Soy sauce, Napa cabbage, capers, plum tomatoes and shiitake mushrooms can add complexity to your one-dish wonder. You often can add nutrition as well as color with ingredients such as red peppers, carrots, corn, cauliflower, mushrooms and broccoli. With greens, the darker the better. Darker greens such as spinach, kale, mustard greens and chicory are the best choice for nutrition. Mix an array of different greens.
Beans add fiber.
Load up on garbanzos, black beans, kidney beans, lentils, etc. Use dressing in moderation, and avoid creamy dressings. Make your own vinaigrette, going light on the oil. Croutons can be high in fat. To make your own low-fat croutons, cube slices of bread, season with herbs and just a touch of olive oil, and then toast.