In The Kitchen: Healthy Salads - KMSP-TV

In The Kitchen: Healthy Salads

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Lemony Shrimp and Feta Salad

3 cups water
½ medium lemon, thinly sliced
1 medium garlic clove, halved, and
1 medium garlic clove, minced, divided use
4 whole peppercorns
10 ounces raw medium shrimp, peeled, rinsed and patted dry
½ teaspoon cornstarch
1/3 cup fat free, low sodium chicken broth
2 tablespoons fresh lemon juice
1 tablespoon white wine vinegar
4 ounces romaine or mixed salad greens, torn into bite-sized pieces
3 ounces spinach, torn into bite-size pieces
½ medium cucumber, thinly sliced
½ medium red bell pepper, thinly sliced
1 medium tomato, cut into 12 wedges
¼ small red onion, thinly sliced
2 tablespoons crumbled fat-free feta cheese

1. In a medium saucepan over medium heat, bring the water, lemon slices, halved garlic, and peppercorns just to a simmer covered. Add the shrimp. Cook, uncovered, for 2 to 3 minutes, or just until the shrimp are pink on the outside. Drain well in a colander, discarding the lemon, garlic, and peppercorns. Arrange the shrimp in a single layer on a large plate. Refrigerate for 10 to 15 minutes, or until cooled.

2. Meanwhile, put the cornstarch in a small saucepan. Add the broth, whisking to dissolve. Cook over medium-high heat for 2 minutes or until boiling and thickened, whisking constantly. Pour into a small bowl. Let cool at room temperature for 5 to 10 minutes.

3. Whisk the lemon juice, oregano, vinegar, and minced garlic into the broth mixture. Set aside.

4. Arrange the remaining ingredients except the feta cheese on plates. Top each salad with the shrimp. Drizzle with the dressing. Sprinkle with the feta cheese.

Spring Asparagus and Strawberry salad

12 ounces thin asparagus spears, trimmed and cut into 2-inch pieces (about 3 cups of pieces)
1 cup sliced hulled strawberries
1 medium orange, peeled, quartered and sliced crosswise
¼ cup thinly sliced green onions
2 tablespoon olive oil (extra virgin preferred)
1 small garlic clove, minced
¼ teaspoon pepper
1/8 teaspoon salt
4 cups loosely packed baby spinach

1. In a medium saucepan, steam the asparagus for 3 to 5 minutes, or until tender-crisp. Rinse under cold water. Drain well.

2. In a large bowl, stir together the asparagus, strawberries, orange, and green onions.

3. In a small bowl, whisk together the vinegar, oil, garlic, pepper, and salt. Pour the dressing over the asparagus mixture, tossing to coat. Arrange the spinach on salad plates. Spoon the asparagus mixture over the spinach.

Cooks tip on oranges: When peeling an orange, carefully cut off all the bitter white pith for the most attractive presentation and sweetest taste.

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