Ashley Pettit: Keep the calorie count down with these salads - Chicago News and Weather | FOX 32 News

Ashley Pettit: Keep the calorie count down with these revamped salads

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CHICAGO (FOX 32 News) -

Diners tend to think restaurant salads are an easy way to keep calories in check. But here's the dirty secret: Many salads are packed with calories. Nutritionist and fitness chef Ashley Pettit reveals the truth.

APL GREEK SALAD (275 calories)

(Traditional can be 550+ calories thanks to all of the cheese and dressing people usually put on Greek Salads)

• 3 oz. Skinless, Boneless Chicken Breast, pan-grilled

• 1 1/2 Cups Romaine Lettuce, chopped

• 4 TB Tomatoes, diced

• 5 Kalamata Olives, sliced

• 4 TB Cucumber, diced

• 1 TB Red Onion, chopped

• 1 TB Lemon-Oregano Vinaigrette

 

LEMON-OREGANO VINAIGRETTE

• 2 TB Lemon Juice

• 1 1/2 tsp Sugar (or Stevia equivalent)

• 1/2 tsp Dried Oregano

• 2 tsp Water

• 1 1/2 tsp Extra Virgin Olive Oil

• 1/4 tsp Fresh Pepper

 

APL BUFFALO CHICKEN SALAD (335 calories)

(Traditional can be 850+ calories because the chicken is often fried and traditional ranch dressing is made with high-fat buttermilk)

• 1 1/2 Cups Romaine

• 4 oz Grilled Chicken, cut into strips (in hot sauce)

• 2 TB Carrots, shaved

• 2 TB Celery, chopped

• 2 TB Cucumber, chopped

• 2 TB APL Dairy-Free Ranch Dressing

• Drizzle of Buffalo Sauce

 

APL DAIRY-FREE HERB RANCH

• ¼ Cup Vegan Mayonnaise (we love Veganaise)

• 1 TB Parsley, chopped

• 2 TB Lemon Juice

• 1 TB Water

• 2 Garlic Cloves, minced

• ¼ tsp Sea Salt

• ¼ tsp Black Pepper

 

APL CHINESE CHICKEN SALAD (450)

(Traditional can be 1000+ because they usually have peanut or sesame-based dressings, fried wonton strips, and a large quantity of nuts on them. Whew fat!)

For the Salad: Makes 1 Salad

• 4 oz. Grilled Chicken, chopped

• 1/8 Cup Carrots, shaved

• 1/8 Cup Snow Peas

• 2 TB Jicama, chopped

• 1 TB Mint

• 3 TB Mandarin Oranges

• 1 TB Cilantro

• Handful of Bean Sprouts

Optional Ingredients:

• 5 Raw Almonds, Sliced

• Handful of Nori (roasted seaweed), crumbled

 

APL CARROT-GINGER DRESSING

For the Carrot-Ginger Dressing: Makes 1 1/4 Cups

• 1 Carrot, peeled and chopped

• 1 Shallot, peeled and roughly chopped

• 1/8 Cup Ginger, chopped

• 1/8 Cup Rice Vinegar

• 1 TB Raw Honey

• 1 TB Sesame Oil

• 1/4 Cup Grapeseed Oil

• 1/8 Cup Water, filtered

• Sea Salt & Black Pepper, to taste

 

APL SOUTHWEST SALAD (400)

(Traditional can be upwards of 750 calories because they are laden with cheese, tortilla strips, too much avocado, and heavy dressings)

For the Salad:

• 2 Cups Romaine, chopped

• 4 oz. Grilled Chicken Breast, chopped

• 3 TB Black Beans

• 4 Slices Avocado

• 2 TB Jicama

• 3 TB Pico de Gallo

• 1/2 TB Jalapeno, chopped

• Optional: 2 TB Vegan Cheese (pepper jack Daiya is good)

 

APL CHIPOTLE VINAIGRETTE

For the Chipotle Dressing: Use 1 1/2-2TB for the salad

• 1/2 Cup Extra Virgin Olive Oil

• 1/4 Cup Fresh Lime Juice

• 1 tsp Garlic, minced

• 1 TB Chipotle Peppers in Adobo Sauce, minced

• 1/4 Cup Cilantro, roughly chopped

• 2 tsp Cumin

• Sea Salt, to taste

 

APL COBB SALAD (335)

(Traditional can be 1100+ with eggs, blue cheese, bacon, etc.)

For the Salad:

• 1 Cups Romaine Lettuce, coarsely chopped

• 1 Cup Spinach, coarsely chopped

• 3 TB Tomatoes, diced

• 3 oz. Chicken, chopped

• 2 Slices Applegate Farms Turkey Bacon, chopped

• 4 Slices Avocado, chopped

• 3 TB Cucumber, chopped

• 3 TB Radishes, chopped

 

APL LEMON VINAIGRETTE

For the Dressing: 1 1/2 TB APL Lemon Vinaigrette

• 1/2 Cup Lemon Juice, fresh

• 1/2 Cup Extra Virgin Olive Oil, cold-pressed

• 3 Cloves Garlic, minced

• 1 tsp Sea Salt

• Black Pepper, to taste

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