Seasonal summer salad toppings

Summer Salad

Category: Main meal, Salad | Serves: 2

Prep time: 25 minutes | Cooking time: N/A

Ingredients

For the salad:

55g (2oz) mixed baby salad leaves (including watercress or rocket)

55g (2oz) each radishes and cucumber, sliced

55g (2oz) sugar snap peas, chopped

8 cherry tomatoes, halved

2 spring onions, chopped

1 cooked beetroot (not in vinegar), about 115g (4oz), cut into bite-sized pieces

For the dressing:

3 tbsp low-fat natural yoghurt

1 tbsp reduced-calorie mayonnaise

2 tsp each finely chopped fresh parsley and snipped fresh chives

Freshly ground black pepper, to taste

A few sunflower or pumpkin seeds (optional)

Optional toppings:

115–150g (4–51/2oz) leftover cooked cold skinless, boneless chicken or turkey, or  cooked cold lean pork, cut into strips or pieces

Or

115–150g (4–51/2oz) of tinned tuna in spring water (drained), or cooked cold (skinless) fresh fish fillets, such as salmon or mackerel (flaked)

Or

85g (3oz) cooked broad beans (cook for a few minutes until tender, then plunge into cold water to keep the colour, drain again), or your favourite canned beans, drained

Or

2 large hard-boiled eggs, cooled, shelled and each cut into quarters


This salad can be a meal in itself - just choose your favourite toppings from the list.

1. Make salad. Divide salad leaves between 2 serving plates or bowls. Divide radishes, cucumber, sugar snap peas, tomatoes and spring onions between plates/bowls; toss gently to mix using your fingers. Scatter beetroot over top.

2. Make dressing. Combine yoghurt, mayonnaise, fresh herbs and black pepper in a small bowl, mixing well. 

3. Add your preferred topping of meat, fish or beans and eggs on top of salads. Dot or dollop teaspoonfuls of yoghurt dressing over top, and sprinkle with sunflower or pumpkin seeds, if you like.

Nutritional information for salad with chicken topping:

Each portion contains 241 calories, 12.5g sugars, 8.8g fat, 2.2g saturates, and 0.6g of salt.

Nutritional information for salad with tinned tuna topping:

Each portion contains 269 calories, 12.5g sugars, 10.6g fat, 1.8g saturates, and 1.01g of salt.

Nutritional information for salad with broad bean topping:

Each portion contains 143 calories, 12.9g sugars, 3.7g fat, 0.7g saturates, and 0.45g of salt.

Nutritional information for salad with boiled egg topping:

Each portion contains 217 calories, 12.5g sugars, 10.6g fat, 2.7g saturates, and 0.67g of salt.