Festive Apple Salad
Susan Kasting
Jenks, OK
Makes 8 servings, about 5 oz. per serving
Prep. Time: 15 minutes
Dressing:
2 Tbsp. olive oil
2 Tbsp. vinegar or lemon juice
2 Tbsp. Dijon mustard
1½ - 3 Tbsp. sugar
salt and pepper
4–6 Tbsp. chopped walnuts or cashews
1 Granny Smith apple, chopped
1 large head Romaine lettuce, chopped
4 Tbsp. crumbled blue cheese, or shredded baby Swiss, optional
1. In the bottom of a large salad bowl, make dressing by mixing together the oil, mustard, sugar, vinegar, salt, and pepper.
2. Add the apple and nuts and stir to coat. Put lettuce and blue cheese on top without stirring.
3. Mix it all together when ready to serve.
Tips:
1. This is so nice to bring places because it has the dressing in the bottom so the salad doesn’t wilt. You can also serve the dressing on the side.
2. You can add a little chopped onion and 1 Tbs. poppy seeds to the dressing. Add ¼ cup craisins and one diced pear to the salad.
Mary Ann Bowman, Ephrata, PA
Exchange List Values
• Fruit 0.5
• Carbohydrate 0.5
• Fat 1.0
Basic Nutritional Values
• Calories 115 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 2.9 gm)
• Cholesterol 0 mg
• Sodium 95 mg
• Potassium 270 gm
• Total Carb 15 gm
• Dietary Fiber 3 gm
• Sugars 10 gm
• Protein 2 gm
• Phosphorus 45 gm
Orange-Spinach Salad
Esther Shisler
Lansdale, PA
Makes 8 servings, about 7 oz. per serving
Prep. Time: 25 minutes
10-oz. bag spinach or Romaine lettuce
1 medium head iceberg lettuce, shredded
2 Tbsp. diced onion
2 Tbsp. diced canned pimento or red pepper
2 large oranges, peeled and chopped
1 small cucumber, sliced
Honey-Caraway Dressing:
¾ cup low-fat mayonnaise
2 Tbsp. honey
1 Tbsp. lemon juice
1 Tbsp. caraway seeds
1. In small bowl, whisk mayonnaise, honey, lemon juice, and caraway seeds until blended. Cover and refrigerate. Stir before using.
2. Into large salad bowl, tear spinach into bite-size pieces.
3. Add lettuce, onion, pimento, oranges, cucumber. Toss gently with dressing.
Tips:
A 15-oz. can mandarin oranges, drained, can be used instead of the 2 oranges. I use Romaine and spinach instead of the iceberg lettuce sometimes.
Good Go-Alongs:
Lasagna, calico bean bake, and pasta dishes go well with this salad.
Exchange List Values
• Fruit 0.5
• Carbohydrate 0.5
• Vegetable 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 85 (Calories from Fat 20)
• Total Fat 2 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 0.4 gm)
• Cholesterol 0 mg
• Sodium 240 mg
• Potassium 435 gm
• Total Carb 17 gm
• Dietary Fiber 3 gm
• Sugars 12 gm
• Protein 3 gm
• Phosphorus 55 gm
Spinach Salad
Ruth Zercher
Grantham, PA
Makes 15 servings
Prep. Time: 20 minutes
1 lb. fresh spinach with stems discarded
1 head Bibb lettuce
¼ cup salted cashew nuts, divided
½ cup olive oil
1 tsp. celery seed
2 Tbsp. sugar
1 tsp. salt
1 tsp. dry mustard
1 tsp. grated onion
3 Tbsp. vinegar
1. Wash spinach and lettuce and tear into bite-sized pieces. Combine spinach, lettuce and nuts in serving bowl, reserving a few nuts for garnish.
2. Combine all other ingredients in blender and mix well.
3. Immediately before serving, pour dressing over greens and nuts. Sprinkle reserved nuts over top.
Exchange List Values
• Fat 2.0
Basic Nutritional Values
• Calories 95 (Calories from Fat 70)
• Total Fat 8 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 5.9 gm)
• Cholesterol 0 mg
• Sodium 195 mg
• Potassium 215 gm
• Total Carb 4 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 1 gm
• Phosphorus 30 gm
BLT Salad
Alica Denlinger
Lancaster, PA
Makes 12 servings, about 3½ oz. per serving
Prep. Time: 30 minutes
Salad:
2 heads Romaine lettuce, torn
2 cups chopped tomatoes
4 bacon strips, cooked and crumbled
½ cup freshly grated Parmesan cheese
1 cup croutons
Dressing:
¼ cup olive oil
½ tsp. salt
½ tsp. pepper
¼ cup fresh lemon juice
2 cloves garlic, crushed
1. Toss together salad ingredients in a large bowl.
2. Shake together dressing ingredients.
3. Pour dressing over salad immediately before serving.
Exchange List Values
• Vegetable 1.0
• Fat 1.5
Basic Nutritional Values
• Calories 90 (Calories from Fat 65)
• Total Fat 7 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 4.0 gm)
• Cholesterol 5 mg
• Sodium 220 mg
• Potassium 250 gm
• Total Carb 6 gm
• Dietary Fiber 2 gm
• Sugars 2 gm
• Protein 3 gm
• Phosphorus 60 gm
Lettuce Salad with Hot Bacon Dressing
Mary B. Sensenig
New Holland, PA
Makes 12 servings, about 3 oz. lettuce and 2 Tbsp. dressing per serving
Prep. Time: 5 minutes
Cooking Time: 15 minutes
5 pieces bacon
¼ cup sugar
1 Tbsp. cornstarch
½ tsp. salt
1 beaten egg
1 cup fat-free milk
¼ cup vinegar
36 oz. ready-to-serve mixed lettuces, or 2 medium heads iceberg lettuce
1. Sautée bacon in skillet until crisp.
2. Remove bacon from heat and drain. Chop. Discard drippings.
3. Add sugar, cornstarch, and salt to skillet. Blend together well.
4. Add egg, milk, and vinegar, stirring until smooth.
5. Cook over low heat, stirring continually until thickened and smooth.
6. When dressing is no longer hot, but still warm, toss with torn lettuce leaves and chopped bacon.
7. Serve immediately.
Exchange List Values
• Carbohydrate 0.5
• Fat 0.5
Basic Nutritional Values
• Calories 60 (Calories from Fat 15)
• Total Fat 2 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.7 gm)
• Cholesterol 20 mg
• Sodium 180 mg
• Potassium 180 gm
• Total Carb 9 gm
• Dietary Fiber 1 gm
• Sugars 7 gm
• Protein 3 gm
• Phosphorus 60 gm
Italian Green Salad
Jane Geigley
Lancaster, PA
Makes 4 servings, about 7 oz. per serving
Prep. Time: 10 minutes
16-oz. pkg. green salad mix
1 oz. pastrami, chopped in ½-inch pieces
¼ cup shredded part-skim mozzarella cheese
4 plum tomatoes, chopped
1 tsp. Italian herb seasoning
3 Tbsp. fat-free Italian salad dressing
¼ cup sliced ripe olives
1 cup seasoned croutons
1. Combine salad mix, pastrami or pepperoni, mozzarella, tomatoes, and seasoning.
2. Drizzle with salad dressing; toss to coat.
3. Before serving, top with olives and croutons. Serve immediately.
Warm Memories:
It’s a great dish on a hot day. People just love this salad when I take it to gatherings.
Good Go-Alongs:
Great with a pizza party
Exchange List Values
• Starch 0.5
• Vegetable 1.0
• Lean Meat 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 125 (Calories from Fat 45)
• Total Fat 5 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 2.2 gm)
• Cholesterol 10 mg
• Sodium 455 mg
• Potassium 530 gm
• Total Carb 14 gm
• Dietary Fiber 4 gm
• Sugars 4 gm
• Protein 7 gm
• Phosphorus 120 gm
Tortellini Caesar Salad
Rebecca Meyerkorth
Wamego, KS
Makes 10 servings, about 3 oz. per serving
Prep. Time: 30–35 minutes
Cooking Time: 15 minutes
9-oz. pkg. frozen cheese tortellini
½ cup low-fat mayonnaise
¼ cup fat-free milk
½ cup freshly shredded Parmesan cheese, divided
2 Tbsp. lemon juice
2 garlic cloves, minced
8 cups torn Romaine lettuce
1 cup seasoned croutons, optional
halved cherry tomatoes, optional
1. Cook tortellini according to package directions. Drain and rinse with cold water.
2. Meanwhile in a small bowl, combine mayonnaise, milk, ⅓ cup Parmesan cheese, lemon juice, and garlic. Mix well.
3. Put cooled tortellini in large bowl.
4. Add Romaine and remaining 2⅔ Tbsp. Parmesan.
5. Just before serving, drizzle with dressing and toss to coat. Top with croutons and tomatoes, if desired.
Tips:
Tomatoes look great for color. Also, I don’t always have seasoned croutons on hand. They are optional.
