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Main Dish Salad Recipes

Light and refreshing suppers for warm summer nights

Greek Salad by Mimi Sheraton

This salad packs quite the crunch, with radishes, cucumbers and green peppers. Not to worry though, it all balances out with watercress and bursting plum tomatoes. This salad is unique in that it does not need a dressing. Although cheese and sour cream have been traditionally added to this salad to make it a summer main course, it shines quite well on its own.

Per serving: 36 calories, 0g fat, 2g protein, 2g fiber

Grilled Steak and Onion Salad by Joe Piscatella

Want the savory flavor of steak without all the calories of a full-on rib eye? Make it into a salad! This is a great choice if you really like red meat, but are trying to maintain a heart-healthy diet. You still get all the protein from the steak, but low-fat vegetables balance it too.

Per serving: 292 calories, 10g fat, 39g protein, 4g fiber

Summer Borscht Salad by Michele Urvater

Give your summer a Russian twist with this salad. A great source of protein while low in fat, this dish will also provide you with nearly half of your daily vitamin C intake. Even better, watercress leaf vegetables are believed to help prevent cancer, with micronutrients and antioxidants working to fight against cancer-friendly free radicals in the body.

Per serving: 308 calories, 9g fat, 33g protein, 3g fiber

Lobster Salad with White Beans and Fresh Thyme by Debra Ponzek

This dish is sure to catch your eye with bright pink lobster meat, white beans and colorful mixed greens. In addition to being a relatively good source of protein, lobster also provides omega-3 fatty acid, which promotes heart and brain health. With its striking visual appearance, this salad could be served at a nice dinner party, or for any special occasion.

Per serving: 139 calories, 1g fat, 16g protein, 4g fiber

New Australian Grilled Chicken by Kathleen Sloan-McIntosh

Experience modern Australian cuisine with this dish. Between the balsamic vinaigrette and lime, this salad provides a tangy, savory essence. A great source of potassium and protein, this salad will leave you quite satisfied.

Per serving: 344 calories, 13g fat, 51g protein, 0g fiber

Chicken Salad Niçoise with Big-Flavor Vinaigrette by Steven Raichlin

Inspired by Julia Child, this salad has a vinaigrette you won't forget anytime soon. With potatoes, eggs, and chicken in this salad, it's bound to be filling and delicious. The vinaigrette is great for summer, with fresh basil, wine vinegar and capers as some of its main players.

Per serving: 297 calories, 7g fat, 27g protein

You may also like: Try these healthy appetizers.

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