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 Phase 1 Main Dish Salads


For more salad recipes, see:


Phase 1 Lunches

Phase 1 Legumes

Phase 1 Side Dish Salads

Steak Salad With Ranch Dressing

Main main-dish servings. Prep Time 5 minutes. Cook Time 20 minutes.


1 1/4-pound boneless beef top sirloin steak, cut 3/4-inch thick


1 teaspoon fresh lemon juice

6 cups mesclun gourmet salad mix

2 medium plum tomatoes, halved lengthwise, then cut crosswise into slices

1/2 cup prepared peppercorn ranch dressing



1 teaspoon dried oregano leaves, crushed

1 clove garlic, crushed

1/4 teaspoon pepper


In small bowl, combine seasoning ingredients. Press evenly into both sides of beef steak. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 13 to 16 minutes for medium rare to medium doneness; turn occasionally.


Season steak with salt, as desired. Drizzle with lemon juice. Carve steak crosswise into thin slices.


In large bowl, combine salad mix and tomatoes; toss gently. Arrange beef on top of salad. Serve with dressing. Makes 4 servings.


Six cups of your favorite mixed greens may be substituted for the mesclun.

Blackened Tuna Salad

Four main-dish servings. From Sugar Busters Quick & Easy Cookbook.


2 tablespoons ground black pepper

1 teaspoon garlic powder

1/8 teaspoon dried thyme

1/4 teaspoon lemon pepper

1/4 teaspoon salt

1 pound fresh tuna steak (about 1-inch thick), cut into 4 equal pieces

3 cups chopped romaine lettuce

3/4 cup Balsamic Vinaigrette (recipe follows)


Mix the black pepper, garlic powder, thyme, lemon pepper, and salt together in a small bowl. Rub the spice mixture all over the tuna to coat.


Preheat a medium nonstick skillet over high heat. Add the tuna and sear for about 3 minutes per side. Mound lettuce on 4 salad plates. Top each with seared tuna and drizzle with the vinaigrette.


Note: Great dish to make if you have run out of cooking oil—none is needed If you prefer your tuna more well done, cook for an additional 30 seconds per side. You can substitute another meaty fish, such as salmon fillets, or chicken breasts (cook chicken for 4 to 5 minutes per side).


Balsamic Vinaigrette


1/2 cup olive oil

3 1/2 teaspoons balsamic vinegar

1 tablespoon water

2 teaspoons minced green onion (dark green tops trimmed off)

1/2 to 1 packet artificial sweetener (to taste)

Pinch of ground cumin (or more to taste)

Salt and ground black pepper to taste


Combine all ingredients in a jar. Shake well (before each use). Serve chilled. Makes about 2/3 cup.

Southwestern Grilled Chicken Salad

Four main-dish servings. A Healthy Living recipe from www.kraftfoods.com. Total Time 20 min. A good main-dish dinner salad.


8 cups torn mixed salad greens

1 lb. boneless skinless chicken breast halves, grilled, cut into strips

1 large tomato, cut into wedges

1/2 cup canned black beans, drained, rinsed

1/4 cup sliced green onions

1/2 cup KRAFT Four Cheese Mexican Style Shredded Cheese

Kraft Light Done Right Ranch Reduced Fat Dressing

Taco Bell Home Originals Thick 'N Chunky Salsa


Cover large serving platter with salad greens. Top with chicken, tomato, beans and onions; sprinkle with cheese.


Serve with dressing and salsa. (Mixing the ranch and salsa together gave it a kick.)


Take a Shortcut: Prepare as directed, substituting 1 pkg. (9 oz.) LOUIS RICH Grilled or Southwestern Seasoned Chicken Breast Strips for the grilled fresh chicken strips.

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads Crock Pot Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

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