Warm Memories:
Just plain delicious! This salad is especially good in hot summer weather. Our family loves it.
Exchange List Values
• Starch 0.5
• Carbohydrate 0.5
• Fat 0.5
Basic Nutritional Values
• Calories 95 (Calories from Fat 30)
• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 0.9 gm)
• Cholesterol 10 mg
• Sodium 225 mg
• Potassium 120 gm
• Total Carb 12 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 5 gm
• Phosphorus 85 gm
Two-Cheese Tossed Salad
Elaine Hoover
Leola, PA
Makes 8 servings, about 5 oz. per serving
Prep. Time: 20 minutes
10 cups spinach and Romaine lettuce, chopped
½ lb. mushrooms, sliced
8 oz. fat-free cottage cheese
10 strips bacon, fried and crumbled
Dressing:
¼ cup canola oil
½ cup minced red onion
2 Tbsp. sugar
¼ cup vinegar
1 tsp. poppy seed
½ tsp. prepared mustard
¼ tsp. salt
2 oz. reduced-fat shredded Swiss cheese
1. Layer in a large serving bowl: half of the spinach/lettuce, half mushrooms, half cottage cheese, and half bacon. Repeat layers.
2. Combine dressing ingredients together in a shaker or lidded jar and shake well.
3. Add dressing and Swiss cheese just before serving.
Exchange List Values
• Carbohydrate 0.5
• Lean Meat 1.0
• Fat 1.5
Basic Nutritional Values
• Calories 145 (Calories from Fat 90)
• Total Fat 10 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 5.1 gm)
• Cholesterol 10 mg
• Sodium 235 mg
• Potassium 345 gm
• Total Carb 9 gm
• Dietary Fiber 2 gm
• Sugars 5 gm
• Protein 8 gm
• Phosphorus 155 gm
Lettuce and Egg Salad
Frances Kruba & Cathy Kruba
Dundalk, MD
Makes 6 servings, about 3½ oz. salad plus 2 Tbsp. dressing per serving
Prep. Time: 25 minutes
⅔ cup low-fat mayonnaise
1⅓ Tbsp. vinegar
2 tsp. sugar
1 head lettuce, washed and dried, torn
2 hard-boiled eggs, chopped
1–4 green onions, chopped
1. In a jar, mix mayonnaise, vinegar, and sugar and shake well.
2. Just before serving, mix lettuce, eggs, and onion. Add dressing, a little at a time, to your taste preference.
Exchange List Values
• Carbohydrate 0.5
• Fat 0.5
Basic Nutritional Values
• Calories 70 (Calories from Fat 30)
• Total Fat 4 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 1.0 gm)
• Cholesterol 60 mg
• Sodium 265 mg
• Potassium 165 gm
• Total Carb 8 gm
• Dietary Fiber 1 gm
• Sugars 4 gm
• Protein 3 gm
• Phosphorus 60 gm
Crunchy Romaine Toss
Jolene Schrock
Millersburg, OH
Jamie Mowry
Arlington, TX
Lucille Hollinger
Richland, PA
Makes 8 servings, about 3 oz. per serving
Prep. Time: 20–30 minutes
Cooking Time: 10 minutes
Dressing:
1 Tbsp. sugar
2 Tbsp. canola oil
2 Tbsp. cider vinegar
1 tsp. reduced-sodium soy sauce
salt and pepper to taste
3-oz. pkg. Ramen noodles, broken up, seasoning packets discarded
½ Tbsp. trans-fat-free tub margarine
1½ cups chopped broccoli
1 small head Romaine lettuce, torn up
4 green onions, chopped
½ cup chopped walnuts
1. In the blender, combine sugar, oil, vinegar, soy sauce, salt, and pepper. Blend until sugar is dissolved.
2. In a skillet, sauté Ramen noodles in margarine until golden brown.
3. In a large bowl, combine lettuce, broccoli, onions, and noodles.
4. Just before serving toss with nuts and dressing.
Tip:
Sometimes I like to set the dressing on the side and let everybody put their own dressing on. Plus, if you have any leftover salad it won’t get soggy.
Variations:
1. Use 2 cups sliced fresh strawberries in place of broccoli. Increase walnuts to 1 cup.
Janice Nolt
Ephrata, PA
2. Add 1 small can mandarin oranges, drained.
Janet Derstine
Telford, PA
Exchange List Values
• Starch 0.5
• Vegetable 1.0
• Fat 2.0
Basic Nutritional Values
• Calories 150 (Calories from Fat 100)
• Total Fat 11 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 5.6 gm, Monounsat Fat 3.8 gm)
• Cholesterol 0 mg
• Sodium 75 mg
• Potassium 185 gm
• Total Carb 12 gm
• Dietary Fiber 2 gm
• Sugars 3 gm
• Protein 3 gm
• Phosphorus 60 gm
Make your own salad dressing so you can use healthy oils, such as sunflower, canola, or soybean oil.
Our Favorite Dressing
Carol Eberly
Harrisonburg, VA
Makes 3½ cups, 28 servings, 2 Tbsp. per serving
Prep. Time: 10 minutes
1 cup granular Splenda
1 cup ketchup
1½ tsp. paprika
1½ tsp. salt
1½ tsp. celery seed
1½ tsp. grated onion, optional
1½ cups vegetable oil
½ cup vinegar
1. Shake ingredients together well in a quart jar. Keep in refrigerator.
Warm Memories:
This is our family’s favorite salad dressing. I always have a jar in the refrigerator.
Good Go-Alongs:
This dressing is great on tossed salad or used as a dip for veggies.
Exchange List Values
• Fat 2.5
Basic Nutritional Values
• Calories 115 (Calories from Fat 110)
• Total Fat 12 gm (Saturated Fat 0.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.3 gm, Monounsat Fat 7.4 gm)
• Cholesterol 0 mg
• Sodium 220 mg
• Potassium 40 gm
• Total Carb 3 gm
• Dietary Fiber 0 gm
• Sugars 3 gm
• Protein 0 gm
• Phosphorus 0 gm
Very Good Salad Dressing
Lydia K. Stoltzfus
Gordonville, PA
Makes 2⅔ cups, 24 servings, 2 Tbsp. per serving
Prep. Time: 10 minutes
Cooking/Baking Time:
2 cups mayonnaise
½ cup granular Splenda
1 Tbsp. mustard
1 Tbsp. vinegar
¼ tsp. salt
¼ tsp. celery seed
¼ tsp. dried parsley
dash pepper
¼ cup pickle juice
1. Mix together mayonnaise, Splenda, mustard, vinegar, salt, celery seed, parsley, and pepper to taste.
2. Add pickle juice last to desired consistency.
Tip:
Use on tossed salad or coleslaw.
Exchange List Values
• Fat 0.5
Basic Nutritional Values
• Calories 25 (Calories from Fat 15)
• Total Fat 2 gm (Saturated Fat 0.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 0.3 gm)
• Cholesterol 0 mg
• Sodium 235 mg
• Potassium 10 gm
• Total Carb 3 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 0 gm
• Phosphorus 5 gm
Simple Salad Dressing
Cynthia Morris
Grottoes, VA
Makes 1½ cups, 12 servings, 2 Tbsp. per serving
Prep. Time: 5–10 minutes
¼ cup Splenda Brown Sugar Blend
½ cup oil
⅓ cup vinegar
⅓ cup ketchup
1 Tbsp. Worcestershire sauce
1. In a bottle or jar, combine ingredients. Cover and shake well to mix.
Tip:
I use an empty ketchup bottle to keep the salad dressing in. Shake well before each use.
