3 Grilled Salads for a Healthier 4th of July
By the Editors at Food52.com
The sorts of salads that appear on Fourth of July menus typically share one common ingredient: mayo. From pasta salad to potato salad to coleslaw, the last thing we want before jumping in the pool is one of those gut bombs. And let’s not even discuss what happens when those dishes sit out in the sun.
Our solution? Take to the open flame, and draw on the flavor of the grill and summer’s best ingredients to whip up easy, filling salads that won’t weigh you down. This Fourth of July, say goodbye to conventional, overplayed, and unhealthy fare, and beckon these three satisfying grilled salads to the table.
Grilled Corn and Barley Salad with Tomato Vinaigrette
Chock-full of corn and tomatoes, this hearty, bright salad boasts the best of the season.
Tip: Parboiling the corn with the barley not only seasons the cooking water, it smartly cuts down on the time it takes to cook the corn on the grill. Feel free to do this step ahead of time! Or, make the entire salad a day in advance – it will only improve after a stint in the fridge.
Makes 4 servings
1/2 cup dried pearl barley
3 ears of corn, shucked
1 pint grape tomatoes, halved
1 cup cooked cannellini beans (rinsed and drained if canned)
1 vine ripened tomato
1 1/2 teaspoon white wine vinegar
1 large garlic clove
1/4 cup basil cut into ribbons
1 bunch of chives, thinly sliced
1/4 - 1/2 cup olive oil
- Boil barley according to package directions, using a large stockpot. Parboil corn for 5-6 minutes with the barley to impart some of the corn flavor directly into the barley.
- Remove corn. Brush corn with olive oil and grill on all sides until grill marks appear.
- Cut kernels off the corn. As you cut, collect and reserve any of the “milk” that comes from the cutting process, then use the back of the knife to scrape the remaining “milk” from the cleaned cob.
- Next, cut the large tomato in half and grate with a box grater over a dish or wide bowl, discarding the skins, but collecting the juice and pulp.
- Make a paste with the garlic clove by mincing the garlic, and then adding some salt and rubbing the mixture between your cutting board and the side of your chef’s knife. Add that paste into the tomato mixture. Add a pinch of salt, crushed red pepper to taste, vinegar, and reserved corn milk. Whisk in olive oil slowly to create an emulsion. This should yield at least a 1/2 cup of vinaigrette. If you plan on making ahead, make 1/4 cup of extra vinaigrette to freshen before serving. Reserve your vinaigrette.
- Combine barley, tomatoes, corn, beans and fresh herbs in a large bowl and dress with your tomato vinaigrette. Toss to combine.
- Finish with a drizzle of your best fruity, delicious, olive oil.
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Spicy Grilled Chicken Salad with Noodles
Crisp vegetables, tender rice noodles and morsels of chicken are cloaked in a zippy dressing spiked with lime juice, fish sauce and a hint of Sriracha, and then showered with fresh mint and basil.
Tip: To make this dish even healthier, you can use brown rice noodles and substitute bone-in chicken breasts for the thighs.
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Grilled Squid Salad with Lemon, Capers, and Parsley
Grill the squid to give it a little char and then tumble it together with whole parsley leaves, slices of boiled potato, some capers, red pepper flakes, and a dousing of lemon. Everything will come together in about 10 minutes from the time your grill gets hot.
Tip: To grill whole squid, spread the heads and bodies on the grill. (If you have a fine grate or vegetable or shellfish basket for the grill, this is the moment to use it!) The bodies will steam and fill with liquid; lift the pieces with tongs and pour this into the fire as they grill, so they char and don't steam. The squid should take 2 to 3 minutes to char and cook through.
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Tell us: What are your favorite grilled salads? How do you plan on lightening up your Fourth of July menu?
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