Main-Dish Salads

• Many traditional salad ingredients do not have a great deal of nutritional value. Examples are iceberg lettuce, cucumbers, mushrooms, olives and radishes.

• Enhance the nutritional value of salads by adding dark greens. Spinach or mesclun add vitamins A and C, calcium, iron, fiber and folate. The darker the color, the healthier the salad.

• Grated carrots add beta-carotene and vitamin A. Adding tomatoes to a salad increases the amount of vitamins A and C. Chickpeas or garbanzo beans add fiber, protein and potassium.

• Don't hide the health benefits of a salad under a mound of salad dressing. Some dressings can have more than 100 calories per tablespoon. Choose a light or fat-free dressing to reduce the amount of calories.

• Using a less acidic vinegar, such as balsamic or rice vinegar, is a great way to reduce the amount of oil needed for the dressing.

• Olive oil is high in unsaturated fatty acids, which helps lower serum cholesterol.

Ingredients:

1 lb. flank steak
8 new potatoes, precooked
8 cups darker mixed greens
1/4 cup of blue cheese, crumbled
non-fat dressing of choice

Preparation:

Grill or broil the steak for about five minutes on each side, or until barely pink inside. Let the meat rest for about 10 minutes before slicing into thin strips.

Meanwhile, quarter the cooked potatoes and saute in a medium pan over medium high heat until lightly browned.

Place the greens on four large plates and top with the steak strips, potatoes and blue cheese. Serve with dressing.

Yield: 4 servings

Ingredients:

20-oz. can of cannelloni beans
1/2 cup sliced red onion
1 can white tuna, drained
1/3 cup olive oil
2 tsp. red-wine vinegar
salt and pepper to taste
lettuce

Preparation:

Rinse and drain the beans. Place in a large bowl and add onion, tuna, olive oil, vinegar, salt and pepper and mix well. Serve on a bed of lettuce.