Nutritious delicious salads for summer

Indo-Asian News Service | August 27, 2013 17:41 IST (London)
 


Light and summery salads are here to keep you fresh, active and glowing with less than 200 calories each and over 20 health benefits.

Light and summery salads like potato and hot smoked salmon salad are not only filling and nutritious, these dishes have fewer than 200 calories per portion, making them an ideal meal accompaniment or main course meal during the hot weather.

Femalefirst.co.uk shares the following classic dishes:

1. Herby potato and hot smoked salmon salad

Mix fresh spinach, smoked salmon and new potatoes with summery herbs to create a tasty, fragrant and light dish to enjoy in the sun.

Prep to cook: About 10 minutes
Cook time: About 15 minutes
Serves: 4

Ingredients:

Salad:

-500g salad potatoes (such as Charlotte), cut into small chunks
-100g hot smoked salmon flakes or smoked salmon, roughly chopped
-Large handful baby spinach
-3 spring onions, sliced
-2tbsp fresh parsley, roughly chopped
-2tbsp fresh mint, roughly chopped
Horseradish Mayo

-4tbsp low-fat mayonnaise -2tbsp creamed horseradish

Method:

-Scrub the potatoes and cut each in quarters lengthways
-Place in a pan and cover with boiling water
-Bring to the boil and simmer for 15-20 minutes (or until tender). Drain and allow the potatoes to cool slightly
-Lightly toss together all the ingredients and then place in bowls or on plates to serve

2. Caesar Potato Salad

With a twist on a well-known classic, this Recipe results in a fantastically light yet wholesome summer meal. The Caesar Potato Salad can bring rustic charm to any garden party.

Prep time: About 10 minutes Cook time: About 15 minutes

Serves: 4

Ingredients:

- 500g salad potatoes (such as Charlotte) - 100g pancetta slices, cut in half, or 6 rashers smoked streaky bacon, cut into three
- 4 spring onions, thickly sliced
- 1 courgette, thinly sliced
- 2 Cos lettuces, roughly chopped
- 3tbsp Caesar dressing
- Parmesan cheese, grated to serve (optional)

Method:

-Scrub the potatoes and cut each in quarters lengthways
-Place in a pan and cover with boiling water
-Bring to the boil and simmer for 15-20 minutes (or until tender). Drain and allow the potatoes to cool slightly
-Place pancetta or bacon in a pan and dry-fry until crispy. Add spring onions and courgette, cook until very slightly softened
-Place lettuce in a layer on the bottom of a dish or plate, pile on the potatoes and pancetta mixture.

Serve drizzled with dressing and sprinkled with cheese

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