Exchange List Values
• Carbohydrate 0.5
• Fat 1.5
Basic Nutritional Values
• Calories 105 (Calories from Fat 80)
• Total Fat 9 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.6 gm, Monounsat Fat 5.8 gm)
• Cholesterol 0 mg
• Sodium 90 mg
• Potassium 45 gm
• Total Carb 6 gm
• Dietary Fiber 0 gm
• Sugars 3 gm
• Protein 0 gm
• Phosphorus 0 gm
Russian Dressing
Frances Schrag
Newton, KS
Makes 9 servings, 1 Tbsp. per serving
Prep. Time: 10 minutes
½ cup reduced-fat mayonnaise
1 Tbsp. chili sauce, or ketchup
1 tsp. finely chopped onion
½ tsp. horseradish
¼ tsp. Worcestershire sauce
1 Tbsp. finely chopped parsley
1. Combine all ingredients and mix well.
2. Serve with choice of tossed salad.
Exchange List Values
• Fat 0.5
Basic Nutritional Values
• Calories 35 (Calories from Fat 25)
• Total Fat 3 gm (Saturated Fat 0.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 0.9 gm)
• Cholesterol 5 mg
• Sodium 140 mg
• Potassium 15 gm
• Total Carb 1 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 0 gm
• Phosphorus 5 gm
Greek Pasta Salad
Edie Moran
West Babylon, NY
Judi Manos
West Islip, NY
Makes 8 servings, about 4½ oz. per serving
Prep. Time: 15 minutes
Cooking Time for Pasta: 15 minutes
2 cups cooked pasta, rinsed and cooled (1 cup dry)
4 medium plum tomatoes, chopped
15-oz. can garbanzo beans, rinsed and drained
1 medium onion, chopped
6-oz. can pitted black olives, drained
1 oz. crumbled reduced-fat feta cheese
1 garlic clove, minced
¼ cup olive oil
2 Tbsp. lemon juice
½ tsp. salt
½ tsp. pepper
1. In a large bowl, combine macaroni, tomatoes, garbanzo beans, onion, olives, feta cheese.
2. In a small bowl, whisk together oil, lemon juice, salt and pepper. Pour over salad and toss to coat.
3. Cover and chill in refrigerator. Stir before serving.
Tips:
1. I like to serve it in a clear glass salad bowl.
2. Add some baby spinach leaves. Combine vegetables with hot pasta right after draining it. Kraft Greek Vinaigrette is a good dressing too.
Judi Manos
West Islip, NY
Warm Memories:
When visiting my husband’s family on the Island of Samos, Greece, this was made with all fresh ingredients grown in their garden.
Judi Manos
West Islip, NY
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Fat 2.0
Basic Nutritional Values
• Calories 200 (Calories from Fat 90)
• Total Fat 10 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 6.1 gm)
• Cholesterol 0 mg
• Sodium 340 mg
• Potassium 220 gm
• Total Carb 23 gm
• Dietary Fiber 4 gm
• Sugars 4 gm
• Protein 6 gm
• Phosphorus 100 gm
When I’m pressed for time, I contribute a big dish of fresh celery to our church potluck. I buy it at the local farmers’ market.
Anne Wilson, Strasburg, PA
Macaroni Salad
Frances L. Kruba and Cathy C. Kruba
Dundalk, MD
Marcia S. Myer
Manheim, PA
Makes 12 servings, about 7 oz. per serving
Prep. Time: 30 minutes
Cooking Time for Pasta: 15 minutes
1 lb. macaroni, cooked and cooled
1 cup diced celery
1 cup diced onion
1 cup diced carrots
8 hard-boiled eggs, diced
3 Tbsp. sugar
3 Tbsp. vinegar
½ cup low-fat mayonnaise
1¼ cups egg substitute
1 Tbsp. mustard
1 Tbsp. trans-fat free tub margarine
½ tsp. salt
1. Mix together macaroni, celery, onions, carrots, hard boiled eggs, sugar, and vinegar or lemon juice. Add mayonnaise.
2. In a saucepan, mix egg substitute, mustard, and butter. Cook on medium heat until thickened and steaming, stirring constantly. Do not boil.
3. Remove from heat and cool 5 minutes. Add to macaroni mixture.
Exchange List Values
• Starch 2.0
• Carbohydrate 0.5
• Med-Fat Meat 1.0
Basic Nutritional Values
• Calories 250 (Calories from Fat 45)
• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 1.8 gm)
• Cholesterol 125 mg
• Sodium 315 mg
• Potassium 205 gm
• Total Carb 37 gm
• Dietary Fiber 2 gm
• Sugars 6 gm
• Protein 13 gm
• Phosphorus 140 gm
Chicken Pasta Salad
Esther Gingerich
Kalona, IA
Makes 10 servings, about 7 oz. per serving
Prep. Time: 15 minutes
Cooking Time for Pasta: 15 minutes
2¼ cups diced cooked chicken
2 cups cooked small pasta or macaroni (1 cup dry)
2 cups diced celery
2 cups seedless grape halves
4 hard boiled eggs, diced
15-oz. can pineapple tidbits, drained
Dressing:
¾ cup low-fat mayonnaise
½ cup fat-free sour cream
½ cup fat-free frozen whipped topping, thawed
1 Tbsp. lemon juice
1 Tbsp. sugar
½ tsp. salt
½ cup cashew pieces
1. In a large bowl, combine chicken, macaroni, celery, grapes, eggs, and pineapple.
2. Whisk dressing ingredients until smooth. Pour dressing over salad; toss to coat.
3. Chill at least one hour. Just before serving, fold in cashews.
Tip:
It’s simple to put this together if chicken is cooked and diced, macaroni is cooked and eggs are boiled ahead of time.
Warm Memories:
I often take this to summer potlucks for a “cooler” dish. This could be a one-dish meal.
Exchange List Values
• Starch 0.5
• Fruit 0.5
• Carbohydrate 1.0
• Lean Meat 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 250 (Calories from Fat 80)
• Total Fat 9 gm (Saturated Fat 2.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 3.8 gm)
• Cholesterol 105 mg
• Sodium 360 mg
• Potassium 325 gm
• Total Carb 28 gm
• Dietary Fiber 2 gm
• Sugars 12 gm
• Protein 15 gm
• Phosphorus 185 gm
Creamy Pasta Salad
Irma Wengerd
Dundee, OH
Makes 15 servings, about 7 oz. per serving
Prep. Time: 30 minutes
Cooking Time for Pasta: 15 minutes
1½ lbs. uncooked spiral pasta
½ cup chopped celery
2 tomatoes, chopped
1 small onion, chopped
1 green pepper, chopped
3-oz. can black olives, drained, sliced
10-oz. lower-sodium, lean ham, diced
8 oz. 75%-less fat cheddar cheese, diced
Dressing:
¾ cup reduced-fat Miracle Whip
1 Tbsp. spicy brown mustard
3 Tbsp. canola oil
1 Tbsp. vinegar
5 Tbsp. sugar
¼ tsp. onion salt
½ tsp. celery seed
1. Cook pasta in boiling, unsalted water. Drain and rinse with cold water. Set aside.
2. In large bowl, toss together pasta, celery, tomatoes, onion, green pepper, olives, ham, and cheese.
3. In a separate bowl, blend the dressing ingredients together.
4. Pour dressing over pasta and toss.
Good Go-Alongs:
This salad is delicious with grilled chicken.
Exchange List Values
• Starch 1.0
• Carbohydrate 2.0
• Med-Fat Meat 1.0
Basic Nutritional Values
• Calories 295 (Calories from Fat 70)
• Total Fat 8 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 3.0 gm)
• Cholesterol 20 mg
• Sodium 475 mg
• Potassium 190 gm
• Total Carb 42 gm
• Dietary Fiber 2 gm
• Sugars 8 gm
• Protein 15 gm
• Phosphorus 185 gm
Spaghetti Salad
Lois Stoltzfus
Honey Brook, PA
Makes 8 servings, about 5 oz. per serving
Prep. Time: 15 minutes
Cooking Time: 15 minutes
Cooling Time: 30 minutes
16 oz. angel hair pasta
¼ cup canola oil
¼ cup lemon juice
1 tsp. Accent
1 tsp. seasoned salt
¼ cup low-fat mayonnaise
1 green bell pepper, chopped
1 cup grape tomatoes
1 red onion, chopped
1 cup shredded 75%-less-fat cheddar cheese
½ cup sliced black olives
pepperoni, optional
1. Cook pasta according to directions.
2. Mix oil, lemon juice, Accent, seasoned salt, and mayonnaise together. Add to drained pasta while it is still warm.
3. When pasta mixture has cooled at least 30 minutes, stir in pepper, tomatoes, onion, cheese, olives, and optional pepperoni. Chill.
