With thin strips of cucumber as the wrapper, these nibbles prove that you don’t need to go to a sushi restaurant when the craving strikes. Fresh tuna is such a splurge and yet always leaves me proclaiming, “I could eat this way every week!”

You can’t go wrong with cucumber, tuna, and avocado. This combination is so fresh and the textures work in harmony. A spritz of lime and a thin slice of jalapeno round out all the flavors for one glorious bite.

This simple spring dish is a blast.

There’s a creaminess from the avocado and some crunch from microgreens, jalapeno, and cucumber. And the tuna! Let’s not forget about the luxurious tuna–so smooth and melt in your mouth.

Plus, you can make this recipe in about 15-minutes in one pan! So, there’s really no downside.

While these seem like an appetizer, I habitually make this dish a full meal by adding rice and miso soup to the table. If you have day-old rice, even better, I have this ahi tuna recipe that will walk you through how to make crispy golden rice in the same pan as the seared tuna.

Watch How to Make Cucumber Tuna Avocado Rolls (Video)

You can watch how to prepare the cucumber and layer the ingredients to make rolling easy.

Ingredients/Tips/Substitutions

• Tuna steaks (6 to 7 ounces/180-200g each) (boneless, skinless): Fresh tuna with vibrant color and marbling will have the best flavor and texture. Use purchased fish within 2 days.
• Olive oil: A high heat oil for searing the tuna. Avocado oil is a great alternative.
• Salt: sea salt or Kosher salt ensure maximum flavor
• Freshly ground black pepper
• Seedless English cucumbers: This forms the wrap and can be prepared easily with an open faced vegetable peeler or a mandolin set to the thinnest setting
• Avocados: you can ripen avocados quickly by placing in a brown paper bag someplace high (with a banana if possible)
• Microgreens: any delicate microgreen works; I like anything with a spicy bite, like radish or mustard greens (you can even grow microgreens yourself). Chopped cilantro is a good substitute.
• Jalapeno: Just a thin slice per bite gives the right amount of heat to accentuate the other flavors.
• Lime: Balances the savory flavors by adding a fresh, acid component.

Equipment Tip: a mandolin or vegetable peeler is key for peeling extra thin slices of cucumber for rolling. If you don’t own one, you can deconstruct the whole dish and serve it salad style in a bowl.

Step-by-Step Instructions and Cooking Tips

Step 1 – Cook Tuna.

Be sure to season the tuna well with salt and pepper. Rub with a thin coat of olive oil.

In a really hot pan, sear the tuna until you see a nice, even gold crust form. Repeat on the other side. Remove from the heat and allow to cool completely.

Step 2 – Prepare the Vegetables.

There are several ways to get thin strips of cucumber. You can use a vegetable peeler easily enough or a mandolin. If you don’t have either, you could thinly slice the cucumber and serve everything salad-style in a bowl.

Ingredient Tip: Look for “English cucumber” because the seeds are very delicate and English cucumbers tend to be long, making them perfect for strips (see above picture).

Step 3 – Assemble. Roll. Serve.

You can cut the tuna into thin ¼-inch thick squares (about 1-inch x 1-inch). Make sure the tuna has cooled completely or it will tear when you cut into it.

To assemble: Place the cucumber strip in front of you (note: you may need to stack 2 pieces of cucumber on top of each other).

Add a single layer of tuna starting from one end and leaving at least half the length bare (over-stuffed cucumber will be difficult to roll). Repeat with the avocado slices, a thin layer of microgreens, adding a single slice of jalapeno per roll.

Starting at the end with the tuna, begin to roll to form a single bite-sized roll. Repeat with the remaining ingredients.

Serve with lime juice.

FAQs

What temperature for cooking tuna steak?

Rare: A final temperature of about 90 degrees for that beautiful red color and luxurious texture that tuna is known for. You can cook it to medium-rare (130 degrees when measured at the thickest point) but any further and it will become dry.

How do you ripen avocado?

Place the unripe avocado in a paper bag with a banana and place on a shelf up high. This method will ripen an avocado within about 8 hours, so it’s great to do this the night before.

How many calories in a spicy tuna roll?

Approximately 460 calories in the total recipe, so divide the number of rolls you get by 460 and that’s the number of calories per roll.

How to store:

While you could make this dish ahead, I’d recommend omitting the salt because it will draw too much moisture out of the cucumber. You could assemble the rolls and store in a container in the refrigerator for a couple of days. The lime will prevent the avocado from oxidizing somewhat, but the ingredients will be at their best texture when fresh.

Now that you have the basic technique, it’s time to test the waters. You’ll soon get the hang of how to stack and roll everything. It’s also fun to lay everything out and let people stack and roll at the table together. It’s interactive and fun!

More Fresh Seafood Recipes For You:

• Halibut Foil Pack with White Wine Sauce
• Beer Braised Mussels with Spicy Salami and Sun-Dried Tomato
• Lemon Orzo Shrimp Salad
• Baked Scallops with Citrus Ginger Sauce

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CUCUMBER TUNA AVOCADO SALAD ROLLS

One Pot, Fast

Gluten-Free, Dairy-Free, Nut-Free

Fresh tuna served rare is paired with everything it needs: salt, fat, heat, and acid.

These fresh little bites can be served a number of ways as an appetizer or light lunch: as sushi rolls, in a salad bowl, on top of cucumber coins (thickly sliced cucumber), or stuffed inside of cucumber. The sky is the limit and what really matters is the ingredients coming together into one harmonious bite not so much the exact presentation.

Course Appetizer, Main Course

Cuisine American

Keyword avocado, cucumber, rolls, salad, tuna

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 4 people

Calories 122kcal

Author Chef Sara Furcini

Ingredients

• 2 tuna steaks (6 to 7 ounces/180-200g each) (boneless, skinless)
• 1 teaspoon olive oil
• ¼ teaspoon salt
• ⅛ teaspoon freshly ground black pepper
• 2 seedless English cucumbers outer peel removed and thinly peeled lengthwise into wide strips
• 2 ripe avocados cut in half, seed and skins removed
• Microgreens
• 1 jalapeno sliced very thinly
• 1 lime cut in half

Instructions

• Cook tuna. Drizzle half the oil over the tuna. Smear over one side then sprinkle with half the salt and pepper, flip and repeat. Heat skillet over high heat until smoking hot. Place tuna steak in the skillet and cook on all sides for 45 seconds. You just want to sear the outside but keep the center rare (118F in the middle). Move to a plate and allow to cool completely before slicing.
• Prepare the vegetables. Use either a vegetable peeler or mandolin to slice the cucumber lengthwise into long thin strips. Set on a paper towel and sprinkle lightly with salt to remove excess water. With the avocado (rounded side face-up) cut into very thin ¼-inch thick slices lengthwise.
• Assemble the tuna salad rolls, slice, and serve. Once the tune is completely cool, cut it into thin ¼-inch thick squares (about 1-inch x 1-inch). To assemble: Place the cucumber strip in front of you (note: you may need to stack 2 pieces of cucumber on top of eachother). Add a single layer of tuna starting from one end and leaving at least half the length bare (over-stuffed cucumber will be difficult to roll). Repeat with the avocado slices, a thin layer of microgreens, adding a single slice of jalapeno per roll. Starting at the end with the tuna, begin to roll to form a single bite-sized roll. Repeat with the remaining ingredients. Serve with lime juice.

