Try your favorite salad as a sandwich, or the other way around. These classics are great no matter how you slice (or toss) them.
Everyday Food magazine offers quick, healthy solutions for everyday meals -- from the kitchens of Martha Stewart Living. For more recipes and additional tips, visit www.marthastewart.com/everydayfood.
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Greek salad with chickpeas
1/2 small red onion, thinly sliced
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
Coarse salt and ground pepper
1 medium cucumber, peeled and cut into 1/2-inch pieces
1 cup grape tomatoes, halved
1/2 cup crumbled feta (2 ounces)
1 can (15.5 ounces) chickpeas, rinsed and drained
1/2 cup pitted Kalamata olives, roughly chopped
1/2 cup lightly packed fresh parsley leaves
In a large bowl, combine onion, lemon juice and oil; season with salt and pepper. Toss well to combine and let sit 5 minutes. Add cucumber, tomatoes, feta, chickpeas, olives and parsley; season with salt and pepper and toss to combine. Divide among four bowls and serve immediately.
Nutritional information per serving: 306 calories, 16 grams fat (4 grams saturated fat), 34 grams carbohydrates, 9 grams protein, 6 grams fiber and 47 percent of calories from fat.
Greek salad sandwich
In a food processor, pulse 1 cup canned chickpeas, rinsed and drained; 1 tablespoon fresh lemon juice; 1 tablespoon extra-virgin olive oil; and 1/4 cup fresh parsley leaves until finely chopped. In a small bowl, stir together 1/2 small red onion, thinly sliced; 1 tablespoon lemon juice; and 2 teaspoons oil. Season with coarse salt and ground pepper. In another small bowl, mash 3 ounces crumbled feta with 1 tablespoon oil. Spread chickpea mixture on 4 slices rustic bread or olive bread. Top with 1/2 medium cucumber, thinly sliced; 1 tomato, thinly sliced; and onion mixture. Season with salt and pepper. Spread feta mixture on 4 more bread slices and place on top of sandwiches.
Nutritional information per serving: 542 calories, 27 grams fat (6 grams saturated fat), 62 grams carbohydrates, 14 grams protein, 7 grams fiber and 45 percent of calories from fat.
Asian chicken salad
1/4 cup fresh lime juice (from 3 limes)
2 teaspoons soy sauce
1 jalapeño, minced
2 teaspoons vegetable oil
1/2 teaspoon sugar
4 cups shredded red cabbage (about 1/2 medium head)
1 cup shredded carrots (about 2 large)
1 cup lightly packed fresh cilantro leaves
1 cup lightly packed fresh mint leaves
2 cups shredded cooked chicken
In a large bowl, whisk together lime juice, soy sauce, jalapeño, oil and sugar until combined. Add cabbage, carrots, cilantro, mint and chicken and toss well to combine. Serve immediately.
Nutritional information per serving: 199 calories, 8 grams fat (2 grams saturated fat), 11 grams carbohydrates, 24 grams protein, 4 grams fiber and 36 percent of calories from fat.
Asian chicken sandwich
In a medium bowl, toss together 2 cups shredded red cabbage; 2 large carrots, grated; 2 tablespoons fresh lime juice; and 1 teaspoon soy sauce. Split a 1-pound baguette lengthwise and scoop out most of the insides, then spread 1/4 cup mayonnaise on both sides. Layer bottom half with 2 cups shredded cooked chicken, cabbage mixture and 1 cup each fresh cilantro leaves and fresh mint leaves. Sprinkle with 2 jalapeños, thinly sliced, and place top half of baguette on sandwich. To serve, cut crosswise into 4 pieces.
Nutritional information per serving: 438 calories, 18 grams fat (4 grams saturated fat), 41 grams carbohydrates, 29 grams protein, 4 grams fiber and 37 percent of calories from fat.