Exchange List Values
• Starch 3.0
• Lean Meat 1.0
• Fat 1.5
Basic Nutritional Values
• Calories 335 (Calories from Fat 100)
• Total Fat 11 gm (Saturated Fat 1.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.7 gm, Monounsat Fat 5.6 gm)
• Cholesterol 5 mg
• Sodium 420 mg
• Potassium 225 gm
• Total Carb 48 gm
• Dietary Fiber 3 gm
• Sugars 4 gm
• Protein 12 gm
• Phosphorus 170 gm
Almond-Apricot Chicken Salad
Tracey Hanson Schramel
Windom, MN
Makes 8 servings, about 9 oz. per serving
Prep. Time: 15 minutes
Cooking Time for Pasta: 15 minutes
Salad:
½ lb. bowtie pasta, cooked, rinsed, and drained
3 cups chopped broccoli
2½ cups chopped cooked chicken
1 cup chopped celery
1 cup dried apricots, cut into ¼-inch strips
¾ cup toasted whole almonds
½ cup finely chopped green onions
Dressing:
¾ cup low-fat mayonnaise
¾ cup fat-free sour cream
2 tsp. grated lemon peel
1 Tbsp. lemon juice
1 Tbsp. Dijon-style mustard
¾ tsp. salt
¼ tsp. pepper
1. In a large bowl, combine salad ingredients.
2. In another bowl, combine dressing ingredients.
3. Pour dressing over pasta mixture and toss.
Tips:
1. You can save the almonds out and sprinkle them on top if you like that look better.
2. Pass the dressing in a small pitcher so each person can put on the amount they like. The leftovers don’t get soggy then either!
Exchange List Values
• Starch 1.5
• Fruit 1.0
• Carbohydrate 0.5
• Lean Meat 2.0
• Fat 1.5
Basic Nutritional Values
• Calories 370 (Calories from Fat 110)
• Total Fat 12 gm (Saturated Fat 1.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.6 gm, Monounsat Fat 5.8 gm)
• Cholesterol 40 mg
• Sodium 545 mg
• Potassium 635 gm
• Total Carb 46 gm
• Dietary Fiber 5 gm
• Sugars 15 gm
• Protein 22 gm
• Phosphorus 260 gm
Apple Chicken Salad
Marlene Fonken
Upland, CA
Makes 6 servings, about 6 oz. per serving
Prep. Time: 30–40 minutes
Chilling Time: 2–12 hours
Dressing:
½ cup light mayonnaise
2 Tbsp. cider vinegar
2 Tbsp. lemon juice
2–3 Tbsp. Dijon mustard
2 cups chopped, cooked chicken breast
2 ribs celery, chopped
¼ cup diced onion
1 green apple, chopped
1 red apple, chopped
⅓ cup dried cranberries
salt and pepper to taste
1. Whisk together mayonnaise, vinegar, lemon juice, and mustard. Set aside.
2. Mix together chicken, celery, onion, apples, cranberries, salt, and pepper.
3. Pour on dressing and toss to mix. Refrigerate until serving. Flavor develops with longer chilling.
Tips:
1. Break up and soften a handful of rice sticks; drain and add to the finished salad. This salad is gluten-free!
2. If you’re starting with raw chicken, chop it into bite-sized pieces. In a saucepan, cover the chicken pieces with water or chicken broth. Cover and cook on medium heat until the chicken pieces are white through, 10–20 minutes. Drain. This can be done ahead of time.
3. You can substitute 12.5-oz. can chicken, drained and broken up, for this salad.
Warm Memories:
At a church dinner, a man found out who had made my dish, found me, and asked for the recipe.
Exchange List Values
• Fruit 1.0
• Lean Meat 2.0
• Fat 1.0
Basic Nutritional Values
• Calories 190 (Calories from Fat 65)
• Total Fat 7 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.2 gm, Monounsat Fat 2.0 gm)
• Cholesterol 45 mg
• Sodium 340 mg
• Potassium 270 gm
• Total Carb 17 gm
• Dietary Fiber 2 gm
• Sugars 13 gm
• Protein 15 gm
• Phosphorus 130 gm
You can reduce the amount of salt—or even eliminate it—in many recipes without changing the dish’s taste.
Tomato Basil Couscous
Amber Martin
Mount Joy, PA
Makes 6 servings, 3½ oz. per serving
Prep. Time: 25 minutes
Cooking Time for Couscous: 10 minutes
Chilling Time: 2 hours or more
2 cups cooked couscous, cooled
1 cup chopped tomato
2 Tbsp. chopped basil
1 oz. reduced-fat feta cheese, crumbled fine
3 Tbsp. olive oil
2 Tbsp. lemon juice
1 tsp. Dijon mustard
1 clove garlic, crushed
fresh black pepper to taste
1. Mix together couscous, tomato, basil, and feta cheese.
2. In separate bowl, mix together olive oil, lemon juice, mustard, garlic, and black pepper. Pour over couscous mixture and toss.
3. Chill at least 2 hours before serving.
Tip:
To cook couscous, boil 1½ cups water and ½ tsp. salt. Remove from heat. Add 1 cup couscous, stir, and cover. Let stand 5 minutes. Fluff couscous lightly with fork. Cool before using in salad.
Exchange List Values
• Starch 1.0
• Fat 1.5
Basic Nutritional Values
• Calories 135 (Calories from Fat 70)
• Total Fat 8 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 5.1 gm)
• Cholesterol 0 mg
• Sodium 90 mg
• Potassium 120 gm
• Total Carb 14 gm
• Dietary Fiber 1 gm
• Sugars 1 gm
• Protein 3 gm
• Phosphorus 35 gm
Chicken Salad with Blue Cheese
Susan Smith
Monument, CO
Makes 6 servings, about 5 oz. per serving
Prep. Time: 15 minutes
2½ cups cooked chicken breast, diced or julienned
6 cups shredded lettuce
¾ cup low-fat mayonnaise
2 Tbsp. tarragon vinegar
2½ Tbsp. chili sauce
2 Tbsp. chopped green pepper
1 oz. reduced-fat blue cheese, crumbled
whole lettuce leaves
1. Mix chicken with lettuce.
2. Mix mayonnaise, vinegar, chili sauce, and green pepper. Add crumbled cheese.
3. Gently combine chicken and mayonnaise mixtures.
4. Place salad in a bowl lined with lettuce or in individual lettuce cups.
Tip:
It is best made and eaten on the same day.
Exchange List Values
• Carbohydrate 0.5
• Lean Meat 3.0
Basic Nutritional Values
• Calories 155 (Calories from Fat 45)
• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 1.4 gm)
• Cholesterol 50 mg
• Sodium 470 mg
• Potassium 275 gm
• Total Carb 7 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 20 gm
• Phosphorus 175 gm
If I don’t have time to cook for a potluck, I take a tray with my home-canned pickled beets and dill pickles. To the tray I add a variety of fresh vegetables, whatever I have on hand.
Helen R. Goering, Moundridge, KS
Tortellini & Kidney Bean Salad
Mary C. Wirth
Lancaster, PA
Makes 6 servings, about 3 oz. per serving
Prep. Time: 10–15 minutes
Cooking Time for Pasta: 9 minutes
Chilling Time: 2 hours or more
9 oz. frozen cheese tortellini
15½-oz. can kidney beans, rinsed and drained
1 cup sliced cucumber
¼ cup chopped red onion
Dressing:
2 Tbsp. balsamic vinegar
1 Tbsp. olive oil
½ tsp. sugar
½ tsp. Italian seasoning
2 Tbsp. chopped fresh parsley
1. Cook tortellini according to package directions. Do not overcook. Rinse with cold water; drain.
2. Mix dressing ingredients in a small jar or bottle. Shake well.
3. In a large bowl, stir together tortellini, kidney beans, cucumber, and onion.
4. Add dressing and stir to coat.
5. Cover and refrigerate at least 2 hours.
Good Go-Alongs:
This makes a good side dish at cook-outs, especially with grilled chicken.
