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TEXARKANA, Ark. –
There is something about cleaning a head of lettuce for a salad. It allows your mind
to wander and your daily stress and worries to melt away as you wash and tear each
leaf into bite size pieces. Or if you are in a hurry and don’t need the stress relief,
bagged salad greens are available.
The introduction of bagged salad greens has led to an increased consumption of leaf
and Romaine lettuce. In fact, according to data from the U.S. Department of Agriculture,
it has more than tripled. This is a good thing, considering that eighty percent of
Americans don't currently eat the recommended servings of vegetables daily.
Bagged salad greens should be washed before using. Especially if you are uncertain
as to how they were cleaned. Don’t always assume that just because it is prepackaged
that it is ready to eat.
When it comes to washing your vegetables, simply rinse them under running tap water.
Put loose lettuce leaves into a salad spinner basket and give it a whirl. If you do
not have a salad spinner, wash your leafy greens well with cold water between all
the leaves. Turn it upside down to drain any excess water and wrap in a paper towel
When making a salad for you and your family, make food safety a priority. As you prepare
a salad for your family, follow these steps to reduce your risk of food-borne illness
from fresh produce.
By following these simple steps, you will help reduce the risk of foodborne illness
from fresh produce that could contaminate your salad.
Experiment with different vegetables in your salad. Of course we have the greens for
the base, but add cucumbers, peppers, tomatoes, onions, carrots, celery, radishes, mushrooms, avocado, olives, artichoke hearts, heart of palm, watercress, parsley, garden beets, and green beans. You can also add nuts, berries, seeds, and edible flowers. Hard-boiled eggs, bacon, and cheeses may be also be added. A salad is a great time to experiment with different vegetables
and toppings. Setting up a salad bar in your kitchen may be one way to increase vegetable
consumption with your family. As an added bonus, they make great leftovers.
Fiesta Chicken Salad is an attractive, zesty meal in one. It’s full of vegetables
and chicken and loaded with flavor. It has only 280 calories per serving, 2 grams
of fat and provide 11 grams of fiber, plus it can be fixed in less than 30 minutes.
That is a winner in my book!
2 skinless, boneless chicken breast halves
1 (1.27 ounce) packet dry fajita seasoning, divided
1 (15 ounce) can black beans, drained
1 (11 ounce) can Mexican-style corn, drained
1/2 cup salsa
1 (10 ounce) package mixed salad greens, washed and dried
1 onion, chopped
1 tomato, chopped
Rub the chicken with one-half of the fajita seasoning. Grill until cooked, let cool;
cut into cubes. In a large saucepan, mix beans, corn, salsa, and remaining seasoning.
Heat over medium until warm. Prepare the salad by tossing the greens, onion and tomato.
Top the salad mixture with chicken and then bean and corn mixture. If desired, you
can top with shredded cheese and baked tortilla chips.
For more information, contact the Miller County Extension Office, 870-779-3609 or
visit us in room 215 at the Miller County Courthouse. We're online at email@example.com,
on Facebook at UAEXMillerCountyFCS, on Twitter @MillerCountyFCS or on the web at uaex.uada.edu/Miller.
By Carla Due County Extension Agent - FCSThe Cooperative Extension ServiceU of A System Division of Agriculture
Media Contact: Carla Due County Extension Agent - FCSU of A Division of AgricultureCooperative Extension Service400 Laurel Street, Suite 215 Texarkana AR 71854 (870) 779-3609 firstname.lastname@example.org
The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative
action institution. If you require a reasonable accommodation to participate or need
materials in another format, please contact your County Extension office (or other
appropriate office) as soon as possible. Dial 711 for Arkansas Relay. The Arkansas Cooperative Extension Service offers its programs to all eligible persons
regardless of race, color, sex, gender identity, sexual orientation, national origin,
religion, age, disability, marital or veteran status, genetic information, or any
other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.