash

Dairy/eggs

• 1 container (15 ounces) ricotta

• 4 large eggs

Fish/poultry/meat

• 1 pound large shrimp, peeled and deveined

• 3/4 pound chicken cutlets

• 3/4 pound skirt steak

Staples

• Extra-virgin olive oil

• 1 can (15.5 ounces) black beans

• Vinegar: sherry and red-wine

• Soy sauce

• Sugar

• 1/2 pound short pasta

Miscellaneous

• 1 small loaf crusty bread (1/2 pound)

• 1 cup Israeli couscous

• White sesame seeds

• Toasted sesame oil

• Kalamata or nicoise olives

For more recipes and additional tips, visit www.marthastewart.com/everydayfood. Questions or comments about the column should be sent to everydayfood@marthastewart.com.

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