The Dinner Salad Cookbook: Easy & Satisfying Recipes That Make a Meal

From the Publisher

The Perfect Dinner Salad Formula:

Why is a composed salad at a restaurant so much more crave-worthy than one we make at home? And why are the bowls at fresh fast-food joints like Chipotle and Dig Inn so much more filling than most salads? One simple reason: These places use a formula to make their salads super delicious and also hearty enough for dinner. The salads in this book follow a simple formula that ensures your salads are hearty and varied enough to be stand-alone dinners.

Base + Veggie/fruit

The base is the foundation of the salad bowl or plate. It is typically some time of salad green or grain, but it can be stretched to include legumes, such as black, kidney, pinto, chickpea, or other beans. The base sets the tone for the rest of the salad, providing the body and structure. The next components of the salad are fresh vegetables and fruits. They help balance out the flavors, contribute to texture, and add nutrition and fiber that help you feel satisfied and stay fuller longer than usual.

Protein

The third component of the salad is protein. Like fruits and veggies, proteins help keep you fuller longer and typically provide additional healthy lean fats that are necessary for cardiovascular health. Kitchen staples like bacon, canned tuna, chicken, cod, eggs, flank steak, or tofu are great choices to get your fill of protein!

The Topping + The Bonus

Next up is the topping. This is an opportunity to really build on the textures and enrich the flavor profile of your salad. You can add bacon bits, cheese, dried fruits, nuts, or seeds to do this. Last, but definitely not least, comes the bonus component of the salad. This is your time to shine and customize your salad. Whether you’re looking for a lighter salad or you don’t have all the ingredients the recipe calls for, the bonus item allows for full flexibility and customization to your tastes, preferences, dietary needs, and cravings. Add more cheese, veggies, protein, spices, or whatever else you are in the mood for!

Sample Recipe: Salmon and Brussels Sprout Salad

Serves 2 / Prep time: 40 minutes / Finish time: 5 minutes / Total time: 45 minutes

Salmon and Brussels sprouts may not seem like a natural combination, but they are a perfect balance of protein and fiber without sacrificing flavor. The heartiness of the Brussels sprouts complements the milder flavor of the salmon. And when served with quinoa, you’re getting a one-two protein punch.

Instructions:

1. Preheat the oven to 375°F.

2. Trim the Brussels sprouts and halve them lengthwise. Place on a baking sheet along with the bell pepper. Drizzle the vegetables with the sesame oil and season with salt and pepper. Toss to combine and coat the vegetables. Roast for 35 minutes, tossing the vegetables twice.

3. Cook the quinoa according to the instructions on page 13.

4. Rub the salmon fillets generously with olive oil, then season on both sides with salt and pepper. Pan-sear the salmon according to the instructions on page XX. Once cooked, transfer the salmon to a plate and flake with a fork.

5. In a small skillet, lightly toast sesame seeds according to the instructions on page 15.

6. Divide the quinoa, Brussels sprouts, and bell pepper between two bowls. Top with the flaked salmon and drizzle with the vinaigrette. Garnish the salads with the toasted sesame seeds and red pepper flakes (if using). Serve warm.

Make-ahead tip:

Make-ahead tip: This salad is perfect for meal prepping because of its simple components. Make the quinoa in bulk, sear (or bake) a few salmon fillets, and roast double the amount of Brussels sprouts in one go. The vinaigrette can be made in advance and stored for weeks in the refrigerator.

Ingredients:

2 cups Brussels sprouts

1 large red bell pepper, thinly sliced

1/4 cup sesame oil

Salt

Freshly ground black pepper

3/4 cup quinoa

2 (4- to 5-ounce) salmon fillets

Extra-virgin olive oil, for rubbing

3 tablespoons sesame seeds, lightly toasted

1/4 cup Asian Soy Vinaigrette (page 147)

1/2 teaspoon red pepper flakes (optional)