Video

Nutrition

Serving: 1serving (Total rolls made/4) | Calories: 122kcal | Protein: 20g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 32mg | Sodium: 33mg | Potassium: 214mg | Vitamin A: 1856IU | Calcium: 7mg | Iron: 1mg

Photography by Adam Rahman

Delicata squash is available from late summer into early winter, so there’s plenty of opportunity to mix and match whatever you’re harvesting from your garden or finding at the farmer’s market. For the greens, I recommend something hearty like peppery arugula, baby kale, or those power greens from Costco.

Cutting and Roasting the Delicata Squash

Also called “sweet potato squash,” Delicata is a variety of winter squash that is known for its delicate rind, which can be eaten. When cut into half rounds and roasted until caramelized, it becomes especially sweet and creamy.

While you could toss it with noodles and pumpkin seed pesto, I think it’s equally lovely to experience it with other Fall ingredients salad-style.

So grab your apron and let’s get hands on!

Step-by-Step Delicata Squash Salad

Don’t fear the squash. Remove the stem end then plant the tip of your knife into the flesh and cut straight down the middle (lengthwise). You will be greeted with golden-colored flesh and the awesome smell of pumpkin.

As you can see, there aren’t many seeds. Simply take a spoon and scrape them out. You can roast them if you want, give them to the pig, or toss them into your compost pile:)

Technique Tip: For the best browning, I like to slice the squash into 1/4-inch thick half-moons and toss with olive oil, salt, and pepper in a bowl. I love stainless steel prep bowls for achieving a thin, even coating of oil for roasting because the food won’t get greasy or dry.

Be sure to spread the squash out evenly in a single layer on your sheet tray. You can lay down parchment paper for easy clean-up. Roast at 425 degrees for about 25 minutes or until slightly brown.

While the squash is roasting, you can prepare whatever ingredients you have on hand for the salad. At a bare minimum, you need the greens and the dressing. I’ll include a list of my favorite add-ins for inspiration, too!

Vinaigrette Ingredients, Tips, and Substitutions:

You are aiming for an acidic leaning dressing for this particular salad, which means that the ratio you should target is 2 parts oil: 1 part acid (for example, 2 Tablespoons oil and 1 Tablespoon Vinegar).

• olive oil: extra virgin olive oil, avocado oil, or walnut oil are good options for the vinaigrette portion of the recipe
• vinegar: I like medium acidity vinegar with some nice flavor for salad, such as apple cider, sherry, or red wine vinegar
• Dijon mustard: Just a tiny amount of good quality mustard plays the role of emulsifier in this garlic-less dressing. If you don’t have Dijon, by all means, use garlic paste instead.
• sweetener: I think the slightest (and I mean like 1/4 teaspoon or less) of maple syrup, brown sugar, or coconut sugar helps to just slightly lift the flavors and balance everything out
• sea salt and red chile flakes: I love the duo of mineral-rich sea salt and the fruity, hot flavor of red chile flakes for seasoning. You could use ground black pepper if you prefer.

Frayed Apron Tip: Always taste your salad dressing on the leaf you are serving it on. Your salad dressing may need adjustments to acid, oil, or salt, depending on which green you choose.

Flavor and Ingredient Add-Ins and Variations:

• Squash – If you can’t find Delicata squash, the best substitute would be acorn for its mild nutty, sweet flavor.
• Pumpkin Seeds – You could roast the seeds inside the squash or you could buy sprouted, raw, or roasted pumpkin seeds. If you want to roast your own, spread them out on a sheet tray, sprinkle with smoked paprika, salt, and pepper and a drizzle of olive oil. Watch carefully and roast just until aromatic and slightly brown.
• Pomegranate – Slice in half in a bowl of water, remove the jewel-colored seeds and toss into your salad for a pop of sweet, sour flavor.
• Onion – The key to using raw onions in salad is to slice thinly and soak them for about 20-minutes in cold water. I actually love using red onions for their flavor in salads. You can use any variety, such as pearl, shallots, or red cultivars such as the Southern Belle onion.
• Apple – Green (Granny Smith) or red apples (Gala) with a crunchy texture sliced thinly and fanned would make for a lovely presentation.
• Greens – Since the squash is so hearty, you want a green that can stand up to a higher acid dressing. Baby kale, spinach, arugula, and mixed greens are all good options. Just avoid butter leaf or iceberg lettuces for this salad.
• Fresh Herbs – I love adding a combination of fresh herbs to salads. Thyme leaves or minced parsley add a fresh, unexpected flavor. You can also add minced tarragon, which has a nice anise flavor.

Watch How to Cut an Onion for Salads:

See the “sandwich aka salad slice” in this video where I show you how to cut “against the grain.”

More Easy Fall Recipes for You:

• Southwest Roasted Pumpkin Stew
• Pumpkin Seed Pesto with Kale and Spinach
• Super Quick Arugula Salad with Lemon and Romano
• Crunchy Cabbage Fennel Salad
• Healthy and Moist Zucchini-Carrot-Parsnip Bread

If this is your first time experimenting with roasted squash in salad, you are in for a real treat. Here we go!

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Roasted Delicata Squash Salad

Dairy Free, Nut Free, Gluten-Free, Vegetarian

Here's the gist of this simple salad: You just toss sliced Delicata squash with olive oil, salt, and pepper and roast until the flavors intensify. Meanwhile, mix up a quick vinaigrette and toss with whatever ingredients you have on hand: fruit, nuts or seeds, plus onion all work!

Course Salad

Cuisine American

Keyword delicata squash, salad

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 6 people

Calories 107kcal

Author Chef Sara Furcini

Ingredients

• 2 Delicata squashes cut in half lengthwise, seeded, and sliced into 1/4-inch thick half-moons
• olive oil extra virgin, for drizzling
• salt and pepper to taste
• 1/2 cup red onion sliced thinly
• Fruit optional, such as thinly sliced apple or pomegranate seeds
• 6 cups greens such as arugula, baby kale, or a mix
• thyme leaves optional

Vinaigrette

• 2 tablespoons olive oil extra virgin
• 1 tablespoon vinegar apple cider, sherry, or red wine vinegar
• 1/4 teaspoon Dijon mustard a little goes a long way
• tiny pinch brown sugar or a drop of maple syrup
• sea salt and red chile flakes

Instructions

• Roast the Squash. Preheat oven to 425℉. Place the prepared squash pieces in a bowl and toss generously with olive oil and several pinches of salt. Add freshly ground black pepper then spread onto a baking sheet in a single layer. Roast until brown, about 25 minutes.
• Prepare the salad ingredients. Cover the onion with cold water and soak for about 20 minutes. Prepare fruit, if using. For the greens, rinse if necessary and spin dry before combining with any add-ins (thyme leaves, sliced apple, pomegranate, roasted pumpkin seeds, sliced onion). Set aside.
• Make the vinaigrette. Whisk all the vinaigrette ingredients (olive oil, vinegar, Dijon, brown sugar, salt and chile flakes) in a bowl.
• Toss and serve. Allow the squash to cool slightly then toss warm with the vinaigrette, greens, and any fruit or nuts, if using. Serve within 1-hour or the greens will wilt.

