Iceberg salad recipes for those who are losing weight and more

The benefits of iceberg lettuce are undeniable: succulent leaves contain vitamins and minerals that aid digestion and support immunity. They prepare meat, fish, cheese dishes and snacks with an iceberg, Wikipedia writes about this salad.

Product origin and compositional features

People ate succulent green leaves 2 thousand years ago. Vegetables were cultivated in ancient Egypt and in ancient Greece.

What does a salad look like and how can it be replaced? Sowing salad or lettuce is of two varieties - leaf and head. From the names it is clear that the leaf grows in separate leaves, and the head is collected in forks, resembling cabbage. The iceberg belongs to the worm variety of lettuce and was bred in the United States. It got its unusual name due to storage conditions: in order to extend the “life” of the leaves and preserve their freshness, ice was used.

Each variety of lettuce - romaine (romano), Boston, iceberg, red lettuce - has its own distinctive taste. Some leaves are pleasantly bitter, others are more succulent and watery, and others are resistant to high temperatures. The iceberg is distinguished by crisp dense leaves and a neutral taste, therefore it goes well with meat, spicy and salty dishes.

Calorie content

The issue of energy value concerns everyone who counts calories and adheres to a diet. From this point of view, the iceberg is superior to many products. The quantitative combination of proteins, fats and carbohydrates (BJU) in 100 g of the product is shown in the table. How many calories in a salad?

Table - The ratio of BZHU in salad leaves

Benefit…

Nutritionists advise pregnant women to include green leaves in their diet. The vegetable contains the necessary substances for the normal development of the fetus. The nursing mother will help the iceberg recover from childbirth, cope with physical and mental stress, and tidy the figure. However, it is recommended to introduce the product gradually, about a month after the birth of the baby. Children can be given salad from two years old.

Green leaves stimulate mental activity, improve digestion, increase hemoglobin levels, so they will be useful to schoolchildren, students, people suffering from anemia and diabetes. The content of active substances and the beneficial properties of iceberg lettuce are shown in the table.

Table - Composition and beneficial properties of iceberg lettuce

... and harm

Despite the fact that the salad contains many useful and necessary substances for the body (for example, the amount of folic acid makes up for the daily requirement), the measure of consumption should be observed.

In addition to vitamins and minerals, leaves contain latex - the milky juice of rubber plants. Most juice is in the stems. Latex slows down the metabolism and has a relaxing effect (juice was used to make sleeping pills and painkillers).

With excessive use of the product, a person experiences discomfort associated with digestion. This is manifested in the severity and formation of gases. If you already have problems with the digestive system, then you should limit the amount of salad in the daily diet. In any case, do not exceed the daily dose and consume the vegetable in kilograms.

Iceberg Salad Recipes: 10 Original Options

Coming up with what can be cooked with an iceberg salad, the layman will remember a juicy hamburger with a green leaf peeking out from under the cutlet. The iceberg fits well with sandwiches, burgers, tacos and rolls (for example, from pita bread), giving the meat filling freshness. Iceberg goes well with dairy products, salted fish, vegetables, flour products.

Culinary specialists who are keeping track of their figure and healthy nutrition know that an iceberg is a good addition to any vegetable, fruit or meat salad. Next is a selection of popular recipes with green leaves.

"Nautical"

Description. Pickled or fresh seafood goes well with vegetables. A delicious salad with a lot of protein and iodine is good as a light and healthy snack on the buffet.

Composition:

• sea ​​cocktail (squid, mussels, octopus, shrimp) - 150 g;
• iceberg - four leaves;
• avocado - one thing;
• tomato - one piece;
• garlic - one clove;
• Chilean pepper pod - half;
• parsley, arugula - to taste;
• olive oil - two to three tablespoons;
• spice.

