From The Nutritionist

Kate Williams, RD, LD
Guest Author:
Kate Williams, RD, LD

It’s Summer Salad Time!

Spontaneous Salad Maker

Like most people, do you hate to waste food? I found myself forgetting about random leftovers in the refrigerator (not enough for a meal alone) and decided to improvise. I introduce you to “Drop Salads”. It refers to salad that is created from leftovers like veggies, cooked meats, pasta or rice that you “drop” into a bowl. Simply raid your fridge and combine them. (Don’t forget the base - spinach leaves or any other mixed greens). Here is the latest “Drop Salad” I had for lunch –

Kate’s Drop Salad: A few handfuls of raw spinach leaves (washed of course), a scoop of leftover quinoa and pepper pilaf from dinner last night, corn (cut off the cob, leftover from grilling the night before that), a bit of Pace ® salsa, a handful of Bolthouse Farms ® baby carrots and about a tablespoon of honey roasted peanuts from my cabinet. Add some Swanson® Premium Chunk Chicken Breast for more protein! Put the lid on the container, shake away and enjoy!

A look at the ingredients -

If you are looking for something creative but with a little less drop and a little more chef inspiration – check out these fresh salad selections compliments of Campbell’s Kitchen®.

When a Bit More Time Allows

Tomato Asian Chicken Salad- A bed of salad greens is topped with chicken grilled and basted with an Asian-inspired sauce, made with Campbell’s® Condensed Tomato soup. Soy sauce, vinegar, ginger and garlic give this grilled chicken its character. Additional sauce is served as a salad dressing.

Margarita Shrimp Salad- Tired of the same old salad? Try this flavorful main dish salad made with Swanson® Chicken broth, that features tender shrimp flavored with lime and garlic...it's light, refreshing and a great change of pace.

Southwestern Grilled Chicken Salad- This centerpiece salad features grilled chicken with juicy oranges, black beans, green onion and salad greens, topped with an amazing dressing made with Pace® Picante Sauce, lime juice and garlic.

BBQ Salmon Salad- Good-for-you salmon just got richer with the abundance of vitamins already in the juice which makes a fabulous salad dressing, featuring V8® 100% Vegetable juice.

Citrus-Picante Chicken & Melon Salad - Colorful, refreshing and absolutely delicious...this inventive grilled chicken salad, made with Pace® Picante sauce, is a winner. It's the perfect summertime dish!

Grilled Corn Salad- This is a fantastic summer salad. Buy summer's best sweet corn to mix with garden-fresh red peppers. Best of all, this can be made well ahead of time so you won't miss out on summer fun!

What are your favorite leftovers to drop in your salad? Share with us on Twitter with the hashtag #dropsalad.

Enjoy a summer of salads,

Kate

Kate's Bio

Kate received her bachelor's degree in dietetics from the University of Delaware and completed her dietetic internship at Johns Hopkins Bayview Medical Center. She has over ten years of experience in a variety of nutrition-related practice areas including clinical nutrition, weight management counseling, health and wellness and nutrition education. Kate has worked as a nutrition consultant to the Campbell Soup Company since 2005.

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En Papillote Technique

1. Prepare the parchment paper
Get a large piece of parchment paper, approximately 2.5 times as large as a single portion of food. Cut the paper into a heart shape, lightly brushing one side with oil. This creates a slight barrier to water, preventing the paper from becoming soaked too quickly. Another option, though not as attractive, is to use tin foil instead of parchment paper.

2. Select the ingredients
This is a very quick-cooking approach, so it works best with tender proteins such as fish and shellfish. The accompanying ingredients, like julienned vegetables (matchstick size), must be small enough to cook at the same rate as the fish. In some cases the vegetables can be blanched, or quickly cooked in boiling water, to ensure proper doneness. Fresh herbs will go a long way in providing flavor.

3. Assemble the packet
Lay the oiled, heart-shaped paper on a baking tray, oiled side up. Season your vegetables with salt, pepper, extra virgin olive oil, and half of the herbs. Toss them around for an even coat. Place enough for one portion on half of the paper. Bunch them up to create a bed for your fish, leaving about two inches between the food and the edge of the paper. Place the seasoned fish on the vegetables and sprinkle the remaining herbs. Add a splash of the liquid on top of the fish, just enough to add moisture.

4. Seal the packet
To seal, fold the heart over to enclose the fish and vegetables (so it resembles a teardrop). Starting at the top of the heart, fold about 1/4" of the edge toward the center. Fold over again to create a seal. Continue along the length of the parchment, folding each section twice. When you get to the point of the heart, twist and fold to finish the seal.

5. Bake your dinner
Bake the packet in a 425°F oven for 10-14 minutes, depending on the size of the fish. The packet will puff and brown while in the oven and as the steam builds. When cooked, remove from the oven and carefully place the packet on a plate. With a knife or scissors cut an "X" on the top and fold back the edges for a dramatic presentation and a delicious, healthy meal.

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Spicy Flounder and Clams with Summer Vegetables

Prep Time: Less than 20 minutes
Cooking Time: 10-14 minutes
Yield: 2 servings

Ingredients:

  • 1/3 cup carrots, finely cut julienne
  • 1/3 cup sugar snap peas, cross cut thinly
  • 1/3 cup zucchini, yellow, finely cut julienne
  • 6 each cherry tomatoes, cut in half
  • 1 Tbsp. shallot, minced
  • 1 clove garlic, minced
  • 1 Tbsp. extra virgin olive oil
  • 2 tsp. parsley, fresh, minced
  • Dash salt
  • Dash black pepper
  • 6 oz. fillet, flounder (2 fillets, 3oz. each)
  • 2 Tbsp. Low Sodium Spicy Hot V8® 100% Vegetable juice
  • 3/4 lb. clams, in the shell

Instructions:

  1. Preheat the oven to 425°F.
  2. Combine the carrots, sugar snap peas, zucchini, cherry tomatoes, shallot, garlic, extra virgin olive oil, half of the parsley, salt and pepper in a bowl. Toss well to combine.
  3. Lightly oil two large heart shaped pieces of parchment paper.
  4. With the parchment paper on a sheet tray, place half of the vegetable mixture in the center of one half of each heart leaving about a 2" border.
  5. Lightly season each fillet with salt and pepper. Fold or roll the fillet to create a uniform thickness and place on top of the vegetables.
  6. Top the fish with the remaining herbs and the Low Sodium Spicy Hot V8® 100% Vegetable juice.
  7. Place half of the clams around each portion of vegetables and fish.
  8. Fold the heart over to enclose the fish and vegetables so that it resembles a teardrop.
  9. Starting at the top of the heart, fold about 1/4" of the edge towards the center. Fold over again to create a seal.
  10. Continue with this method along the length of the parchment packet folding each section twice to make an attractive edge.
  11. When you get to the point of the heart twist and fold to finish the seal.
  12. Bake the packets for 10-14 minutes (depending on the thickness of the fish).
  13. Remove from the oven and serve by cutting an "X" in the top and folding back the edges.

Nutrition Information (per serving):

Calories 180, Total Fat 9g, Saturated Fat 1g, Monounsaturated Fat 5g, Polyunsaturated Fat 1g, Cholesterol 50mg, Sodium 450mg, Carbohydrate 10g, Fiber 2g, Sugar 4g, Protein 16g.