Nutrition

Serving: 1bowl | Calories: 107kcal | Carbohydrates: 16g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 19mg | Potassium: 623mg | Fiber: 3g | Sugar: 4g | Vitamin A: 2519IU | Vitamin C: 29mg | Calcium: 51mg | Iron: 1mg

Step aside green bean casserole. There’s a new game in town and it’s more colorful and flavorful than you.

These waxy beans get salt-boiled and drenched in a fresh garlic marinade and practically pop off the plate. It’s a lightening fast way to serve green or yellow string beans as a side dish or salad arrangement. Oh, the possibilities!

In terms of ingredients, there’s a salivating line-up of fresh garlic, apple cider vinegar, olive oil, and cayenne powder in the vinaigrette so there’s every incentive to eat a lot of these.

If you’ve ever worked with green beans, you know they simply repel seasoning.

Well, I have a trick for you. You have to toss them in a strongly flavored vinaigrette WHILE warm. This is key. They actually take on more flavor this way, and they can sit for hours (even overnight) without getting mushy.

You know, I’d actually like to touch on a subject that doesn’t come up nearly often enough. This recipe is a great way to connect with yourself in the kitchen. It’s tactile and aromatic. Plus, there’s something satisfying about pinching the stems off with your fingers over a prep bowl. A minor point, but not insignificant.

P.S. My second favorite way to eat them? Fermented. If you have extra green beans, you should definitely try making Dilly Beans because they are a great pantry staple to have on hand for snacking.

Even if you’re a green bean first-timer, this recipe won’t give you any trouble, and you can see the steps below. Let’s go!

How to Make this Yellow and Green Bean Salad

Ok. You get to make a decision. Do you want to serve these legumes whole or cut in half? It’s personal preference, but I like how 2-inch pieces fit on a fork.

While you’re pinching off the stems (those tough parts that may or may not be on the end of each bean), you can bring a large pot of water to a rapid boil. Be sure to generously salt the water. In other words, about 3 large pinches of salt.

Dump the beans in the boiling water all at once and after about 4 minutes, pour them into a colander set inside the sink.

Make the yummy marinade. Combine the smashed, minced garlic, apple cider vinegar, olive oil, and cayenne powder.

Toss the warm, strained green beans with the marinade using tongs to coat. Allow them to sit for about 20 minutes to let the flavors develop.

Pop a bean in your mouth and adjust for salt. You may or may not need more depending on how much you salted the water.

Serve at room temperature.

What to Serve With A Green Bean Side Dish

Serve as a side dish as-is or a salad by mixing in cherry tomatoes or anything, really.

Anything savory (so, any meat dish) is a great accompaniment. Green beans are a nice seasonal side for a summer barbecue and you can even find them fresh in the store up to Thanksgiving.

Here are a side dish ideas:

• Smoked Beef Short Ribs – a low and slow flavor extravaganza
• Roasted Whole Chicken over Radishes – a fast, complete meal for 2-4 people
• Herb Infused Mashed Potatoes: This would be a great one with some roasted salmon, too!

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Garlicky Green Bean Salad

This green bean recipe uses fresh green beans and garlic, so this side is really fresh, flavorful, and healthy. If you're in a hurry, you can keep the green beans whole, as I have done or you can break them in half (this size fits better on a fork). Feel free to add cherry tomatoes or use a combination of green and yellow beans for more visual interest.

Course Appetizer, Salad

Cuisine American

Keyword green beans

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 4 people

Calories 115kcal

Author Chef Sara Furcini

Ingredients

• ½ pound yellow/wax beans cut in half on diagonal
• ½ pound string beans cut in half on the diagonal
• 3 tablespoons extra virgin olive oil
• 3 garlic cloves smashed and minced
• ¼ teaspoon sea salt
• ½ teaspoon cayenne pepper
• 1 teaspoon apple cider vinegar

Instructions

• Boil the beans. Bring a medium pot of water to a boil. Add the beans and boil for 5 minutes. Pour over a colander set in the sink.
• Toss and serve. Pour the olive oil, garlic, and salt into a small bowl. Mash the garlic well with a fork. Add the cayenne pepper and apple cider vinegar. Mix well then toss the dressing on the warm beans. Marinate 20 minutes. Serve with tongs.

Nutrition

Serving: 1side | Calories: 115kcal | Carbohydrates: 5g | Protein: 1g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 149mg | Potassium: 135mg | Fiber: 2g | Sugar: 2g | Vitamin A: 495IU | Vitamin C: 8mg | Calcium: 26mg | Iron: 1mg

If you’re looking for a salad that takes 20 minutes to make, packs a punch, and doesn’t require lots of cooking – this asparagus watercress salad is it!

If there’s one thing that makes me get excited about spring cooking, it’s working with all the fresh green things. I LOVE when fresh herbs are suddenly abundant, and I can toss them by the handful into everything from salads to drinks.

This cold asparagus salad has been on my mind for weeks. I first saw it in Cook90 by David Tamarkin, one of my current cookbook obsessions, and immediately knew I wanted to put my spin on it. It’s loaded with all the herbs, a bright and creamy dill dressing that you’ll want to drink, and some baby potatoes and rotisserie chicken for good measure. The result is a healthy, happy meal that comes together in no time.

It’s perfect for any patio meal or Easter lunch. Best when served cold if you ask me!! And, don’t be afraid to make it your own – it’s great to mix and match ingredients. Try add-ins or swaps like chickpeas, tuna, hard-boiled egg, or pasta. Do what you want!