Cooking

1. Wash all vegetables, leave to dry.
2. Peel the avocado, cut it, take out the stone and cut into cubes.
3. Dice the tomato.
4. Drain the marinade from a jar of sea cocktail and cut into strips the contents.
5. Twist or cut the leaves of arugula.
6. Stir all chopped ingredients in a salad bowl.
7. Squeeze a clove of garlic and chilli into the mixture.
8. Fill with oil.
9. Tear the iceberg into pieces and place on a serving plate.
10. Put the prepared mixture on top.

With shrimps

Description. You can make a shrimp and iceberg salad to your liking. For piquancy and aroma add red onion, hot pepper, basil, arugula, pine nuts. Pears, tangerines and mangoes give a sweet taste. Ready salad can be sprinkled with lemon. If fresh shrimp (not pickled) is used, then it is recommended to fry them first with a small amount of oil.

Composition:

• iceberg - 200 g;
• large shrimp - 12 pieces;
• cucumbers - 250 g;
• tomatoes - 250 g;
• mozzarella in brine - 200 g;
• oil of olives, sesame or sunflower - two tablespoons;
• soy sauce - half a teaspoon;
• spice.

Cooking

1. Cook the shrimp, cool, peel and cut into several pieces.
2. Wash and chop the cucumbers coarsely.
3. Cut the tomatoes into cubes, small tomatoes are enough to cut in half.
4. Pull the iceberg into small pieces.
5. Mix the crushed products in one bowl.
6. Drain the brine and add the cheese balls.
7. Season with oil and soy sauce, season.

Vegetarian

Description. Salad recipes with iceberg lettuce give free rein to the imagination of vegetarians. Salad with an iceberg can be varied with fruits (pear, orange, pineapple), slices of toasted toast, nuts and seeds (sesame, pumpkin, sunflower seeds). A pleasant sour taste will bring cranberries or cranberries. Refueling also depends on personal preferences - lime or lemon juice, soy sauce, sesame or linseed oil.

Composition:

• cabbage (white or Peking) - 300 g;
• iceberg leaves - 200 g;
• bell pepper - one piece;
• tomatoes - two pieces;
• fresh cucumbers - two pieces;
• parsley, arugula - to taste;
• pine nuts - 100 g;
• lemon - half;
• olive oil - two to three tablespoons;
• seasonings.

Cooking

1. Chop the cabbage into thin strips.
2. Scrub the seeds and cut the pepper into strips.
3. Slice the tomatoes into small cubes.
4. Chop the cucumbers with straws.
5. Pound lettuce, arugula, parsley with your hands.
6. Sauté the pine nuts over low heat for one to two minutes.
7. Mix all the ingredients.
8. Squeeze out the lemon juice, season with oil and season.

"Caesar"

Description. The classic recipe necessarily includes chicken and dried bread. Each gourmet prepares a salad in his own way, but few do without an iceberg.

Composition:

• chicken fillet - 250 g;
• lettuce leaves - three to four pieces;
• boiled egg - two pieces;
• Parmesan or Gouda - 50 g;
• crackers or fried slices of loaf - one glass;
• garlic clove - two pieces;
• mayonnaise - five tablespoons.

Cooking

1. Cook the chicken for half an hour.
2. Cut the fillet coarsely.
3. Grate Parmesan.
4. Tear the iceberg leaves.
5. Squeeze a clove of garlic.
6. Combine the fillet with lettuce, bread rolls, and garlic.
7. Season and salt.
8. Garnish with egg halves.
9. Sprinkle grated parmesan on top.

"Shanghai"

Description. Another salad recipe with iceberg leaves and chicken. Despite the impressive composition, it cooks pretty quickly. All ingredients are prepared while the meat is fried and marinated. To make mandarin slices juicier, it is recommended to remove the film from them. If desired, you can reduce the amount of sugar in the sauce to taste, as well as add garlic or hot pepper.

