4 Muscled-Up, Tasty Salads

How Do You Pack a Protein Punch into a Salad? Discover Four Easy Ways To Do It!

Recipes by Julia Lacy-Adele

As the weather gets warmer, my tastes begin to change. I long for simple, lighter foods. Salads. Crisp greens. Fresh tomatoes. Crunchy carrots. It feels like I've waited all winter to reawaken my taste buds with flavors only my local farmers' market can provide.

Yet, I also like to feel satisfied and satiated, so instead of covering my greens with loads of fat, I sneak in extra protein, along with some fiber, for an even healthier, muscle-building meal. Without smothering the fresh, clean taste of the vegetables.

Below are some of my family's favorite spring-time salads. Rest assured, these are not your typical wimpy side salads, eaten mostly out of obligation, either. These are "meaty," delicious salads that are easy to make and are meals unto themselves.

So enjoy!

Mandarin Chicken Salad with Asian Dressing

The carrots give this Asian chicken salad a sweet, crunchy flavor we love.

Ingredients:
4 to 6 grilled chicken tenderloins—chopped
1 small can mandarin oranges, drained
Green onion—diced small
2 cups shredded carrots
1 Tbsp Asian dressing of your choice

Directions:

• Grab a large bowl and throw in all the ingredients.
• Toss together until well mixed!

Beef Tenderloin and Garbanzo Bean Salad

The garbanzo beans (also known as chick peas) add additional protein and fiber along with a wonderful flavor.

Ingredients:
1 can garbanzo beans
Salt and pepper (to taste)
1 lb beef tenderloin—grilled or broiled to medium rare (or your personal taste)
1 bag baby spinach
1 red bell pepper (sliced into long pieces)
1/2 cup light feta cheese

Directions:

• Season garbanzo beans with salt and pepper and toss. Then set aside in a large bowl.
• Thinly slice beef tenderloin and add to garbanzo beans.
• Toss in the rest of the ingredients and mix well.
• Add a light vinaigrette—any kind will do for this recipe—or simply squeeze fresh lemon and drizzle with light olive oil and some additional salt and pepper.

Taco Salad

Using bison meet cuts the fat and adds plenty of muscle-building protein.

Ingredients:
1 lb ground beef or bison
Taco seasoning
Romaine lettuce (2 cups)
Small can black olives
4 oz light shredded cheese
2 Tbsp green onions, chopped
1 small fresh tomato, chopped

Directions:

• Brown beef or bison with taco seasoning. (You can either use your favorite store-bought variety—just watch for those with high salt and MSG—or you can make your own with chili powder, paprika, cayenne, garlic powder, and onion powder.) Then let cool.
• Shred romaine lettuce in a large bowl.
• Top lettuce with the meat and top with olives, shredded cheese, green onions, and fresh tomato.
• Drizzle with light jalapeno ranch dressing and toss everything together.
• Then add some baked corn tortilla chips on top. Yum!

Chicken Salad with Grapes and Apples

This is a tasty twist on the traditional Waldorf Salad.

Ingredients:
2 grilled chicken breasts
2 cups purple grapes (washed well and dried)
1 cup chopped apple
1/2 cup fat-free mayonnaise or Vegenaise
1 Tbsp Grey Poupon mustard
Salt and pepper to taste
Romaine lettuce

Directions:

• Grill chicken until done, and cool.
• Chop chicken into very small cubes.
• Add the grapes and apple and about one half cup of mayo—or at least enough to make consistency a little creamy—with mustard.
• Salt and pepper (to taste)
• Mix all ingredients together in a bowl and scoop out and place over a bed of romaine or green leaf lettuce.

I hope you enjoy these recipes this spring and that they'll help you get in the mood for more delicious salads and vegetables. After you've tried one, two, or all of them, please hop on the Real Solutions Message Board and let me know what you think. Or better yet, share one of your favorite spring-time recipes.

I look forward to hearing from you!

Editor's Note: For more suggestions from Julia on how to streamline your cooking for fast, delicious, healthy meals, click here. And to find 24 more fabulous, healthy recipes, check out The Lean System Success Plan!

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