What Goes In Asparagus Salad:

Aside from the asparagus and flavorful dressing, feel free to change it up

asparagus ~ thinner stalks work best for this salad, and I barely blanche them in salt water so they stay brilliant green

watercress ~ provides a peppery flavor that holds up well against the creamy, punchy dressing. To substitute watercress, use baby arugula which is similar in flavor and texture.

baby potatoes ~ look for yukon gold or red varieties about 1-inch in diameter for a creamy texture that perfectly compliments the dill dressing.

rotisserie chicken ~ I like to slightly blanche in salted water to warm through when serving the salad fresh. Makes the salad a substantial meal. Substitute pasta, hard-boiled egg, or washed canned chickpeas.

mint ~ a spring salad needs fresh herbs! Don’t skimp on the mint leaves.

creamy dill dressing ~ One of my favorite dressings! Adds richness and acidity thanks to Dijon, mayonnaise, fresh lemon juice, fresh chopped dill, and freshly ground black pepper

How to Use Watercress in Salad

You will likely find watercress sold in a bag if grown hydroponically or by the bunch (thicker stemmed, more peppery flavor). When using in a salad, you want to use the leaves and delicate stems but avoid using the root which is typically slightly brown and dirty. Fully submerge the watercress in a bowl of water, lift, and allow to drain on a towel. Pick through and use as much of the plant as possible:)

Once dressed, this watercress salad holds up well for about an hour (more or less depending on the weather and the sturdiness of your watercress).

For meal prep or make-ahead situations, I recommend storing the ingredients in one container and keeping the dressing separate until just before serving; mayo dressing won’t break down the chicken, potatoes or the blanched asparagus but can wilt the watercress and mint leaves over time.

While this salad makes a complete meal, you can leave the chicken out and serve it as a side to pan-seared trout, tuna, or salmon. Oh! Or try it as a side salad with my salmon cakes.

How to Use Rotisserie Chicken in Salad

Ideally, you will enjoy this spring salad fresh because then you will experience the contrast of warm rotisserie chicken with cold salad greens. So refreshing.

The key to using rotisserie chicken in a salad is to protect its moisture. Here are some tips for keeping Rotisserie chicken juicy (even after it’s been chilled in the fridge):

• Remove the skin; it can be rubbery.
• Cut or tear the chicken pieces into thick (roughly 1/2-inch) slices
• Steam-heat or salt water blanch just until warmed through

*If you plan to eat the salad cold, there’s no need to reheat the chicken.

Last but not least, I’ll point you in the direction of my Dutch oven roasted chicken recipe (just in case you feel like cooking the whole chicken yourself). It’s a great spring chicken dish, too, because you can roast the chicken over radishes (addicting).

Need More Greens? – Here are a few of my favs:

• Kale Salad with Pan Seared Salmon
• Essential Green Breakfast Smoothie
• Turkey Meatballs and Yogurt-Dressed Salad
• Super Quick Arugula Salad

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Asparagus Watercress Salad with Rotisserie Chicken and Creamy Dill Dressing

Make this refreshing spring salad when asparagus and watercress are plentiful and you're craving a bit of crunch after a long winter.

Course Main Course, Salad, Side Dish

Cuisine American

Keyword asparagus, rotisserie chicken, salad, watercress

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 4 people

Calories 295kcal

Author Chef Sara Furcini

Ingredients

• Sea salt
• 1 1/2 pounds baby new potatoes yukon, gold, or red varieties
• 1 2 1/2 – pound rotisserie chicken
• 1/3 cup mayonnaise
• 1/4 cup finely chopped fresh dill
• 3 tablespoons fresh lemon juice
• 2 tablespoons Dijon mustard
• 1/2 teaspoon freshly ground black pepper
• 1 bunch asparagus (about 1 pound) ends trimmed and stalks cut into 2-inch long pieces
• 2 cups watercress or baby arugula
• 1/2 cup fresh mint leaves

Instructions

• Partially Cook the Potatoes. Pour water into a medium pot to a depth of about 1 inch and add two large pinches of salt. Cover and bring to a boil over medium-high heat. Add the potatoes, cover, and par-boil until a fork can pierce the potato with some resistance, about 10 minutes.
• Prepare the Rotisserie Chicken. Meanwhile, remove the breasts and legs from the chicken and discard the skin. Cut the breasts on the bias into 1/2-inch slices. Tear large chunks of meat from the legs. Set aside.
• Make the Dressing. In a medium bowl, combine and whisk the mayonnaise, dill, lemon juice, mustard, pepper, and a pinch of salt. Set aside.
• Blanch the asparagus and chicken. To the same pot as the partially-cooked potatoes, add the asparagus and chicken. Cover and steam-cook until the asparagus is crisp-tender and the chicken warmed through, about 3 minutes. Transfer the potatoes, asparagus, and chicken to serving plates and drizzle with dill dressing. Top with the watercress and mint and season with salt to taste.

Notes

This high-protein, high-fiber salad is already gluten-free, nut-free, and dairy-free; best of all, it’s easily adaptable to a variety of dietary preferences!

Make it Vegetarian: Replace the rotisserie chicken with pasta, rinsed canned chickpeas, or hard-boiled eggs

Make it Paleo: This salad is practically paleo, depending on the mayonnaise you buy. Look for mayonnaise made with avocado oil instead of soy or canola oil.

 

This recipe has been adapted from Cook90.

Nutrition

Serving: 1plate | Calories: 295kcal | Carbohydrates: 37g | Protein: 7g | Fat: 15g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 8mg | Sodium: 228mg | Potassium: 1079mg | Fiber: 7g | Sugar: 4g | Vitamin A: 1880IU | Vitamin C: 56mg | Calcium: 94mg | Iron: 4mg

This chopped romaine salad may look gourmet, but it’s super easy to make. Just get the turkey meatballs in the oven first and chop up a head of romaine, a pint of cherry tomatoes (hopefully the multi-colored ones), and those cute Persian cucumbers (you don’t even have to peel or de-seed them).

Then, if you can get your hands on some Kalamata olives, that is unquestionably the best ingredient to go with for it’s meaty, salty, and briny qualities. But, that said, green olives, olives stuffed with cheese, or Greek marinated olives would work well, too.

Toss everything together, and top with those warm turkey meatballs, and you’ve got one heck of a salad supper.

Drizzle everything with a good quality olive oil and vinegar dressing or follow my lead with a yogurt dressing (it’s really tangy and takes just a few minutes to make).

What’s in the chopped romaine salad?

Whenever I make a salad, my goal is to get a variety of textures and colors to make things interesting. Plus, the flavor and freshness of the ingredients definitely beat a salad-in-a-bag.

Kalamata olives, juicy cherry tomatoes and crunchy cucumbers can be chopped or sliced. I especially love the spicy bite of the pickled red onion.

For the dressing, I like to use plain yogurt mixed with champagne vinegar for a little tangy richness. Though, feta would be a really nice choice if you were skipping the yogurt!

Let’s chat about the champagne vinegar.

The acidity is milder than red wine vinegar, sort of like a cross between red and white wine vinegars. Lately, it’s been my go-to acid for vinaigrettes, even homemade mayonnaise.

To make turkey meatballs, you need ground turkey (ground chicken may be substituted) and something to help bind everything together. For example, try either panko or regular breadcrumbs.

Which brings me to my next point — moisture.

To egg or not to egg?

I usually include an egg for moisture when making meatballs (for example, these gluten-free meatballs or Dutch oven meatballs). However, this recipe only calls for 10 ounces of ground turkey, so I wouldn’t recommend the egg unless you plan to double the recipe.

