简而言之：当你围绕三样东西制作沙拉时，沙拉就变成了晚餐——蛋白质（每人 4-6 盎司）、淀粉（油煎面包块、谷物或土豆）以及含有足够脂肪的调料。以下是遵循该配方的 8 种沙拉食谱，以及经典凯撒烤鸡的完整演练。
大多数晚餐不吃沙拉的人都有一个原因：一小时后，他们又饿了。一碗未加工的蔬菜和几片黄瓜片不含有蛋白质或脂肪，无法作为一顿饭。但晚餐沙拉——由正确的成分制成的沙拉——的保存方式与一盘意大利面或一块烤鱼的保存方式相同。
修复方法很简单。每份晚餐沙拉都需要三样东西，一旦你了解了它们，你就可以将几乎任何配菜沙拉变成一顿饭。
晚餐沙拉配方
4–6
Ounces of protein
Per person for a filling salad
3:1
Oil to acid ratio
The standard vinaigrette formula
8
Dinner salad recipes
Caesar, taco, Niçoise, Cobb, and more
2
Minutes for dressing
Homemade takes almost no time
晚餐沙拉有三层。首先，调味良好的蛋白质——鸡肉、牛排、鸡蛋、豆类或鱼。其次，使膳食具有持久力的淀粉成分：油煎面包块、烤土豆、煮熟的谷物或配菜面包。第三，用足够的油或脂肪制成的调味品，以携带风味并使整个事情令人满意。错过其中任何一个，你就会回到配菜沙拉领域。
果岭本身并没有你想象的那么重要。罗马生菜是家庭晚餐最可靠的选择，因为它在调料下保持脆爽，而且不会让孩子不知所措。如果成年人想要更多味道，可以加入芝麻菜或菠菜。目标是一个带有配料的底座，而不是生菜展示柜。
What makes a dinner salad work
- Well-seasoned protein — 4–6 oz of grilled chicken, shrimp, steak, or beans
- A starchy component — croutons, grains, roasted potatoes, or bread on the side
- Enough fat in the dressing — oil-based dressings are more satisfying than fat-free
- Mild greens for children — romaine and iceberg work better than arugula
- Components served separately — lets everyone build their own plate
What makes a salad fail
- Just greens and dressing — a side salad, not dinner
- Bland, underseasoned protein — makes the whole salad taste flat
- Overdressed greens — soggy salad is universally rejected
- Bitter greens for children new to salads — arugula and radicchio are advanced
- Wet greens — water from washing dilutes the dressing
2 分钟内准备好四种自制调料
紧要关头瓶装调料就可以了。但自制调料只需要两分钟，味道明显更好，并且可以让你控制脂肪、盐和酸。这四种是家庭厨房唯一需要的调料。
Ingredients
Basic Vinaigrette
- 3 tbsp olive oil
- 1 tbsp red wine vinegar or lemon juice
- 1 tsp Dijon mustard
- Salt and pepper to taste
Caesar Dressing
- 2 tbsp mayonnaise
- 1 tbsp lemon juice
- 1 tsp Worcestershire sauce
- 1 garlic clove, minced
- 2 tbsp grated parmesan
- Salt and pepper to taste
Tahini Dressing
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 garlic clove, minced
- Water to thin to drizzling consistency
- Salt to taste
Buttermilk Ranch
- ½ cup mayonnaise
- ¼ cup buttermilk or sour cream
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp dried dill
- Salt and pepper to taste
基本的油醋汁几乎适用于所有东西。凯撒可以搭配任何带有帕尔马干酪和油煎面包块的沙拉。芝麻酱非常适合搭配谷物碗和烤蔬菜。牧场调料是最有可能让孩子们吃蔬菜的调料——在冰箱里放一批。
八种值得制作的晚餐沙拉
Caesar Salad with Grilled Chicken
Grill chicken thighs. Toss romaine with Caesar dressing and parmesan. Top with chicken and croutons.
