Easy Summer Salads! - ONIE Project

Easy Summer Salads!

Posted by ONIE Project on 05/06/2014

Chopped Mexican Salad recipe from ONIE

Can you believe that May is actually National Salad Month?  Eating more salads can be a good thing, most of us need more vegetables in our diet.  Besides who doesn’t love a tasty summer salad.  So I went in search of tasty salads that are more creative than a basic, lettuce salad, but easy to prepare. The ONIE Project picked two salads: Chopped Mexican Salad, and Macaroni Blossom Salad.  These recipes met our test of tasty, easy to make, and easy on the food budget.

Chopped Mexican Salad 

Ingredients

  • 2 Tbsp olive oil
  • 1 (14.5 oz) can reduced-sodium black beans (drained and rinsed)
  • Chopped salad recipes1 (14.5 oz) can of no-salt-added whole kernel sweet corn (drained and rinsed)
  • 1 bell pepper (any color)
  • 1 avocado
  • 1 (10 oz) bag of fresh spinach leaves
  • Black pepper to taste
  • 2 tsp garlic powder
  • 1 tsp hot sauce

 Serves 5 to 6

 

 Directions

  1. Heat a frying pan over high heat.  Add 1 Tbsp olive oil; quickly add spinach.  Sauté 2-3 minutes until wilted.  Remove from stove and set aside to cool.ONIE Project: Chopped Mexican Salad Nutrition Facts
  2. Chop bell pepper and avocado into bite size pieces.
  3. Mix sautéed spinach, black beans, corn, bell pepper, and avocado in medium-sized bowl.
  4. Add garlic powder, pepper, hot sauce, and 1 Tbsp of olive oilto vegetable mixture.  Mix well.
  5. Serve.

ONIE Test Kitchen Tip We made this Mexican salad healthier by choosing reduced sodium black beans, and no-salt-added corn.  Salt is hidden in a lot of the foods that we eat.  Check for “hidden” sodium in your diet by reading the nutrition label, match 1 mg of sodium for 1 each calorie. Macaroni Pasta Salad recipe from ONIE

Macaroni Blossom Salad

This light summer salad is a meal all by itself.  Yum!            

Ingredients

Pasta salad recipes

  • 1 cup whole wheat pasta, dry
  • 2 bell peppers (any color)
  • 1 cucumber (sliced)
  • 3-4 cups broccoli florets
  • 6 Tbsp olive oil mayonnaise
  • 1 tsp Italian Herbs
  • 1/2 lemon, juiced

Serves 7 to 8    

 DirectionsONIE Project: Macaroni Blossom Salad Nutrition Facts

  1. Prepare 1 cup of uncooked pasta according to package instructions. Drain and set aside.
  2. Chop the bell peppers and cucumber into cubes.
  3. Add pasta, bell peppers, cucumber, and broccoli florets into large serving bowl.
  4. Add mayonnaise, herbs, and lemon juice.  Mix well.
  5. Refrigerate salad for 2 to 4 hours to enhance flavor.
  6. Serve.

ONIE Test Kitchen Tip:  We chose whole wheat pasta to boost the amount of fiber, potassium, and calcium! Karla and the ONIE Team ONIE Project

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