1 egg for every 2 pounds of ground meat goes a long way, and you don’t want too much liquid or the meatballs will fall apart.

A great alternative, if you like, is to add just a tiny splash of milk to the breadcrumbs before mixing the meatballs, since dairy is another way to keep the meatballs tender on the inside.

Ingredients

Recipe Flow

I like to get my cooked ingredient in the oven while I chop and prep the salad because it saves overall time.

To get started, mix the ground turkey with the seasoning and breadcrumbs and shape into uniform round balls, about 1 1/2 to 2-inches wide.

Bake the turkey meatballs in the oven

To bake turkey meatballs, you need a baking sheet or dish coated with olive oil. The oven should be preheated to 400°F.

Depending on the size, the meatballs are done anywhere from 20 to 30 minutes and will have some light browning on the outside. The safe internal temperature for turkey is 165 °F.

Meanwhile, you can prepare the salad ingredients and the dressing. That way, the meatballs come out around the time everything is prepped and ready to go.

How to Serve the Meatball Salad

I like to massage a bit of the yogurt dressing into the romaine first (easiest to do in a large bowl). Top with the meatballs and all the veggies. Serve with extra yogurt dressing on the side. Taste for saltiness. You may want to add more salt, but watch out because the olives are already salty.

If you like this recipe, you might also like my chicken meatball recipe with buffalo sauce or any of the salads linked below!

More Salad Recipes You Might Like:

• Mediterranean Quinoa Salad
• Kale Salad with Pan-Seared Salmon
• Crunchy Cabbage Fennel Salad

Some of the links on this page are affiliate links, which may pay me a small commission for my referral at no extra cost to you!

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TURKEY MEATBALLS & YOGURT-DRESSED SALAD

Lean and flavorful turkey meatballs add just the right amount of savoriness to this refreshing salad. To season the meatballs, I like to add za’atar seasoning, which is a blend of sesame seeds, thyme, and sumac. Look for it in the spice aisle.

Course Main Course, Salad

Cuisine American

Keyword meatballs, salad, turkey, yogurt dressing

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 4 people

Calories 199kcal

Author Chef Sara Furcini

Ingredients

• 1 tablespoon olive oil
• 10 ounces ground turkey
• 2 garlic cloves minced
• ¼ cup panko breadcrumbs
• 2 teaspoons za’atar seasoning
• Salt
• Freshly ground black pepper
• 1 tablespoon champagne vinegar
• 1 shallot thinly sliced
• ½ cup plain yogurt
• 1 date pitted and minced
• 1 head romaine lettuce
• 4 ounces grape tomatoes halved lengthwise
• 6 pitted kalamata olives chopped
• 1 persian cucumber sliced thinly

Instructions

• Preheat. Preheat the oven to 400°F and coat a baking sheet with olive oil.
• Mix. In a medium bowl, lightly mix the ground turkey, garlic, breadcrumbs, za’atar, and season with salt and pepper.
• Roll and bake. Use an ice cream scoop or your fingers to form uniform balls and transfer to the sheet pan. Bake until golden, about 30 minutes.
• Pickle the onion and make the dressing. In a medium bowl, toss the vinegar, a large pinch of salt, and the sliced red onions together. Within a few minutes, the red onion will begin to pickle. When the onions are soft, squeeze to release excess liquid and transfer to a plate. To the same bowl, add the yogurt and minced date; whisk to form a thick, smooth dressing. Chop the romaine and place it in a bowl.
• Prepare the salad and serve your dish. Chop the romaine and distribute on one half of each plate. Top with the grape tomatoes, olives, and cucumber. Place the pickled onions and meatballs on each plate next to the salad and drizzle with the yogurt dressing. Enjoy!

Nutrition

Serving: 1bowl | Calories: 199kcal | Carbohydrates: 14g | Protein: 21g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 43mg | Sodium: 187mg | Potassium: 763mg | Fiber: 4g | Sugar: 6g | Vitamin A: 13954IU | Vitamin C: 12mg | Calcium: 104mg | Iron: 2mg

A panzanella is like deconstructed bruschetta, where you chop day old bread and toss it like a salad with cherry or heirloom tomatoes, red onion, basil, oil and vinegar. It’s a popular Tuscan or Italian lunch or dinner, but you can easily enjoy it right at home because it’s ready in just 15 minutes.

This salad is the very essence of simple summer eating, where the focus is on the quality of the ingredients with some acidity to make everything vibrant and balanced.

Choosing the Best Summer Tomatoes

Look for tomatoes May through August when they are in season. Heirloom, cherry, or grape tomatoes are rich and sweet in flavor (so are beefsteak tomatoes from your garden).

To add even more texture, there’s creamy Great Northern beans and crumbled feta. Canned beans are already cooked, so it’s as simple as rinsing them and throwing them in a bowl.

While you could toast the bread and warm the tomatoes in a skillet, I like to grill them for about 2 minute because the grill marks really add the wow factor to this panzanella. If you happen to live in an apartment and don’t have access to a grill, I really like heating a cast iron griddle over the burners and turning on the fan (or opening a window).

So, why fire up the grill?

Grilling softens the tomatoes and creates this burst of tomato juice for the bread cubes to sop up. Seriously delicious (and watch out if you’re wearing a white shirt).

How to Grill Cherry Tomatoes and Bread for Panzanella

To start, preheat the grill on the highest setting and slice or cube the bread; you want the cubes to be larger than your grill grates, so they don’t fall through.

Brush the bread and cherry tomatoes with olive oil. If you are using heirloom tomatoes, you can cut them in half. Cherry or grape tomatoes can remain whole.

Pour the tomatoes and bread cubes onto the hot grill grates, using a pair of tongs to turn. You will need to work quickly because the char marks only take about 1 to 2 minutes to appear.

Grilling Tip: I recommend collecting any toasted or charred pieces in a bowl, which you can set next to the grill for convenience.

Assemble and Serve the Salad

To serve, gently toss the grilled tomatoes and bread with the vinaigrette, beans, onion, and fresh basil. Make sure to serve with crumbled feta. Since feta is salty, you may not need to add any extra salt. For a super light summer meal, serve the panzanella as-is or wash it down with a refreshing mint lime soda.

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Bursting Cherry Tomato Panzanella

Go for the grill marks for a really satisfying summer panzanella with rich and vibrant cherry tomatoes that burst in your mouth and all over that crunchy stale bread.

