28 Days of Salads for a Month of Fresh Eating

Read Time: 13 mins

28 Days of Salads for a Month of Fresh Eating2/28 Day 2: Mango & Grilled Chicken Salad Test Kitchen Approved Mango & Grilled Chicken Salad Recipe photo by Taste of Home Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: We live in the hot South, and this awesome fruity chicken salad is a weeknight standout. I buy salad greens and add veggies for color and crunch. —Sherry Little, Sherwood, Arkansas Nutrition Facts: 1 serving: 210 calories, 2g fat (0 saturated fat), 56mg cholesterol, 447mg sodium, 22g carbohydrate (16g sugars, 4g fiber), 30g protein. Diabetic

Exchanges: 3 lean meat, 2 vegetable, 1/2 starch, 1/2 fat

Exchanges: 3 lean meat, 2 vegetable, 1/2 starch, 1/2 fat. 3/28 Day 3: Fajita Salad 9 Reviews Test Kitchen Approved TASTE OF HOME Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: Pull out the skewers and take a stab at grilling peppers, onions and corn for an awesome steak salad that’s all summer and smoke. —Taste of Home Test Kitchen, Milwaukee, Wisconsin Nutrition Facts: 1 serving: 351 calories, 14g fat (5g saturated fat), 54mg cholesterol, 862mg sodium, 33g carbohydrate (16g sugars, 7g fiber), 28g protein. 4/28 Day 4: Classic Cobb Salad 6 Reviews Test

Making this salad is a lot like putting in a garden

Kitchen Approved Classic Cobb Salad Recipe photo by Taste of Home Total Time 20 min Servings 4 servings Go to Recipe From the Recipe Creator: Making this salad is a lot like putting in a garden. I plant everything in nice, neat sections, just as I do with seedlings. —Patricia Kile, Elizabethtown, Pennsylvania Nutrition Facts: 1 serving: 260 calories, 15g fat (5g saturated fat), 148mg cholesterol, 586mg sodium, 10g carbohydrate (5g sugars, 4g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat. 5/28 Day 5: Ground Beef Taco Salad 5 Reviews Ground Beef Taco Salad Recipe photo

Topped with ham, roast beef,

by Taste of Home Total Time 25 min Servings 2 servings Go to Recipe From the Recipe Creator: In spring we look for something light and refreshing on the menu after the heavier comfort food of winter; this salad is a great solution. —Muriel Bertrand, Shoreview, Minnesota Nutrition Facts: 2 cups: 469 calories, 28g fat (12g saturated fat), 107mg cholesterol, 1007mg sodium, 25g carbohydrate (5g sugars, 4g fiber), 32g protein. 6/28 Day 6: Swiss Cobb Salad 1 Review Test Kitchen Approved Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: Topped with ham, roast beef,

bacon and other fixings, this hearty salad has an excellent blend of flavors

bacon and other fixings, this hearty salad has an excellent blend of flavors. A from-scratch vinaigrette adds the refreshing final touch. —Taste of Home Test Kitchen Nutrition Facts: 2 cups: 531 calories, 42g fat (9g saturated fat), 171mg cholesterol, 922mg sodium, 14g carbohydrate (8g sugars, 3g fiber), 28g protein. 7/28 Day 7: Grilled Jerk Shrimp Orzo Salad 22 Reviews Test Kitchen Approved Total Time 35 min Servings 2 servings Go to Recipe From the Recipe Creator: The heat, seasonings and appearance of this colorful main-dish salad are perfect for summer—or any time of year that you want to summon memories

of sunshine

of sunshine. —Eileen Budnyk, Palm Beach Gardens, Florida Nutrition Facts: 2 cups: 340 calories, 12g fat (2g saturated fat), 138mg cholesterol, 716mg sodium, 35g carbohydrate (6g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat. 8/28 Day 9: Almond Chicken Salad 22 Reviews Contest Winner Test Kitchen Approved Taste of Home Total Time 15 min Servings 8 servings Go to Recipe From the Recipe Creator: My mother used to prepare this chicken salad with grapes and almonds for an evening meal during the hot summer months. It’s my favorite of my mother’s chicken

salad recipes

salad recipes. You can also serve it as a delicious but quick luncheon or potluck dish. —Kathy Kittell, Lenexa, Kansas Nutrition Facts: 3/4 cup: 351 calories, 23g fat (5g saturated fat), 152mg cholesterol, 540mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 25g protein. 9/28 Day 10: BLT Chicken Salad 18 Reviews Contest Winner Test Kitchen Approved BLT Chicken Salad Recipe photo by Taste of Home Total Time 20 min Servings 8 servings Go to Recipe From the Recipe Creator: Featuring all the fun fixings for a BLT chicken sandwich, this salad is so lovable. I can prep the ingredients ahead

of time and just throw it together at the last minute

of time and just throw it together at the last minute. Barbecue sauce in the dressing gives it unexpected flavor. Even picky eaters love my chicken salads. —Cindy Moore, Mooresville, North Carolina Nutrition Facts: 1 serving: 281 calories, 19g fat (4g saturated fat), 112mg cholesterol, 324mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 23g protein. 10/28 Day 11: Shrimp & Nectarine Salad 12 Reviews Test Kitchen Approved Shrimp & Nectarine Salad Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: For a cool salad on a hot summer day,

