Perfect Powerhouse Salad (under 500 calories)

Fast day meals are quick and easy with our perfect powerhouse salad. Loaded with romaine, spinach and watercress greens. We add red onions, carrots, avocado and a homemade “bursting balsamic vinaigrette“. Top with your favorite meat or seafood and dinner is done in 15 minutes or less and under 500 calories.

Our balsamic vinaigrette was created with our latest find while celebrating our wedding anniversary in Naples, Florida. We love to explore the town and shops. We found this great organic olive oil shop (Florida Olive Oil Company) and after tasting nearly a dozen varieties of olive oils and balsamic vinegar blends, we settled on three favorites (to start). We used a dark Black currant balsamic vinegar with a lemongrass and basil infused olive oil. Healthy cooking can be fun and tasty!

If you haven’t tried watercress before, it adds great flavor and texture to salads, soups or sandwiches. Watercress is an ancient green that falls into the same family of vegetables as kale, broccoli, arugula and Brussel sprouts.  It is a nutrient dense food that qualifies as a “super-food”. Hippocrates, the father of medicine, new the value of this nutrient dense food and used watercress to treat his patients.  Watercress is loaded with Vitamin K for bone health, contains a higher percentage of Vitamin C then an orange, high in Vitamin A, folate and calcium, the B-complex vitamins, Vitamin E, manganese, potassium, magnesium, copper and phosphorus.  At only 4 calories per cup, it’s a great choice to boost your vitamin and mineral intake while slimming down.

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Perfect Powerhouse Salad (under 500 calories)
The perfect powerhouse salad, loaded with romaine, spinach and watercress greens. We add red onions, carrots, avocado and a homemade balsamic vinaigrette. Top with your favorite meat or seafood (in this case Salmon) and dinner is done in less than 20 minutes and under 500 calories.
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Rating: 5
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Nutrition Facts
Perfect Powerhouse Salad (under 500 calories)
Amount Per Serving
Calories 478 Calories from Fat 315
% Daily Value*
Total Fat 35g 54%
Saturated Fat 8g 40%
Polyunsaturated Fat 3g
Monounsaturated Fat 16g
Cholesterol 68mg 23%
Sodium 123mg 5%
Potassium 701mg 20%
Total Carbohydrates 17g 6%
Dietary Fiber 8g 32%
Sugars 6g
Protein 31g 62%
Vitamin A 255%
Vitamin C 65%
Calcium 10%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Course Salads
Cuisine American
Prep Time 10 minutes
Cook Time 7 minutes
Servings
people
Ingredients
Broiled Salmon
For the Salad
Course Salads
Cuisine American
Prep Time 10 minutes
Cook Time 7 minutes
Servings
people
Ingredients
Broiled Salmon
For the Salad
Votes: 1
Rating: 5
You:
Rate this recipe!
Add to Meal Plan:
This recipe has been added to your Meal Plan
Nutrition Facts
Perfect Powerhouse Salad (under 500 calories)
Amount Per Serving
Calories 478 Calories from Fat 315
% Daily Value*
Total Fat 35g 54%
Saturated Fat 8g 40%
Polyunsaturated Fat 3g
Monounsaturated Fat 16g
Cholesterol 68mg 23%
Sodium 123mg 5%
Potassium 701mg 20%
Total Carbohydrates 17g 6%
Dietary Fiber 8g 32%
Sugars 6g
Protein 31g 62%
Vitamin A 255%
Vitamin C 65%
Calcium 10%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
Preparing & Cooking the the Salmon
  1. Remove the skin from the Salmon fillets and brush with a little coconut oil
  2. Season with a little salt and freshly ground black pepper
  3. With the broiler on High, place the salmon on a baking sheet and cook for approx 5-7 minutes, or until done to your liking
Preparing the salad
  1. Whilst the salmon is cooking…..
  2. In a large bowl, combine all the salad ingredients and mix to ensure the vinaigrette has coated everything well
  3. Plate up the salad, and place the cooked salmon on top, serve
Recipe Notes

Macro Nutrient Breakdown

Screenshot_2015-08-03-20-25-02

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