Course Main Course

Cuisine American, Italian

Keyword panzanella

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 4 people

Calories 398kcal

Author Chef Sara Furcini

Ingredients

• 1 pound cherry tomatoes
• 8 ounces French bread cut into 1-inch chunks
• 5 tablespoons extra-virgin olive oil divided
• ½ cup feta cheese crumbled
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1 15.5-oz can Great Northern beans rinsed and drained
• 1/2 cup thinly sliced red onion from about ½ an onion
• 1/2 cup chopped fresh basil leaves
• 2 teaspoons red wine vinegar

Instructions

• Heat a grill to high (450°F to 550°F). Brush tomatoes and bread with 2 tablespoon olive oil, and pour tomatoes and bread on grates; grill until charred on both sides, 1 to 2 minutes per side. Transfer to a large bowl.
• To the bread and tomatoes, add feta, beans, onion, basil, vinegar, and remaining 3 tablespoons oil; gently toss. Divide salad among 4 plates and serve immediately.

Notes

Great Northern Beans: If you can’t find these medium sized white beans, you may substitute Cannellini beans.

Heirloom or Beefsteak Tomotoes: If substituting large tomatoes, I recommend cutting in half and grilling large pieces. Then, you can always break them down further after grilling. 

Bread: I recommend buying a French bread boule and leaving it on the counter for between 1 and 3 days. It’s good to use stale bread because it is better at sopping up the oil and vinegar dressing.

Oil and Vinegar: I recommend extra virgin olive oil and red wine vinegar for the dressing. White wine vinegar or balsamic vinegar make ideal substitutes for the red wine vinegar.

Nutrition

Calories: 398kcal | Carbohydrates: 39g | Protein: 11g | Fat: 23g | Saturated Fat: 6g | Cholesterol: 17mg | Sodium: 659mg | Potassium: 369mg | Fiber: 2g | Sugar: 6g | Vitamin A: 792IU | Vitamin C: 28mg | Calcium: 140mg | Iron: 3mg

Some of the links on this page are affiliate links, which may pay me a small commission for my referral at no extra cost to you!

Melons are popping up at the store now, and they’re only going to get sweeter and plumper so you will be needing this cucumber cantaloupe salad in your life. My husband and I shared a big bowl in the sun by the pool this morning, and he told me “this is really weird and good.”

He has a way with words…

What he’s actually communicating is that he really likes it (and you will too)! We also decided that black pepper on cantaloupe is a flavor revelation. He greedily ate those pieces first (note to self: portion into 2 bowls, not 1).

When you start to crave fresher, cooler, and easier meals that are also lower in calories and higher in water content: you can’t go wrong with a melon salad.

More Clean & Healthy Recipes

This is a 5 – ingredient salad that involves cutting the melon into cubes or using a melon baller. There’s a tiny bit of red onion that gets soaked in water to mellow it out. I recommend soaking for up to 20 minutes if you don’t like the taste of onion. Then, persian cucumbers are used because you don’t have to peel them or remove the seeds. You can find persian cucumbers sold in bags usually in the produce section of your grocery store.

How to Make the Melon Salad with Cantaloupe and Cucumber

Rather than tiny sea salt, I really love flaky finishing salt (like Maldon) because it does a better job accentuating the sweetness of the fruit, and makes the flavor of cucumbers go from 0 to 100. You want to save the salt for the last possible moment because it tastes better that way.

I’ve eaten this as a side salad, a snack, and breakfast — it’s great for all 3. You can even make it ahead and store in the fridge for a couple of days. If you want to do this, just keep the salt off until you’re ready to eat!

More Salad Recipes You Might Like

• Kale Salmon Salad
• Colorful Winter Fruit Salad
• Crunchy Cabbage Fennel Salad
• Tuscan Kale Salad with Grilled Chicken

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Minted Melon Cucumber Salad

A refreshing low-calorie melon salad with cucumber slices and cantaloupe. This recipe comes together in a few minutes with a melon baller and is vegan, gluten free, paleo, aip, & whole30.

Course Appetizer, Salad, Snack

Cuisine American

Keyword aip, cantaloupe, cucumber, dairy free, fruit, gluten free, melon, paleo, salad, vegan

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 4 people

Calories 21kcal

Author Chef Sara Furcini

Ingredients

• 1 small red onion
• 1 ripe melon (such as cantaloupe or honeydew)
• 1 oz fresh mint leaves
• 1 lime
• freshly ground black pepper
• 1/2 tsp flaked sea salt

Instructions

• Start by slices the red onion very thinly – you only need about 10 slices total. Submerge the onion under water for up to 20 minutes to dull the bite.
• Cut the ripe melon in half and scoop out the seeds with a spoon. Using a melon baller, scoop the flesh into a bowl or use a knife to cut into chunks about 1" by 1".
• Mix into the mellon: freshly torn mint leaves, red onion, the juice of 1 lime, black pepper, and sprinkle with salt just before serving.

Nutrition

Calories: 21kcal | Carbohydrates: 5g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 4mg | Potassium: 98mg | Fiber: 2g | Sugar: 1g | Vitamin A: 301IU | Vitamin C: 9mg | Calcium: 29mg | Iron: 1mg

Some of the links on this page are affiliate links, which may pay me a small commission for my referral at no extra cost to you!

So, I’m currently on a hiatus from all things chicken and decided to swap in pan-seared salmon.

Listen.

This seared-until-crispy thing is really working for me right now. As-in, the salmon is moist on the inside and perfectly seasoned with a salty crusty layer. It’s a really simple, good thing, and I can’t imagine anything more worthy of fresh fish than this essential lemon sauce. So, this is officially my new go-to kale salad.

Salmon is such a great fish to work with because you can easily feel the flesh and pull out any bones you find with a pair of tweezers. I’ve taught classes on how to cook fish for many years, so I know that fish sticking and tearing is pretty common. A non-stick pan can work wonders along with a fish spatula to prevent this from happening.

Fortunately, with this salmon salad, we want to tear the fish (so no biggy if this happens to you).

Check Out How to Pan-Sear Salmon in this Video:

Which Kale to Buy

I recommend the flat-leaf Lacinato kale, the same one I used in this Tuscan Kale Salad with Chicken. You can see in the video that I am using a curly leaf kale because my grocery store ran out of the good stuff.

How to Make the Kale Salad – Steps

Step 1 (1-minute): Remove the Salmon from the Fridge

That’s it. Just let it sit at room temperature for 30 minutes. Really cold fish does not like heat, so try to budget a little time while you prep the kale.

Step 2 (5-minutes): Make the Creamy Lemon Vinaigrette

You need about 4 small lemons or 2 large for my essential lemon sauce recipe (it’s just a creamy, dreamy vinaigrette that you’ll want to put on everything). Blend everything until very smooth (at least 1 minute).

Step 3 (2 – 5 minutes): Chop the Kale

Remove the ribs of the kale with a sharp knife if using the Lacinato kale. For curly kale, you can run your fist tightly over the stem and tear it away easily (as I demonstrated in the video). Chop and dry the kale then give it a good massage with the lemon dressing.

Step 4 (8 minutes): Cook the Salmon

Use a non-stick pan coated well with olive oil to sear the fish. The key with cooking salmon is to set it down and let it develop some crust. I like to keep the skillet hot (medium) but not popping with oil or smoking. You need about 4 minutes for the skin-side. How long the other side takes depends on the thickness of the fillet. Look for the flesh to turn opaque and you’ll know it’s done.