Exchange List Values
• Starch 2.0
• Lean Meat 1.0
Basic Nutritional Values
• Calories 190 (Calories from Fat 45)
• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.3 gm)
• Cholesterol 10 mg
• Sodium 180 mg
• Potassium 260 gm
• Total Carb 28 gm
• Dietary Fiber 4 gm
• Sugars 3 gm
• Protein 9 gm
• Phosphorus 135 gm
Broccoli, Cauliflower and Carrot Salad
Clara L. Yoder
Wadsworth, OH
Makes 8 servings, about 6 oz. per serving
Prep. Time: 20 minutes
Cooking Time: 25 minutes
Chilling Time: 12 hours or overnight
2 10-oz. pkgs. broccoli florets
10-oz. pkg. cauliflower florets
3 large carrots, chopped
1 cup diced celery
1 cup diced onion
1 green bell pepper, sliced
½ tsp. dry mustard
2 Tbsp. sugar
¼ cup granular Splenda
¾ Tbsp. cornstarch
½ cup vinegar
½ tsp. salt
1. Cook first three vegetables separately to a crisp stage. Drain each one and cool.
2. Combine all vegetables in large serving bowl.
3. In a saucepan combine mustard, sugar, cornstarch, vinegar and salt. Cook until clear. Pour over vegetables.
4. Cover and chill overnight or at least 12 hours before serving.
Exchange List Values
• Vegetable 3.0
Basic Nutritional Values
• Calories 75 (Calories from Fat 5)
• Total Fat 0.5 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 210 mg
• Potassium 535 gm
• Total Carb 16 gm
• Dietary Fiber 4 gm
• Sugars 9 gm
• Protein 4 gm
• Phosphorus 85 gm
Broccoli, Cauliflower and Pea Salad
Virginia Graber
Freeman, SD
Makes 12 servings, about ¾ cup per serving
Prep. Time: 25 minutes
Chilling Time: 8–12 hours or overnight
2 cups chopped broccoli
2 cups chopped cauliflower
2 cups frozen peas, thawed
1 large onion, chopped
2 cups chopped celery
½ cup sour cream
½ cup low-fat mayonnaise
1½ Tbsp. sugar
2 Tbsp. vinegar
¼ tsp. salt
1. Combine all ingredients.
2. Refrigerate overnight and serve.
Variation:
Add 1 can sliced water chestnuts to ingredients.
Jeanne Heyerly
Reedley, CA
Exchange List Values
• Carbohydrate 0.5
• Vegetable 1.0
Basic Nutritional Values
• Calories 60 (Calories from Fat 10)
• Total Fat 1 gm (Saturated Fat 0.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0.2 gm)
• Cholesterol 0 mg
• Sodium 195 mg
• Potassium 220 gm
• Total Carb 12 gm
• Dietary Fiber 2 gm
• Sugars 5 gm
• Protein 3 gm
• Phosphorus 60 gm
Cauliflower Salad
Janice Deel
Paducah, KY
Makes 6 servings, about 6 oz. per serving
Prep. Time: 20 minutes
Chilling Time: 1–2 hours
1 medium cauliflower, cut into florets
2 cups frozen peas, thawed and drained
3 ribs celery, chopped
3 eggs, hard-boiled and chopped
¾ cup low-fat mayonnaise
3 Tbsp. onion, chopped
¼ tsp. seasoned salt
½ tsp. ground pepper
3 Tbsp. fat-free milk
1. In a large bowl, combine cauliflower, peas, celery and eggs.
2. Blend together mayonnaise, onion, seasoned salt, pepper and milk.
3. Pour over cauliflower mixture and mix well. Chill 1–2 hours before serving.
Exchange List Values
• Starch 0.5
• Vegetable 1.0
• Med-Fat Meat 1.0
Basic Nutritional Values
• Calories 120 (Calories from Fat 40)
• Total Fat 4.5 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 1.4 gm)
• Cholesterol 95 mg
• Sodium 445 mg
• Potassium 330 gm
• Total Carb 14 gm
• Dietary Fiber 3 gm
• Sugars 6 gm
• Protein 7 gm
• Phosphorus 130 gm
Grape Broccoli Salad
Arianne Hochstetler
Goshen, IN
Makes 8 servings, about 7 oz. per serving
Prep. Time: 15–20 minutes
Chilling Time: 1 hour
4 cups broccoli florets
3 cups halved seedless red grapes
1⅓ cups celery, chopped
1 cup green onions, chopped
1 cup raisins
4 tsp. honey
½ cup reduced-fat mayonnaise
2 cups fat-free or light plain yogurt
1 cup sliced water chestnuts, optional
1. In a large bowl, combine broccoli, grapes, celery, onions, water chestnuts, and raisins.
2. In a small bowl, combine yogurt, mayonnaise, and honey.
3. Pour over broccoli mixture and toss to coat.
4. Cover and refrigerate for at least 1 hour or until chilled.
Tip:
The broccoli, celery, and green onions can be prepared the night before. Putting the salad together then is quick.
Exchange List Values
• Fruit 1.5
• Carbohydrate 1.0
• Fat 0.5
• Calories 185 (Calories from Fat 35)
• Total Fat 4 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 1.1 gm)
• Cholesterol 5 mg
• Sodium 195 mg
• Potassium 580 gm
• Total Carb 36 gm
• Dietary Fiber 3 gm
• Sugars 28 gm
• Protein 5 gm
• Phosphorus 165 gm
Grandpa Steve’s Potato Salad
Nanci Keatley
Salem, OR
Makes 8 servings, about 7 oz. per serving
Prep. Time: 20 minutes
Cooking Time for Potatoes: 20 minutes
6 russet potatoes, peeled, cooked, and cubed
1 cup finely chopped onion
1 cup thinly sliced celery
1 cup sliced black olives (reserve 1 Tbsp. for top of salad)
1 large carrot, grated
6 hard boiled eggs (4 chopped, 2 sliced for top of salad)
1 cup low-fat mayonnaise
salt and pepper to taste
Tabasco, optional
1. Gently mix potatoes, onion, celery, olives, carrots, and chopped eggs together.
2. Add the mayonnaise and blend.
3. Season with salt and pepper to taste. Add Tabasco sauce to taste. Garnish with egg slices and reserved olives.
Good Go-Alongs:
I helped Grandpa cater a few weddings with this recipe along with ham, beans, rolls, and green salad.
Exchange List Values
• Starch 1.0
• Carbohydrate 0.5
• Vegetable 1.0
• Fat 1.5
Basic Nutritional Values
• Calories 205 (Calories from Fat 70)
• Total Fat 8 gm (Saturated Fat 1.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 3.4 gm)
• Cholesterol 140 mg
• Sodium 455 mg
• Potassium 460 gm
• Total Carb 27 gm
• Dietary Fiber 3 gm
• Sugars 4 gm
• Protein 7 gm
• Phosphorus 135 gm
The Best Broccoli Salad
Sandra Haverstraw
Hummelstown, PA
Makes 12 servings, about 4 oz. per serving
Prep. Time: 20–25 minutes
Cooking/Baking Time: 8–12 hours
Chilling Time: 8-12 hours
12 cups fresh broccoli florets, about 2 bunches broccoli, large stems discarded
1 cup golden raisins
1 small onion, chopped
6 slices bacon, fried and chopped
½ cup chopped cashews
Dressing:
¼ cup sugar
4 Tbsp. Splenda
2 Tbsp. vinegar
1 cup reduced-fat Miracle Whip dressing
2 Tbsp. horseradish
¼ tsp. salt
½ tsp. prepared mustard
1. Mix broccoli florets, raisins, chopped onion, and bacon.
2. Prepare dressing by blending sugar, Splenda, vinegar, Miracle Whip, horseradish, salt, and mustard until smooth.
3. Pour dressing over broccoli mix and toss gently until evenly coated.
4. Cover and refrigerate 8–12 hours. Add cashews just before serving.
Tip:
Precooked bacon works well.
Exchange List Values
• Fruit 0.5
• Carbohydrate 1.0
• Vegetable 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 165 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 2.4 gm)
• Cholesterol 10 mg
• Sodium 375 mg
• Potassium 395 gm
• Total Carb 25 gm
• Dietary Fiber 3 gm
• Sugars 17 gm
• Protein 5 gm
• Phosphorus 110 gm
Unique Tuna Salad
Brenda J. Hochstedler
East Earl, PA
Makes 8 servings, about 9 oz. per serving
Prep. Time: 10 minutes
Cooking Time (for potatoes and eggs): 20–30 minutes
Cooling Time: 30 minutes
10 medium potatoes
Dressing:
¼ cup reduced-fat, light mayonnaise
1¼ tsp. salt
¼ tsp. pepper
¼ tsp. paprika
2 Tbs. sweet pickle relish
4 eggs, hard boiled, chopped
6-oz. pouch water-packed tuna, drained and flaked
½ cup chopped celery
½ head lettuce, torn
2 tomatoes, cut into wedges
Parmesan cheese, grated
1. Chop potatoes (peeled if you wish). Boil over medium heat until fork-tender but not mushy. Drain and cool.
2. Mix dressing ingredients. Stir gently into potatoes.
3. Add eggs, tuna, celery, and lettuce. Toss lightly.
4. Garnish with tomato wedges and Parmesan cheese.
Tips:
1. This is like a potato salad loaded, or a simplified salade necois.
2. If you already have potato salad in the refrigerator, use it instead of the potatoes and dressing. This transforms a leftover completely!