Taco Salad
Brown seasoned ground beef. Serve over romaine with black beans, corn, shredded cheese, sour cream, salsa, and crushed tortilla chips.
Niçoise Salad
Arrange canned tuna, halved hard-boiled eggs, blanched green beans, cherry tomatoes, olives, and boiled potatoes on a platter. Dress with vinaigrette.
Grain Bowl Salad
Roast chickpeas and vegetables. Serve over farro or quinoa with mixed greens, sliced avocado, and tahini dressing.
Steak Salad
Grill flank or skirt steak to medium-rare. Slice thin against the grain. Serve over arugula with cherry tomatoes, shaved parmesan, and lemon vinaigrette.
Shrimp and Avocado Salad
Sauté shrimp with garlic and lemon juice. Serve over mixed greens with diced avocado, cucumber, and cherry tomatoes.
Cobb Salad
Arrange rows of grilled chicken, hard-boiled eggs, crispy bacon, avocado, tomatoes, and blue cheese over romaine. Dress with vinaigrette.
Tuna Pasta Salad
Cook small pasta and rinse under cold water. Toss with canned tuna, halved cherry tomatoes, diced cucumber, olives, and lemon vinaigrette.
分开上菜——一种解构的沙拉，每个人都可以制作自己的盘子。使用温和的绿色蔬菜，如生菜。至少加入一种他们已经喜欢的配料：油煎面包块、切碎的奶酪、玉米或鳄梨。稍微装饰一下果岭，并在侧面提供额外的调料。拒绝拌沙拉的孩子通常会吃到单独放在盘子上的相同食材。
##完整食谱：经典凯撒沙拉配烤鸡
凯撒沙拉是家庭厨房中最可靠的晚餐沙拉——配料很容易保存，而且当你把调料放在一边时，大多数孩子都会接受。鸡大腿在这里是故意的：它们通过重新加热保持湿润，并且比鸡胸肉更有味道。
Classic Caesar Salad with Grilled Chicken
Ingredients
For the chicken
- 1.5 lbsboneless, skinless chicken thighs
- 2 tbspolive oil
- Salt and pepper to taste
For the salad
- 2hearts of romaine(chopped)
- ½ cupshaved parmesan
- 1 cupcroutons
For the Caesar dressing
- 2 tbspmayonnaise
- 1 tbsplemon juice
- 1 tspWorcestershire sauce
- 1garlic clove(minced)
- 2 tbspgrated parmesan
- Salt and pepper to taste
Steps
- 1
Cook the chicken
Season chicken thighs with olive oil, salt, and pepper. Grill or pan-sear over medium-high heat for 5–6 minutes per side until cooked through and golden brown. Let rest 5 minutes on a cutting board, then slice across the grain.
- 2
Make the dressing
Whisk together mayonnaise, lemon juice, Worcestershire sauce, minced garlic, grated parmesan, salt, and pepper in a small bowl until smooth. Taste and adjust salt or lemon.
- 3
Dress the greens
Place chopped romaine in a large bowl. Add a small amount of dressing and toss to coat — the leaves should be lightly glazed, not wet. Add more dressing a little at a time until the greens are evenly coated.
- 4
Top and serve
Divide the dressed romaine among plates. Top with sliced chicken, shaved parmesan, and croutons. Serve immediately with extra dressing on the side — especially important if children are eating, since they can control how much goes on their plate.
Notes
- Chicken thighs are more forgiving than breasts — they stay moist even if you overcook them slightly.
- Always serve dressing on the side for children. Let them add as much or as little as they want.
- Homemade Caesar dressing keeps for up to 5 days in the fridge. Double the batch and use it all week.
- Add crumbled bacon or halved hard-boiled eggs for extra protein and variety.
- Store components separately in the fridge for up to 2 days and assemble fresh each time — pre-dressed salads go soggy within hours.
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