Create Your Own Main Dish Salad

Mix and match your favorite ingredients to bring new ideas to dinnertime while saving time and planning ahead.

Main Dish Salad Ingredients

Base

• 4-5 cups lettuce or salad greens (arugula, romaine, spinach, spring greens)
• 3 cups cooked whole-wheat pasta
• 3 cups cooked brown rice, bulgur, couscous, or quinoa
• 4 cups cooked potatoes in chunks, regular or sweet
• Whole-grain bread, toasted and torn into bite-sized piece

Protein

• 2 cup cooked beans (pinto, black, chickpeas, lentils)
• 1/2 pound cooked ground meat (beef, turkey, game)
• 1 1/2 cup cooked meat, diced
• 1-2 cans (6-8 ounces) fish or chicken
• 1 pound extra firm tofu, marinated and cooked
• 2 cups hard-boiled eggs, chopped

Fruits or Vegetables

• 2 cups fresh, frozen, or canned vegetables
• 1 cup apple pieces, orange segments, raisins, or dried cranberries

Dressing

Create Your Own Vinaigrette
• Fat-free or low-fat dressing

Flavor

• 1/2-1 cup onion, celery, and/or green pepper, diced
• 1 cups CNP Vegetable Mix
• 1/2 cup Homemade Salsa
• 2-4 Tablespoons fresh herbs, or 1-2 teaspoons dried herb

Topping

• 1/4 cup nuts, slivered or chopped
• 2 Tablespoon grated Parmesan cheese
• 1/4 cup shredded low-fat cheddar or mozzarella cheese
• 2 Tablespoons dried fruit
• Grated orange or lemon rind

Instructions

  1. Choose at least one ingredient from each row in the table below.
  2. Combine in a large bowl.
  3. Divide between four smaller bowls and serve.
  4. Store leftovers in the refrigerator.

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