Composition:

• chicken breast - 100-150 g;
• iceberg leaves - 80 g;
• Romain leaves - 80 g;
• Parmesan - one tablespoon;
• red cabbage - 10 g;
• radish - three pieces;
• carrots - one thing;
• tomatoes - one piece;
• tangerine slices - 10-12 pieces;
• green onions, cilantro - a small bunch;
• garlic - three cloves;
• green pepper - one piece;
• sugar - one glass;
• dried basil - a pinch;
• lime - one thing;
• sunflower oil - five tablespoons;
• vinegar - two tablespoons;
• soy sauce - five tablespoons;
• spices, seasonings.

Cooking

1. Lightly beat the chicken, season and fry in a pan.
2. Make chicken marinade: mix manually or in a blender cilantro, garlic, sugar, green pepper, soy sauce, lime juice, oil.
3. Cut the chicken into strips, pour the resulting sauce and leave for an hour and a half.
4. Circle radishes and carrots.
5. Chop lettuce leaves and cabbage.
6. Cut the tomato into cubes.
7. Chop the onion.
8. Grate Parmesan.
9. Mix together all the chopped ingredients.
10. Add a spoonful of oil, sprinkle with basil, salt and pepper.
11. Put the salad on the serving plates, garnish with tangerine slices.
12. Put pieces of meat on top and serve.

"Sombrero"

Description. Salad with a "masculine" character without unnecessary frills will not leave indifferent gourmets who like to eat hearty. Peas and corn can be used both in canned form and in fresh (thawed). For spiciness it is recommended to add fresh chili peppers.

Composition:

• ham (smoked or jerky) - 300 g;
• lettuce leaves - a few pieces;
• onion - one thing;
• sweet pepper (yellow or red) - 150 g;
• corn in a jar - 100 g;
• canned peas - 100 g;
• apple cider vinegar - one tablespoon;
• vegetable oil - three to four tablespoons;
• spice.

Cooking

1. Slice bell peppers in strips.
2. Cut the meat into small cubes.
3. Peel the onion and cut into eight parts.
4. Throw corn and peas in a colander.
5. Pick the iceberg leaves.
6. Stir all the ingredients.
7. Mix the oil with vinegar, season and season the salad.
8. Garnish with a parsley leaf.

With tomatoes and salmon

Description. You can pickle salmon or pink salmon yourself. The fish goes well with tomatoes and lemon juice (you can also add small segments of lemon to the salad). Instead of juice, you can use apple cider vinegar. It is recommended to add olives, pine nuts or sesame seeds.

Composition:

• iceberg - several leaves;
• slightly salted salmon - 100 g;
• boiled quail egg - eight pieces;
• cherry - 15-20 pieces;
• arugula, dill - to taste;
• olive oil - two to three tablespoons;
• fresh lemon juice - one tablespoon;
• seasonings.

Cooking

1. Cut the tomatoes into slices.
2. Cut the salmon into pieces and sprinkle lightly with lemon.
3. Prepare the sauce: beat manually, or with a blender, butter, juice, herbs.
4. Tear the iceberg into large pieces or leave it whole, put on a plate.
5. Lay on top pieces of fish, half eggs and tomatoes.
6. Pour sauce and serve.

With tuna

Description. A hearty and simple salad for fish lovers. If desired, cucumber slices, egg slices, hot pepper, green onions, sesame are added to it. Lemon or lime juice, sour cream or mustard are suitable as dressings.

Composition:

• tuna in oil - one can;
• iceberg - one forks;
• red onion - one piece;
• tomatoes - two pieces;
• salt, seasonings, spices.

Cooking

1. Rinse and tear the salad into pieces.
2. Put the leaves on a plate.
3. Drain excess oil from canned food.
4. If necessary, cut the contents into pieces and put small pieces on the iceberg.
5. Dice the tomatoes and place them on top of the fish.
6. Cut the onion into rings and lay on top.