Best Tip: Season the fish generously with salt and pepper just before cooking. Properly seasoned fish always tastes better.

Serving Suggestions

I recommend allowing the fish to cool for several minutes while you plate everything. A good salad is all about layering textures, so I include sliced avocado for creaminess, sesame and pumpkin seeds for crunch, and then I like to tear the salmon into large chunks.

You’ll want to taste and add more salt if it needs it. Enjoy as-is for a clean lunch or dinner or try adding croutons or toasted breadcrumbs if you’d like.

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Kale Salad with Pan-Seared Salmon

A bright and creamy lemon vinaigrette over kale with pan-seared salmon, avocado, and pumpkin seeds. This fresh kale salad is gluten free, paleo, aip, dairy free, and whole30.

Course Main Course, Salad

Cuisine American

Keyword aip, dairy free, gluten free, kale, paleo, salad, salmon

Prep Time 10 minutes minutes

Cook Time 8 minutes minutes

Total Time 18 minutes minutes

Servings 4 people

Calories 255kcal

Author Chef Sara Furcini

Ingredients

• 1 pound salmon skin-on
• 2 bunches kale preferably Lacinato (Tuscan) kale
• 1 recipe essential lemon garlic sauce
• salt and pepper for seasoning
• olive oil for the fish
• 1 ripe avocado
• 1/4 cup pumpkin seeds
• 1 tbsp sesame seeds optional

Instructions

Prep

• Take the salmon out of the fridge 30 minutes prior to cooking. Feel the flesh for any bones and remove with tweezers. Cut into 4 equal size fillets (4-oz each).
• Discard the tough stems from the kale. Chop the leaves and pat dry with a clean cloth. Make the lemon vinaigrette in the blender and pour over the kale. Massage with your hands and season with salt. Taste as you do this until you love the way it tastes.

Cook the Salmon

• Heat a large non-stick skillet over medium heat with olive oil (about 3 Tablespoons). When the oil is hot, season the fish generously with salt and pepper and begin to cook skin-side down for 4 minutes. Flip and cook until the flesh is opaque (anywhere from 3-6 minutes). Transfer to a plate to cool while you assemble the salad.

Assemble the Kale Salad

• Give the kale another swirl in the bowl to sop up as much lemon dressing as possible and serve in bowls. Add freshly sliced avocado and a sprinkle of pumpkin seeds and sesame seeds. Season again with a pinch of salt and pepper and serve with the salmon torn into large pieces.

Video

Nutrition

Calories: 255kcal | Carbohydrates: 7g | Protein: 27g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 62mg | Sodium: 75mg | Potassium: 917mg | Fiber: 1g | Sugar: 1g | Vitamin A: 6539IU | Vitamin C: 78mg | Calcium: 131mg | Iron: 3mg

Some of the links on this page are affiliate links, which may pay me a small commission for my referral at no extra cost to you!

This kale salad can be prepared in a real hurry, where you cut corners. Been there, done that. BUT, if you have the time to carefully wash and dry the kale, chop it into thin little ribbons, and blend the dressing until smooth, it’s transformative.

I’m a sucker for a fresh, clean salad and have been perfecting this lemony kale since my culinary school days. It’s the only food I eat weekly that hasn’t become tiresome. As you can imagine, many variations have emerged with time and practice, and I’m sharing every little kale detail with you today.

After a bazillion renditions, let’s just say the turmeric cashew crumble is where it’s at. It’s pure gold. This full of life and lemon and turmeric salad is the kind of good that gets me really emotional, the way that only the minority of great food ever can. You’ll want to savor every last bite and then you’ll want it again and again and again.

Tuscan Kale Salad Components

This salad is quite simply chopped kale, ground cashews, and chicken on steroids. It may be a salad, but it’s flavor upon texture upon flavor. Let’s break it down.

Toasting Cashews: a dairy free, gluten free alternative to cheese and breadcrumbs

If you’ve never tried toasting your own cashews, I have a little short-cut for you. By grinding the cashews first, you can quickly toast them in a skillet (no oven required). I used to make this recipe with Pecorino Romano and breadcrumbs, but I vastly prefer the punchy flavor of the turmeric.

It adds a savory dimension of ginger umami (that 5th taste) every few bites that entirely compliments the lemon garlic dressing, and it’s positively magnificent. So, I say, skip the croutons and embrace this fabulous turmeric cashew topping which (side note) reduces inflammation, is gluten free, dairy free, and paleo (even AIP).

Which kale to buy – the ins, the outs, the what-have-yous

Meet the flat kale of many names. This dark green variety goes by Lacinato, Dinosaur or Tuscan, has a hearty texture, and needs a nice acidic dressing (enter my essential lemon garlic sauce). My culinary instructor would disagree, but I maintain that raw kale can be palatable … provided, its tough, chewy texture and bitterness yields to a salty massage.

When it comes to kale, splurge for organic. Leafy greens are notorious for making the dirty dozen list, and we certainly don’t need pesticides with our liver detox salad.

How to Remove the Stems and Get Perfectly Thin Strips

For best results, you should take the time to slice along the stem with the tip of your knife. Compost or juice the fibrous stems. Stack the leaves into a neat pile and slice as thinly as you can. You can even fold the leaves lengthwise for a nice manageable stack.

Grinding and Toasting the Cashews – A Lesson in Using Your Nose

There are several ways to achieve the ground cashew effect. You can chop the raw cashews with a knife (a tad laborious) or grind with a mortar and pestle (easy peasy). It just takes a couple minutes to toast the cashews in a skillet. Once the nutty aroma is released into the air and the cashews glisten with their own oil, you can season with turmeric powder. Give it a good stir to disperse, then douse the salad with all that toasty goodness.

Storage Tips and Clever Meal Prep

Kale: Once dressed, you can store the kale in the fridge overnight. It will still be perfect the next day. For extended shelf life or pack-able lunches, store the dressing separately from the kale until ready to serve. You could easily massage the kale and dressing together in a plastic bag or shake around in a container.

Chicken: You can grill as much chicken as you want and store in the fridge for up to 3 days.

Cashews: The cashew topping can be stored at room temperature or refrigerated for up to 1 week. This is a great make-ahead type recipe, and you won’t be sorry if you double it!

Pro Tips for Working with Tuscan Kale

• submerge in a large bowl to remove dirt or bugs and really dry the kale
• use very fresh and green organic kale (discard any sections that may have turned yellow)
• discard the stems and cut into thin strips about 1/4 – inch wide
• fold or stack the leaves for efficiency and use a large cutting board
• Use a blender when making the essential lemon garlic sauce for a smooth dressing with evenly dispersed flavor
• Toss the kale with the dressing repeatedly and especially just before serving
• Rubbed kale shrinks in size so aim for 2 bunches per 3 – 4 servings

I realize a kale salad does not require all this narrative, but I don’t want to make any assumptions about you. Maybe you’ve never worked with kale. Maybe you have. Either way, I hope you love this kale salad and come back for more seasonal, healthy recipes, like this smoked salmon with lemon dill dressing, colorful winter fruit salad, and crunchy cabbage fennel salad.

