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Healthy Summer Salad Swaps



Posted on June 17, 2013 at 5:48 AM

Updated Monday, Jun 17 at 7:22 AM

Lemon Dill Potato Salad


¾ pound fingerling or small mixed-variety potatoes

1 T olive oil

2 T chopped fresh dill, plus more for garnish

 ¼ t course sea salt

1 t Fresh ground pepper

Juice of 1 small lemon (or ½ large lemon)

½ -1C fresh arugula


·         Preheat oven to 450 degrees, and line a baking sheet lined with parchment paper or foil

·         Cut any potatoes that are not already bite-sized into 1/2" pieces and toss with olive oil, dill, salt and pepper

·         Spread into one layer on the baking sheet, and roast for about 20-30 minutes, rotating pan after 15 minutes

·         Once roasted and fork-tender, remove potatoes from oven and allow to cool

·         Combine cooled potatoes in a large bowl with lemon juice and arugula. Add another small sprinkling of fresh dill, if desired

Nutrition 4 servings: 108 calories; 4g fat; 109mg sodium; 17g carbohydrate; 2g fiber; 2g protein


“Dreamy” Avocado Pasta Salad

1½ C dry whole wheat small pasta (shells, macaroni, bowtie)

1 large ripe avocado

½ C FAGE 0% Greek yogurt

Juice of 1 small lime

1 red bell pepper, chopped

½ small red onion, finely chopped

Handful of fresh cilantro, chopped

1 can black beans, rinsed

Salt & pepper, to taste


·         Cook whole wheat pasta according to the package instructions

·         While pasta cooks, mash avocado until completely smooth using a fork (may be a bit lumpy) or a food processor for a smoother result.

·         Add yogurt and lime juice to avocado purees and stir until completely incorporated

·         Combine avocado mixture with slightly cooled pasta (it’s okay if pasta is a little warm)

·         Add remaining ingredients and serve chilled

Nutrition 8 servings: 183 calories; 5g fat; 109mg sodium; 27g carbohydrate; 7g fiber; 8g protein


Asian Coleslaw

4 C shredded napa cabbage

2 C shredded red cabbage

1 C shredded carrots

3 green onions, trimmed and thinly sliced

1 C shelled edamame (soybeans)

1 (11-ounce) can Mandarin oranges in water, drained

¼ C sliced almonds

Litehouse® Sesame Ginger or Litehouse® Tangy Orange Citrus 

·         In a large bowl, combine all salad ingredients

·         Pour dressing over salad and toss to combine

Nutrition 8 servings: 124 calories, 2.4 g fat, 21 g carbohydrate, 4 g protein, 2.5 g fiber, 30 mg sodium