Exchange List Values
• Starch 2.0
• Lean Meat 1.0
Basic Nutritional Values
• Calories 210 (Calories from Fat 40)
• Total Fat 4.5 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 1.5 gm)
• Cholesterol 105 mg
• Sodium 585 mg
• Potassium 695 gm
• Total Carb 31 gm
• Dietary Fiber 4 gm
• Sugars 4 gm
• Protein 11 gm
• Phosphorus 160 gm
Pink Potato Salad
Dawn Landowski
Eau Claire, WI
Makes 10 servings, about 8 oz. per serving
Prep. Time: 30 minutes
Cooking Time: 20 minutes
Cooling Time: 1 hour
3 lbs. baby red potatoes
1 medium onion, diced
6 hard-boiled eggs, sliced, divided
½ green pepper, diced
6 sliced radishes
1 cucumber, peeled and diced
½ cup frozen peas, thawed
3 Tbsp. parsley
Dressing:
¼ cup chili sauce
1 cup light, reduced-fat mayonnaise
½ cup light, reduced-fat French dressing
3 tsp. onion powder
½ tsp. pepper
¼ tsp. garlic powder
paprika for garnish
1. Boil potatoes until tender but firm. Allow to cool. Peel and dice potatoes.
2. Mix dressing ingredients together and add to potatoes.
3. Fold in 5 sliced eggs, green pepper, radishes, cucumber, peas, and parsley.
4. Refrigerate. Garnish with reserved sliced egg and paprika.
Warm Memories:
My granny always made this for me.
Exchange List Values
• Starch 1.5
• Carbohydrate 0.5
• Fat 2.0
Basic Nutritional Values
• Calories 240 (Calories from Fat 90)
• Total Fat 10 gm (Saturated Fat 1.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 4.4 gm, Monounsat Fat 3.3 gm)
• Cholesterol 120 mg
• Sodium 470 mg
• Potassium 730 gm
• Total Carb 30 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 7 gm
• Phosphorus 165 gm
To peel cooked potatoes, use a butter knife and gently scrape across the surface.
Dawn Landowski, Eau Claire, WI
German Potato Salad
Rhonda Burgoon
Collingswood, NJ
Makes 4 servings, about 6 oz. per serving
Prep. Time: 15 minutes
Cooking Time: 20 minutes
3 cups diced peeled potatoes
4 slices bacon
1 small onion, diced
¼ cup white vinegar
2 Tbsp. water
2 Tbsp. sugar
½ tsp. salt
⅛ tsp. ground black pepper
1 rib celery, chopped
1. Place potatoes in pot and just cover with water. Bring to boil and cook about 11 minutes or until tender. Drain and set aside to cool.
2. Fry bacon in a large skillet until browned and crisp. Remove from pan and set aside. Save 1 tsp. of bacon grease and discard the rest.
3. Add onion and celery to bacon grease and sauté for 5 minutes.
4. Mix together vinegar, water, sugar, salt, and pepper.
5. Over low heat, add vinegar mixture to the onion and celery in the skillet. Bring to a boil; pour over potatoes and stir gently to combine.
Tip:
My family prefers this cold, however you can serve right away warm.
Warm Memories:
This has been a family Easter tradition for over 50 years. My grandmother taught me how to make this when I was a teen.
Exchange List Values
• Carbohydrate 0.5
• Vegetable 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 185 (Calories from Fat 35)
• Total Fat 4 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.7 gm)
• Cholesterol 10 mg
• Sodium 455 mg
• Potassium 490 gm
• Total Carb 32 gm
• Dietary Fiber 3 gm
• Sugars 9 gm
• Protein 5 gm
• Phosphorus 90 gm
Red Bliss Potato Salad
Tim Smith
Wynnewood, PA
Makes 12 servings, about 5½ oz. per serving
Prep. Time: 15 minutes
Cooking Time: 20–25 minutes
Chilling Time: 2½ hours
12 medium Red Bliss potatoes, about 5 oz. each
3 ribs celery, diced
2 hard boiled eggs, diced
¼ cup light, reduced-fat mayonnaise
2 Tbsp. white vinegar
1 Tbsp. Old English dry mustard
1 tsp. celery seed
1 tsp. white pepper
1 tsp. black pepper
salt to taste
1. Cook whole potatoes until medium soft, but still firm. Drain. Allow to cool, then dice.
2. Put diced potatoes in large bowl. Add rest of ingredients and stir gently.
3. Chill in refrigerator for 2 hours before serving.
Tip:
Do not overcook the potatoes! You want them soft but not soft like you’re making mashed potatoes!
Warm Memories:
Everybody in my family loves this potato salad. My nieces and nephews always ask if I’m bringing it.
Exchange List Values
• Starch 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 170 (Calories from Fat 20)
• Total Fat 2 gm (Saturated Fat 0.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 0.6 gm)
• Cholesterol 30 mg
• Sodium 75 mg
• Potassium 650 gm
• Total Carb 33 gm
• Dietary Fiber 3 gm
• Sugars 2 gm
• Protein 4 gm
• Phosphorus 165 gm
Summer Salad
June S. Groff
Denver, PA
Makes 8 servings, about 6 oz. per serving
Prep. Time: 20 minutes
Cooking Time for Couscous: 10 minutes
Salad:
1½ cups cooked garbanzo beans
½ cup chopped onion
½ cup chopped celery
½ cup chopped cucumber
½ cup chopped red grapes
2 medium tomatoes, chopped
2.2-oz. can sliced black olives, drained
¾ cup couscous, cooked and cooled
Dressing:
½ cup olive oil
½ cup lemon juice or vinegar
⅛ tsp. minced garlic
1 Tbsp. Dijon mustard
¼ tsp. dried oregano
¼ tsp. dried basil
1 Tbsp. sugar
⅛ tsp. coriander
⅛ tsp. onion powder
1 tsp. dried parsley
2 Tbsp. freshly grated Parmesan cheese
1. Toss salad ingredients together.
2. Mix the dressing ingredients together. Pour dressing over salad mixture and toss.
3. Top with parmesan cheese.
Exchange List Values
• Starch 1.5
• Carbohydrate 0.5
• Fat 3.0
Basic Nutritional Values
• Calories 270 (Calories from Fat 145)
• Total Fat 16 gm (Saturated Fat 2.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 10.9 gm)
• Cholesterol 0 mg
• Sodium 130 mg
• Potassium 285 gm
• Total Carb 28 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 6 gm
• Phosphorus 85 gm
Marinated Italian Salad
Tammy Smith
Dorchester, WI
Makes 8 servings, about 6 oz. per serving
Prep. Time: 30 minutes
Chilling Time: 1 hour
Salad:
1 cup baby carrots, sliced lengthwise
1 cup chopped sweet red pepper
1 cup chopped celery
1 cup diced, peeled jicama
1 cup diced zucchini
1 cup small cauliflower florets
½ cup chopped red onion
½ cup sliced green onion tops
15-oz. can black beans, rinsed and drained
3 oz. turkey pepperoni slices, cut in half
3 oz. 75%-reduced-fat sharp cheddar cheese, diced or cubed
Dressing:
0.7-oz. packet Italian salad dressing mix, dry
¼ cup apple cider vinegar
3 Tbsp. water
⅓ cup olive oil
1. Place salad ingredients in large bowl.
2. Whisk together dressing mix, vinegar, water, and oil. Drizzle over salad. Toss to coat.
3. Chill at least 1 hour. Add cheese just before serving.
Tips:
1. You may use any vegetables you wish. Try to use 7–8 cups of vegetables for 1 recipe of dressing. Bacon bits, nuts and seeds also work well if added just before serving. Cubed pepperoni sticks or turkey ham can replace pepperoni slices.
2. For a change, serve this salad as a sauce over pasta.
3. Jicama is a Mexican vegetable with a mild sweet taste and a nice crunch. Look for it in the produce section of a big grocery store.