We love it chilled, but it’s delectable served right away, too

I combine shrimp, corn, tomatoes and nectarines with a drizzle of tarragon dressing. We love it chilled, but it’s delectable served right away, too. —Mary Ann Lee, Clifton Park, New York Nutrition Facts: 1 serving: 252 calories, 7g fat (1g saturated fat), 138mg cholesterol, 448mg sodium, 27g carbohydrate (14g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch, 1/2 fruit. 11/28 Day 12: Curried Chicken & Peach Salad 8 Reviews Test Kitchen Approved Curried Chicken & Peach Salad Recipe photo by Taste of Home Total Time 10 min Servings 4 servings Go to

Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable, 1 fruit

Recipe From the Recipe Creator: This is a very healthy and simple salad to make; even my non-cooking husband can whip it together in minutes. We’ve served this to friends over the years, and they always ask for the recipe. —Radelle Knappenberger, Oviedo, Florida Nutrition Facts: 1 serving: 286 calories, 12g fat (2g saturated fat), 54mg cholesterol, 315mg sodium, 23g carbohydrate (14g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable, 1 fruit. 12/28 Day 13: Deluxe Cheeseburger Salad 8 Reviews Test Kitchen Approved Cheeseburger Salad Recipe photo by Taste of Home Total Time 30

The original recipe doesn’t call for a tomato, but it’s awesome here

min Servings 4 servings Go to Recipe From the Recipe Creator: I was planning to grill burgers, and then it dawned on me: How about a cheeseburger salad? The original recipe doesn’t call for a tomato, but it’s awesome here. —Pam Jefferies, Cantrall, Illinois Nutrition Facts: 1 serving: 511 calories, 34g fat (17g saturated fat), 128mg cholesterol, 1033mg sodium, 14g carbohydrate (4g sugars, 3g fiber), 36g protein. 13/28 Day 14: Ginger-Cashew Chicken Salad 8 Reviews Test Kitchen Approved Ginger-Cashew Chicken Salad Recipe photo by Taste of Home Total Time 30 min Servings 8 servings Go to Recipe From the Recipe

Now it’s a huge success when I serve it at ladies luncheons

Creator: I revamped an Asian-style chicken salad recipe to create this gingery, crunchy salad. Now it’s a huge success when I serve it at ladies luncheons. —Shelly Gramer, Long Beach, California Nutrition Facts: 1-1/2 cups: 379 calories, 18g fat (3g saturated fat), 47mg cholesterol, 533mg sodium, 33g carbohydrate (16g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 2-1/2 fat, 2 lean meat, 1-1/2 starch, 1 vegetable. 14/28 Day 15: Veggie Nicoise Salad 14 Reviews Test Kitchen Approved Veggie Nicoise Salad Recipe photo by Taste of Home Total Time 1 hour 5 min Servings 8 servings Go to Recipe From the Recipe

Creator: More and more people in my workplace are becoming vegetarians

Creator: More and more people in my workplace are becoming vegetarians. When we cook or eat together, the focus is on fresh produce. This salad combines some of our favorite ingredients in one dish—and with the hard-boiled eggs and kidney beans, it also delivers enough protein to satisfy those who are skeptical of vegetarian fare. —Elizabeth Kelley, Chicago, Illinois Nutrition Facts: 1 serving: 329 calories, 19g fat (4g saturated fat), 140mg cholesterol, 422mg sodium, 28g carbohydrate (6g sugars, 7g fiber), 12g protein. Diabetic Exchanges: 3 fat, 2 vegetable, 2 medium-fat meat, 11/2 starch. 15/28 Day 16: Salmon and Spud Salad

Diabetic Exchanges: 5 lean meat, 2 vegetable, 1-1/2 starch, 1-1/2 fat

3 Reviews Test Kitchen Approved TASTE OF HOME Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: I headed straight for the kitchen when I decided to pick up a healthier lifestyle. This salmon with veggies proves that smart choices can be simple and satisfying. —Matthew Teixeira, Milton, Ontario Nutrition Facts: 1 salmon fillet with 2 cups salad: 480 calories, 23g fat (4g saturated fat), 85mg cholesterol, 642mg sodium, 33g carbohydrate (8g sugars, 6g fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1-1/2 starch, 1-1/2 fat. 16/28 Slow-Cooker Buffalo Chicken Salad Test Kitchen

You can even make the chicken the day before and reheat when ready to serve

Approved Mark Derse For Taste of Home Total Time 2 hours 50 min Servings 6 servings Go to Recipe From the Recipe Creator: My husband and sons love chicken with blue cheese, so I created this salad. You can even make the chicken the day before and reheat when ready to serve. —Shauna Havey, Roy, Utah Nutrition Facts: 1 serving: 385 calories, 26g fat (9g saturated fat), 93mg cholesterol, 1693mg sodium, 12g carbohydrate (2g sugars, 4g fiber), 28g protein. 17/28 Day 18: Lemony Garbanzo Salad 2 Reviews Test Kitchen Approved Lemony Garbanzo Salad Recipe photo by Taste of Home Total

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