With mushrooms and pineapples

Description. Pickled mushrooms with pineapple give a sweet and sour flavor. Instead of champignon mushrooms can be used. You should also try the option with fresh champignons (fried and stewed longer than pickled).

Composition:

• a can of pineapples - one piece (200 g);
• pickled mushrooms - 200 g;
• iceberg - one forks;
• smoked chicken ham - two pieces;
• onions - one piece;
• crispbread or crackers - 100 g;
• sunflower oil - two tablespoons;
• sour cream - three tablespoons.

Cooking

1. Peel the ham, separate the meat from the bones.
2. Cut meat and pineapple into small pieces.
3. Chop the onion, fry in oil until golden brown.
4. Add the mushrooms to the onion and fry for five minutes.
5. Tear lettuce leaves.
6. Mix all the ingredients.
7. Add the bread rolls.
8. Season with sour cream and serve.

Wine with basil

Description. A refreshing light salad in wine sauce is good as an appetizer to spaghetti. If you wish, you can do only wine, without adding vinegar.

Composition:

• iceberg - one forks;
• gouda - 200 g;
• dry white wine - one tablespoon;
• tomatoes - two pieces;
• cucumber - one piece;
• fresh basil - 10 g;
• onion - half;
• water - 50 g;
• vinegar - one tablespoon;
• sugar - one teaspoon;
• sesame or linseed oil - two tablespoons;
• seasonings, spices.

Cooking

1. Dice the vegetables.
2. Chop the onion half.
3. Tear the salad into large pieces.
4. Dice the cheese.
5. Chop the basil.
6. Mix the chopped foods.
7. Prepare the sauce: pour water, wine, vinegar into one bowl, add spices, sugar and mix.
8. Season with sauce.

Iceberg salad recipes will appeal to the whole family. Light fresh leaves will make the appetizer healthy and beautiful. Any salad will be transformed if you put it on a fan folded iceberg leaves. Remember to rinse and dry each leaf thoroughly on a napkin before eating.

Reviews and recommendations

I do this: put a chopped Chinese salad on a flat plate (all year round there is in Ramstore), then pieces of boiled chicken (or shrimp, or ham - all three options are possible, just do not mix), then pour American Ceasar sauce (sold in Ramstore, 7 continent, about 80 r), then another layer of lettuce, top with beautiful slices of tomatoes and pepper (orange !!!) and pour all over with parmesan. Separate white bread with crushed garlic, butter, cut into squares and in the oven. Croutons are on a separate plate (otherwise they fall out :))) - you can mix with your plate already). Well, I put the sauce on the table - to add more immediately before the process. Enjoy your meal:)

Ira, http://www.woman.ru/home/culinary/thread/308915/

Rice + squid + red caviar + mayonnaise. or iceberg lettuce + crab sticks of the Meridian company + krivetki + quail eggs + pink grapes. or iceberg salad + chicken fillet + tarped melon or canned pineapple + homemade mayonnaise

Anonymous, http://www.woman.ru/home/culinary/thread/3276847/2/

Grilled chicken breast, grated parmesan, cherry tomatoes, iceberg and arugula lettuce, crackers. Ready to buy gas station for Caesar.

Olesya Olegovna, https://deti.mail.ru/forum/dosug/kulinarija/salat_cezar_nuzhen_recept/

A simple recipe: fry shrimps in butter, add cherry tomatoes, iceberg lettuce, cucumber, feta cheese, season with olive-garlic oil, sprinkle with lemon juice and the salad is ready. Gets a delicious and satisfying salad for quick.

Barinova, http://forum.kulina.ru/topic11909.html

Cool salad of crab sticks:
200 g crab sticks
200 g peeled shrimp.
300 g iceberg lettuce or Chinese cabbage
1 can of corn
2 medium fresh cucumbers
1 yellow or red bell pepper
Cut everything and mix with mayonnaise.

Evgeniya Zelentsova, https://otvet.mail.ru/question/52988287

Other chicken salad recipes