When muggy, hot summer afternoons motivate you to be anywhere but in the kitchen, turn to salads for quick, easy to make, satisfying dinners. The addition of protein will fill you, while fresh, cold greens will chill you. A lighter meal can also be eaten later, when the sun is setting and temperatures drop a bit. Salads are also portable, so if the beach beckons.
Melon and goat cheese salad
Sassy arugula, salty prosciutto, and a piquant dressing complement the fruit and cheese in this colorful and delicious light meal, which offers about 24 grams of protein per serving. The only cooking is a quick warming of goat cheese. Recipe from “Smart Food” by Marlisa Szwillus; makes four servings.
4 ounces (8 cups) arugula, sorted, washed, drained and chilled
2 tablespoons sherry vinegar
3 tablespoons orange juice
4 tablespoons extra virgin olive oil
Salt and black pepper to taste
1 ripe, chilled cantaloupe, halved and seeded
1 tablespoon oil
2 small rounds of goat cheese (about 3.5 ounces each), halved horizontally
1/4 pound prosciutto, thinly sliced
Place arugula in salad bowl. In a small bowl combine vinegar, orange juice, and olive oil; season with salt and pepper. Toss dressing with arugula. Cut melon into wedges; slice flesh from rind and cut into cubes. Brush a nonstick skillet with oil; place over medium heat. Warm goat cheese in skillet, turning carefully to avoid browning. Divide salad among four plates. Place melon, prosciutto and goat cheese on top.
Steak salad with parsley-caper dressing
Fresh herbs, piquant capers and garlic, and a quick-cooked juicy sirloin add up to a sensory salad. Serve the steak warm or at room temperature. Recipe from “Quick from Scratch” by Food &Wine Books; makes four servings.
1 1/4 pounds sirloin steak, about 1 inch thick
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
1 head romaine lettuce, torn into bite-size pieces
1 head green leaf lettuce, torn into bite-size pieces
1 small red onion, cut into thin slices
Parsley Caper Dressing (recipe follows)
Heat broiler or grill. Sprinkle meat with salt and pepper, then broil or grill for six minutes. Turn meat; cook to desired doneness. Transfer steak to a carving board and let rest in a warm spot for at least five minutes. Cut steak diagonally into thin slices. In a large bowl, toss lettuces with onion and all but two tablespoons of the dressing. Divide greens among four plates. Top each salad with steak slices and drizzle with remaining dressing.
Parsley-caper Dressing:
2 tablespoons red wine vinegar
1 large clove garlic, minced
3 tablespoons capers
2 teaspoons Dijon mustard
1/2 cup chopped flat-leaf parsley
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/2 cup olive oil
In a small bowl, whisk together all ingredients but the oil. Add oil slowly, whisking. Makes about 2/3 cup dressing.
Shrimp and spinach salad
Boiling water to cook the shrimp is the only heat involved in this fresh, flavorful salad meal. Recipe from Cooking Light; makes four servings.
1/2 cup plain nonfat yogurt
1/2 cup mayonnaise-style salad dressing
2 tablespoons grated orange rind
1 tablespoon crystallized ginger
2 tablespoons unsweetened orange juice
2 tablespoons lime juice
2 pounds medium shrimp, peeled and deveined
6 cups water
1 pound fresh spinach
1 cup julienne-sliced jicama
16 cherry tomatoes, washed and halved
1 medium papaya, peeled, seeded and sliced
Combine yogurt, mayonnaise, orange rind, ginger, orange juice and lime juice in blender container; cover and process until smooth. Chill. Meanwhile, bring water to a boil in saucepan. Add shrimp; cook three to five minutes or until shrimp turn pink. Drain well; rinse in cold water. Cover and chill.
Remove and discard stems from spinach; wash leaves thoroughly and pat dry. Tear into bite-size pieces and divide among four serving plates. Arrange shrimp, jicama, tomatoes and papaya evenly over spinach. Top with yogurt dressing. If desired, garnish with lime and lemon zest.