Salad, the Coolest Dinner

“Summertime and the livin’ is easy” goes the song. And so should the cooking be as well.

With these main-dish salads, you can turn that wishful thinking into reality. Each of these salads is made with an eye toward health, yet each is packed with taste. Most of the ingredients are probably already in your pantry, so these salads can be prepared without much effort.

My vegetarian friends enjoy Italian Pasta Salad, which also makes a great side dish. The balsamic dressing contains Italian spices, Dijon mustard and Parmesan cheese. Use whatever pasta you have on hand.

If you think rice and lettuce is an unlikely combo, wait until you try Rice Taco Salad. Tacos have always been a family pleaser, and this version is a light alternative. Add the optional chips and picante sauce for a Southwestern touch.

Finally, paella is a classic one-dish Spanish meal, known for its combination of shellfish and sausage with saffron rice. Turn this concept into a salad and you’ll have the perfect summer meal, full of colorful and tasty ingredients with a light dressing. Saffron rice is easily found in markets and gives this recipe its distinct flavor.

ITALIAN PASTA SALAD (VEGETARIAN)

1/2 pound ziti

1/2 pound tri-colored rotini

1 green bell pepper, chopped

1 red bell pepper, chopped

1/2 cup chopped celery

2 teaspoons capers, drained

1/3 cup thinly sliced green onions

1/2 cup chopped plum tomatoes

1/2 cup balsamic vinegar

1/4 cup water

1 teaspoon dried basil

1 teaspoon dried oregano

1/2 teaspoon minced garlic

1 tablespoon Dijon mustard

1/4 cup grated Parmesan cheese

Cook ziti and rotini in plenty of unsalted boiling water until al dente, 12 to 15 minutes, or according to package directions. Drain, rinse, drain again and turn into large bowl.

Add green and red bell peppers, celery, capers, green onions and tomatoes and toss.

Combine vinegar with water, basil, oregano, garlic, mustard and cheese in small bowl. Pour over pasta mixture and toss.

8 to 12 servings. Each of 8 servings:

249 calories; 125 mg sodium; 2 mg cholesterol; 2 grams fat; 46 grams carbohydrates; 9 grams protein; 0.28 gram fiber.

RICE TACO SALAD

1 pound ground sirloin

1/2 cup chopped onion

1/4 teaspoon minced garlic

Nonstick cooking spray

1/2 teaspoon ground cumin

Salt, pepper

3 cups cooked rice

1/2 head lettuce, shredded

2 large plum tomatoes, chopped

1/2 cup shredded reduced-fat Cheddar cheese

1/4 cup nonfat sour cream

Salsa, optional

Reduced-fat tortilla chips, optional

Combine meat, onion and garlic in large skillet coated with nonstick cooking spray and cook over medium heat, breaking up meat with wooden spoon, until meat is cooked through, 5 to 7 minutes. Drain off excess fat. Add cumin, salt and pepper to taste and rice. Remove from heat and let cool.

Combine lettuce, tomatoes, cheese and rice mixture in large bowl. Add sour cream and toss lightly. Serve immediately with salsa and tortilla chips.

6 servings. Each serving without salsa and chips:

189 calories; 168 mg sodium; 36 mg cholesterol; 3 grams fat; 22 grams carbohydrates; 18 grams protein; 0.48 gram fiber.

PAELLA SALAD

2 (5-ounce) packages saffron yellow rice

1/4 cup balsamic vinegar

1/4 cup lemon juice

1 tablespoon olive oil

1 teaspoon dried basil

1/8 teaspoon pepper

1 pound peeled, deveined, cooked shrimp

1 (14-ounce) can quartered artichoke hearts, drained

1/2 cup chopped green bell pepper

1 cup frozen green peas, thawed

1 cup chopped tomato

1 (2-ounce) jar diced pimientos, drained

1/2 cup chopped red onion

2 ounces chopped prosciutto

Cook rice according to package directions, omitting oil and salt. Set aside.

Combine vinegar, lemon juice, oil, basil and pepper in small bowl.

Combine cooked rice with shrimp, artichoke hearts, bell pepper, peas, tomato, pimientos, onion and prosciutto in large bowl and mix well. Pour dressing over rice mixture and toss. Cover and refrigerate at least 2 hours before serving.

6 servings. Each serving:

453 calories; 235 mg sodium; 79 mg cholesterol; 22 grams fat; 52 grams carbohydrates; 18 grams protein; 1.04 grams fiber.