Exchange List Values
• Starch 0.5
• Vegetable 1.0
• Lean Meat 1.0
• Fat 2.0
Basic Nutritional Values
• Calories 205 (Calories from Fat 110)
• Total Fat 12 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 7.2 gm)
• Cholesterol 20 mg
• Sodium 600 mg
• Potassium 420 gm
• Total Carb 16 gm
• Dietary Fiber 5 gm
• Sugars 5 gm
• Protein 10 gm
• Phosphorus 190 gm
Mexican Salad
Jan Pembleton
Arlington, TX
Makes 10 servings, about 6 oz. per serving
Prep. Time: 20 minutes
Cooking Time: 15 minutes
Cooling Time: 30 minutes
1 head lettuce
¾ lb. 93%-lean ground beef
2 tomatoes, chopped
16-oz. can kidney beans, drained
¾ cup freshly grated cheddar cheese
¼ cup diced onion
¼ cup sliced black olives, sliced
1 avocado, diced
2 oz. taco chips, crushed
Sauce:
8 oz. fat-free Thousand Island dressing
1 Tbsp. dry low-sodium taco seasoning (see page 271)
1 Tbsp. hot sauce
1 Tbsp. sugar
1. Wash lettuce and tear into bite-size pieces.
2. Brown, drain and cool ground meat.
3. Combine all salad ingredients except taco chips. Set aside.
4. Combine all sauce ingredients. Pour sauce over salad and toss thoroughly.
5. Immediately before serving, add taco chips.
Exchange List Values
• Starch 0.5
• Carbohydrate 0.5
• Vegetable 1.0
• Med-Fat Meat 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 215 (Calories from Fat 70)
• Total Fat 8 gm (Saturated Fat 2.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 4.0 gm)
• Cholesterol 25 mg
• Sodium 380 mg
• Potassium 495 gm
• Total Carb 23 gm
• Dietary Fiber 5 gm
• Sugars 7 gm
• Protein 13 gm
• Phosphorus 180 gm
Southwestern Bean Salad
Ellie Oberholtzer
Ronks, PA
Makes 7 cups, 1 cup per serving
Prep. Time: 20 minutes
Chilling Time: 2 hours
15-oz. can kidney beans, rinsed and drained
15-oz. can black beans, rinsed and drained
15-oz. can garbanzo beans, rinsed and drained
2 celery ribs, sliced
1 medium red onion, diced
1 medium tomato, diced
1 cup frozen corn, thawed
Dressing:
¾ cup thick and chunky salsa
¼ cup vegetable oil or olive oil
¼ cup lime juice
1–2 tsp. chili powder
½ tsp. ground cumin
1. In a bowl, combine beans, celery, onion, tomato, and corn.
2. Mix together salsa, oil, lime juice, chili powder, and cumin.
3. Pour over bean mixture and toss. Cover and chill 2 hours.
Tips:
I like to serve this salad with kale leaves lining the bowl. It’s also good with a dollop of sour cream on individual servings.
Exchange List Values
• Starch 2.0
• Lean Meat 1.0
• Fat 1.5
Basic Nutritional Values
• Calories 265 (Calories from Fat 80)
• Total Fat 9 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.0 gm, Monounsat Fat 5.3 gm)
• Cholesterol 0 mg
• Sodium 350 mg
• Potassium 645 gm
• Total Carb 37 gm
• Dietary Fiber 10 gm
• Sugars 6 gm
• Protein 11 gm
• Phosphorus 205 gm
Corn & Black Bean Salad
Jamie Mowry
Arlington, TX
Makes 5 cups, 5 servings, 1 cup per serving
Prep. Time: 15 minutes
Chilling Time: 30 minutes
4 medium ears sweet corn, kernels cut off (2 cups)
1 large red bell pepper, diced
½ cup thinly sliced green onions
½ cup chopped fresh cilantro
15½-oz. can black beans, rinsed and drained
¼ cup red wine vinegar
2 tsp. canola oil
1 tsp. sugar
½ tsp. garlic powder
½ tsp. ground cumin
½ tsp. freshly ground black pepper
salt to taste
1. Combine corn, bell pepper, onions, cilantro, and beans in a medium bowl.
2. Whisk together vinegar, oil, sugar, garlic powder, cumin, black pepper, and salt.
3. Stir dressing gently into corn mixture.
4. Cover and chill for 30 minutes.
Good Go-Alongs:
This is wonderful alone or especially good served with fish. We enjoyed it with chips sitting outside at the lake on one Memorial Day in Texas.
Exchange List Values
• Starch 1.5
• Lean Meat 1.0
Basic Nutritional Values
• Calories 160 (Calories from Fat 25)
• Total Fat 3 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 1.4 gm)
• Cholesterol 0 mg
• Sodium 70 mg
• Potassium 435 gm
• Total Carb 29 gm
• Dietary Fiber 7 gm
• Sugars 6 gm
• Protein 7 gm
• Phosphorus 135 gm
Chili Cornbread Salad
Marie Davis
Mineral Ridge, OH
Makes 12 servings, about 7 oz. per serving
Prep. Time: 30 minutes
Cooking/Baking Time: 20–25 minutes
Chilling Time: 2 hours
Cornbread:
8½-oz. pkg. corn bread mix
4-oz. can chopped green chilies, undrained
⅛ tsp. ground cumin
⅛ tsp. dried oregano
pinch of sage
Dressing:
½ cup low-fat mayonnaise
1 cup fat-free sour cream
1½ tsp. dried parsley
½ tsp. dried dill weed
½ tsp. onion powder
¼ tsp. garlic powder
½ tsp. dried minced garlic
⅛ tsp. black pepper
2 15-oz. cans pinto or black beans, drained
2 15¼-oz. cans whole kernel corn, drained
3 medium tomatoes, chopped
1 cup chopped green pepper
1 cup chopped green onions or red onion
1 cup 75%-reduced fat shredded cheddar cheese
1. Prepare corn bread batter according to package directions. Stir in chilies, cumin, oregano, and sage. Spread into greased 8" square baking dish.
2. Bake at 400° for 20–25 minutes or until knife comes out clean in center. Cool.
3. In a small bowl, combine mayonnaise, sour cream, and dressing mix; set aside.
4. Crumble half of cornbread into 9 × 13 baking dish.
5. Layer with half of the beans, mayonnaise mixture, corn, tomatoes, green pepper, onions, and cheese.
6. Repeat layers (dish will be very full).
7. Cover and refrigerate for 2 hours.
Tips:
1. If you want a less-full serving dish, make it in a 9 × 13 plus an 8 × 8 pan.
2. The cornbread seasonings are optional. Just use regular cornbread if you wish. The cheese is optional as well. This really is almost a meal in itself!
Karen Waggoner
Joplin, MO
• Starch 2.0
• Carbohydrate 0.5
• Lean Meat 1.0
Basic Nutritional Values
• Calories 225 (Calories from Fat 35)
• Total Fat 4 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.0 gm)
• Cholesterol 20 mg
• Sodium 590 mg
• Potassium 470 gm
• Total Carb 43 gm
• Dietary Fiber 6 gm
• Sugars 9 gm
• Protein 11 gm
• Phosphorus 285 gm
Swedish Salad
Anne Townsend
Albuquerque, NM
Makes 6 cups, 1 cup per serving
Prep. Time: 20 minutes
14½-oz. can French style green beans, rinsed and drained
11-oz. can white shoepeg corn, rinsed and drained
1 cup frozen peas, thawed
2-oz. jar chopped pimento or half red bell pepper, chopped
1 cup chopped celery
1 cup chopped onion
⅛ tsp. salt
⅛ tsp. pepper
Dressing:
¼ cup sugar
¼ cup canola oil
¼ cup cider vinegar
1. In medium size bowl, combine green beans, corn, peas, pimento, celery, onion, salt, and pepper.
2. Combine dressing ingredients and mix well. Pour on top of salad and stir.
Tip:
It is best to use a slotted spoon for serving.
Good Go-Alongs:
Hamburgers and potato salad go well with this favorite salad.