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Tuscan Kale Salad with Grilled Chicken

This fresh, simple kale salad is pure gold. Tuscan (Lacinato) kale ribbons get coated with a bright lemon dressing & doused with turmeric-spiced cashews. Gluten free, paleo (AIP), dairy free, vegan optional.

Course Main Course, Salad, Side Dish

Cuisine American

Keyword cashew, chicken, dairy free, gluten free, grilled, kale, paleo, salad, turmeric, vegan

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 398kcal

Author Chef Sara Furcini

Ingredients

• 1 recipe essential lemon garlic sauce
• 2 bunches organic Lacinato (Tuscan) kale
• 4 chicken breasts
• olive oil as needed
• salt and pepper for seasoning
• 1/4 cup raw cashews
• 1 tsp turmeric powder
• 1/4 tsp smoked paprika optional

Instructions

• Make the lemon garlic dressing in the blender (recipe linked above). Wash and dry the kale and remove the stems. Stack the leaves and fold in half lengthwise. Press down and cut into thin strips (about 1/4" wide). Toss into a bowl with the dressing and set aside.
• Preheat the grill or a skillet over medium heat. Pat the chicken breasts dry with paper towel and pound lightly on both sides to tenderize with a meat mallet. Season front to back with salt and pepper and coat with olive oil. Lay the chicken breast directly on the grill. Cook without moving for 5-7 minutes, flip over and cook for 5-7 minutes or until cooked to 165°F. Remove and rest for 3 minutes before slicing.
• Grind the cashews in a mortar and pestle or finely chop into a coarse crumble. Toast in a medium skillet over medium heat until aromatic, about 2-3 minutes. Add 1 teaspoon olive oil, turmeric and smoked paprika and stir in a pinch of salt. Remove from heat.
• Swirl the kale to really coat it generously with the lemon dressing that sunk to the bottom. Serve with sliced chicken and a sprinkle of toasted cashews.

Nutrition

Calories: 398kcal | Carbohydrates: 15g | Protein: 55g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 145mg | Sodium: 315mg | Potassium: 1565mg | Fiber: 1g | Sugar: 1g | Vitamin A: 13616IU | Vitamin C: 165mg | Calcium: 217mg | Iron: 4mg

Some of the links on this page are affiliate links, which may pay me a small commission for my referral at no extra cost to you!

When you approach chopping vegetables with a can-do attitude, your salad world really expands into some fresh and colorful territory. This crisp winter slaw is stunning in its simplicity with seasonal favorites like tart green apple, paper thin fennel, purple cabbage, and peppery arugula.

It’s a pile-in-a-bowl dish where the white balsamic and olive oil vinaigrette just gets added right on top and worked in by hand. Zero fuss and a chance to hone those knife skills? Sounds like a proper frayed apron kind of recipe.

How do you use fennel (fronds too)

Even if you’ve never worked with fennel or cabbage before, it’s only intimidating until you do it (oh please try). I’ll show you how to easily remove the core so you can have many refreshing salads in your future.

To start, cut off the stalks that look kind of like celery. Those pretty green stringy things, those are the fronds. Rip them off by the handful and use them as a garnish in salad or over fish.

How to Cut the Cabbage and Fennel for the Slaw – Step by Step

Using a sharp chef’s knife, cut straight through the center of the cabbage and fennel to expose the thick white core. Create a triangle with the tip of your knife; then pull it out. Now you can break it down and slice thinly for the slaw (photos 1 & 2).

Place all the ingredients for the salad and dressing into a large bowl and massage by hand. When you’re all set to serve, add the arugula and adjust the salt and pepper to really heighten the flavors.

Serving Suggestions

I served this salad along with cauliflower leek potage as an appetizer for Thanksgiving, and it got rave reviews. Even days after the party, people were texting me about how good the leftovers were. Whether serving as an appetizer or side dish, be sure to toss in the arugula or other mixed greens just before serving.

This sweet, sour, bitter and crunchy salad would round out pizza night (so would this burrata pizza with pancetta) or make it a meal with something easy like juicy, crispy chicken thighs.

When Working with Fennel and Salad Greens, Timing is Key

• Once you cut into the fennel, toss it with dressing within 5 minutes or less so it doesn’t turn brown (oxidize).
• Fennel and Cabbage get massaged because they need time to soften a bit. Whereas, delicate greens wilt quickly – so are added at the last moment.
• You can store the slaw separate from the greens and mix them together when serving.
• It’s a good idea to limit the amount of salt the salad ultimately needs until serving time because salt draws out moisture and causes greens to wilt.
• You can use green or red cabbage – or any mixed greens interchangeably in this winter themed salad.

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Crunchy Cabbage Fennel Salad

This is a refreshing and vibrant winter salad with fennel and cabbage slaw with a white balsamic dressing.

Course Appetizer, Salad, Side Dish

Cuisine American

Keyword cabbage, fennel, gluten free, paleo, salad, slaw, vegan

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 8 people

Calories 122kcal

Author Chef Sara Furcini

Ingredients

Salad Ingredients

• 1 small head red cabbage core removed, thinly sliced
• 1 whole fennel core removed, sliced paper thin, fronds reserved
• 8 oz mixed greens such as arugula or baby kale

Salad Dressing

• 1/4 cup olive oil extra virgin
• 1/3 cup white balsamic vinegar
• 1/4 cup raisins preferably white/golden
• 2 tbsp fennel fronds chopped
• 1 green apple grated or finely chopped
• 1 tsp sea salt plus more for serving
• 1 small shallot (or half a large shallot) minced (about 3 tablespoons)

Instructions

• Combine the cabbage and fennel in a large bowl. Keep the greens separate until you are ready to serve to avoid wilting.
• Add the dressing ingredients directly to the cabbage and fennel. Toss and squeeze to distribute the flavor of the dressing. At the last minute, add the greens and taste. Add more vinegar if you like or salt.

Notes

Golden raisins are often sold with baking goods and are my preferred choice because of their tart flavor. However, regular raisins work well too. You could also use dehydrated apple or apricots (chopped) in place of the raisins.

Nutrition

Calories: 122kcal | Carbohydrates: 15g | Protein: 2g | Fat: 7g | Saturated Fat: 1g | Sodium: 336mg | Potassium: 396mg | Fiber: 3g | Sugar: 8g | Vitamin A: 1152IU | Vitamin C: 51mg | Calcium: 56mg | Iron: 1mg

Some of the links on this page are affiliate links, which may pay me a small commission for my referral at no extra cost to you!