Common Nutrition Myth #2: Choose fat-free salad dressing to top your greens

It is true that you do save on calories by using fat-free dressing, but many of these dressings are loaded with sugar to make up for the loss of fat. The vegetables in salad are rich in lycopene and beta-carotene. However, your body can't fully absorb these without the addition of some fat. In one study, people eating full-fat salad dressing absorbed twice the nutrients of those using the reduced-fat or fat-free variety.


This doesn't mean you should drench your salad with rich ranch or Caesar dressing, though. Rather, try drizzling your salad with some olive oil and vinegar, or add some low-fat shredded cheese, nuts, seeds or avocado.


Try this main dish scallop salad, featuring healthy fats from the avocado and olive oil, omega-3s from the scallops and vitamin C from the pineapple and mango chutney.




Caribbean Grilled Scallop Salad (from Cooking Light magazine)

Prep Time: 5 minutes

Grill Time: 10 minutes

Ready In: 15 minutes

Servings: 4

Ingredients

  • 12 large sea scallops (about 1 1/2 pounds)
  • 2 teaspoons fish rub, divided
  • Cooking Spray
  • 5 (1/2 inch) slices fresh pineapple
  • 4 cups gourmet salad greens or mixed greens
  • 4 cups torn Boston lettuce (about 2 small heads)
  • 1/3 cup diced peeled avocado
  • 2 tablespoons mango chutney
  • 2 tablespoons fresh lime juice
  • 2 teaspoons olive oil

Directions

  1. Preheat grill to high heat
  2. Pat scallops dry with a paper towel. Sprinkle 1 1/2 teaspoons fish rub evenly over scallops. Coat scallops with cooking spray. Place scallops on grill rack; grill 3 minutes on each side or until done. Remove scallops. Add pineapple to grill rack; grill 2 minutes on each side. Remove pineapple from grill; chop pineapple.
  3. Combine salad greens, lettuce, pineapple, and avocado in a large bowl.
  4. Chop large pieces of chutney. Combine chutney, lime juice, olive oil, and remaining 1/2 teaspoon fish rub in a small bowl. Add dressing to salad, and toss well. Place 1 1/2 cups salad into each of 4 bowls. Arrange 3 scallops over each salad.

Nutritional Information (per serving)

Calories: 264, Total Fat: 5.8 grams, Dietary Fiber: 3.4 grams

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