Exchange List Values
• Starch 0.5
• Carbohydrate 0.5
• Vegetable 1.0
• Fat 2.0
Basic Nutritional Values
• Calories 185 (Calories from Fat 90)
• Total Fat 10 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.8 gm, Monounsat Fat 5.8 gm)
• Cholesterol 0 mg
• Sodium 155 mg
• Potassium 220 gm
• Total Carb 23 gm
• Dietary Fiber 4 gm
• Sugars 13 gm
• Protein 3 gm
• Phosphorus 55 gm
Fresh Corn and Tomato Salad
Dawn Landowski
Eau Claire, WI
Makes 12 servings, about ⅔ cup per serving
Prep. Time: 20 minutes
Standing Time: 15 minutes-2 hours
4¼ cups fresh, raw corn cut off the cob (about 6 medium ears corn, husked)
2 cups halved grape tomatoes
3 oz. fresh mozzarella, cut into small cubes
4–6 scallions, thinly sliced
3 Tbsp. white vinegar
2 tsp. salt
fresh ground pepper
¼ cup extra virgin olive oil
1½ cups fresh basil leaves, torn
1. Stir together corn, tomatoes, mozzarella, and scallions in a large bowl.
2. Whisk vinegar, salt, and pepper together in a small bowl. Gradually whisk in oil to make a smooth dressing.
3. Pour vinaigrette over salad and toss to coat.
4. Cover and let set for 15 minutes to 2 hours. Right before serving, tear the basil over the salad and stir.
Tip:
For cutting corn off the cob, I put the end of the cob in a Bundt pan and cut down. Kernels fall into pan.
Warm Memories:
People can’t believe the corn is raw—there are always discussions!
Exchange List Values
• Starch 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 110 (Calories from Fat 65)
• Total Fat 7 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 3.9 gm)
• Cholesterol 0 mg
• Sodium 435 mg
• Potassium 255 gm
• Total Carb 11 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 4 gm
• Phosphorus 85 gm
Asian Rice Salad
Lois Mae E. Kuh
Penfield, NY
Makes 8 servings, about 5½ oz. per serving
Prep. Time: 15 minutes
Chilling Time: 12 hours
Salad:
3 cups cooked rice at room temperature
1 cup canned bean sprouts, drained
8-oz. fresh spinach, chopped
1 red pepper, sliced thin
1 cup thinly sliced mushrooms
½ cup diced shallots
½ cup cashews
Dressing:
¼ cup light soy sauce
⅓ cup canola oil
1 clove garlic, minced
1. Toss together rice, sprouts, spinach, pepper, mushrooms, and shallots.
2. Mix soy sauce, oil, and garlic. Pour over salad ingredients and mix.
3. Refrigerate for at least 12 hours. Add cashews just before serving.
Exchange List Values
• Starch 1.5
• Vegetable 1.0
• Fat 2.0
Basic Nutritional Values
• Calories 235 (Calories from Fat 115)
• Total Fat 13 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.3 gm, Monounsat Fat 8.1 gm)
• Cholesterol 0 mg
• Sodium 360 mg
• Potassium 350 gm
• Total Carb 25 gm
• Dietary Fiber 2 gm
• Sugars 2 gm
• Protein 5 gm
• Phosphorus 115 gm
Picnic Pea Salad
Mary Kathryn Yoder
Harrisonville, MO
Makes 6 servings, about 3½ oz. per serving
Prep. Time: 30 minutes
Chilling Time: 1 hour
10-oz. pkg. frozen peas, thawed
¼ cup chopped onion or green onions
½ cup chopped celery
½ cup fat-free sour cream
2 Tbsp. low-fat mayonnaise
¼ tsp. salt
1 tsp. dried dill weed
¼ tsp. pepper
⅓ cup Spanish peanuts
¼ cup fried and crumbled bacon
1 cup cherry tomatoes for garnish, optional
1. Mix peas, onion, celery, sour cream, mayonnaise, salt, dill weed, and pepper. Chill.
2. Just before serving, stir in peanuts. Garnish with bacon and tomatoes.
Tip:
Fry out bacon ahead of time and let cool.
Variation:
Omit celery, peanuts, and dill weed. Add a chopped hardboiled egg and a dash of garlic powder.
Dorothy VanDeest
Memphis, TN
Exchange List Values
• Starch 0.5
• Carbohydrate 0.5
• Med-Fat Meat 1.0
Basic Nutritional Values
• Calories 135 (Calories from Fat 65)
• Total Fat 7 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 2.7 gm)
• Cholesterol 5 mg
• Sodium 365 mg
• Potassium 230 gm
• Total Carb 13 gm
• Dietary Fiber 3 gm
• Sugars 4 gm
• Protein 8 gm
• Phosphorus 120 gm
Wash and dry whole lettuce leaves. Put a scoop of tuna or egg salad in each one. Enjoy your lettuce boats! You can also slip these into wraps or pitas.
Donna Conta, Saylorsburg, PA
Cherry Wild Rice Salad
Edie Moran
West Babylon, NY
Makes 8 servings, about 1 cup per serving
Prep. Time: 20 minutes
Cooking Time (for rice): 35 minutes
Chilling Time: 30 minutes
2 cups snow peas, chopped in half
2 cups cooked wild rice, cooled
1 cup cooked long grain rice, cooled
8-oz. can sliced water chestnuts, drained
1 cup dried cherries
½ cup celery, sliced thin
¼ cup chopped green onions
¾ cup cashews, halved and toasted
Dressing:
3 Tbsp. sugar
3 Tbsp. cider vinegar
4½ tsp. light soy sauce
1 garlic clove, peeled
¾ tsp. minced fresh ginger root
1. Toast the cashews in a medium oven or toaster oven for 5 minutes or until fragrant. Cool.
2. In a large bowl, combine peas, cooled rice, water chestnuts, cherries, celery, onions, and cashews.
3. Combine dressing ingredients in the blender and process until well blended.
4. Pour dressing over rice mixture and toss to coat. Cover and refrigerate until serving.
Tip:
It can be made the day before and add dressing an hour before serving.
Warm Memories:
We always serve it at our annual cousins’ reunion. I double the recipe for that.
Exchange List Values
• Starch 1.0
• Fruit 1.0
• Carbohydrate 0.5
• Vegetable 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 250 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 3.6 gm)
• Cholesterol 0 mg
• Sodium 205 mg
• Potassium 290 gm
• Total Carb 44 gm
• Dietary Fiber 4 gm
• Sugars 20 gm
• Protein 5 gm
• Phosphorus 235 gm
Tabouli
Ellen Helmuth
Debec, New Brunswick
Makes 8 servings, about 4 oz. per serving
Prep. Time: 20 minutes
Standing Time: 30–40 minutes
Chilling Time: 8 hours or overnight
1 cup dry bulgur wheat
1½ cups boiling water
1 tsp. salt
¼ cup lemon juice
¼ cup olive oil
1 cup chopped fresh parsley
1 cup chopped fresh mint
2–3 tomatoes, chopped
2 cloves garlic, crushed
½ cup chopped scallions, or onions, chopped
pepper to taste
1. Pour boiling water over bulgur wheat and let stand approximately ½ hour until wheat is fluffy. Drain or squeeze liquid from wheat
2. Add all remaining ingredients and mix well.
3. Chill overnight before serving.
Exchange List Values
• Starch 0.5
• Vegetable 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 120 (Calories from Fat 65)
• Total Fat 7 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 5.0 gm)
• Cholesterol 0 mg
• Sodium 305 mg
• Potassium 215 gm
• Total Carb 13 gm
• Dietary Fiber 4 gm
• Sugars 1 gm
• Protein 2 gm
• Phosphorus 40 gm
Carrot Raisin Salad
Shelia Heil
Lancaster, PA
Makes 6 servings, about 4 oz. per serving
Prep. Time: 10 minutes
Chilling Time: 4–12 hours
5 large carrots, shredded
1 cup raisins
⅔ cup plain fat-free yogurt
4 Tbsp. reduced-fat mayonnaise
2 tsp. honey
1. Combine ingredients.
2. Chill for several hours or overnight. Serve cold.
Warm Memories:
My mother often made a recipe like this for guests in our home. Adds color to a meat and potato meal.
Exchange List Values
• Fruit 1.5
• Vegetable 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 140 (Calories from Fat 20)
• Total Fat 2.5 gm (Saturated Fat 0.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 0.7 gm)
• Cholesterol 5 mg
• Sodium 145 mg
• Potassium 440 gm
• Total Carb 29 gm
• Dietary Fiber 3 gm
• Sugars 21 gm
• Protein 3 gm
• Phosphorus 90 gm
Pickled Beets, Sugar-Free
Sue Hamilton
Benson, AZ
Makes 4 cups, ½ cup per serving, 8 servings
Prep. Time: 5 minutes
Cooking Time: 2 minutes
Chilling Time: 24 hours
2 15-oz. cans sliced beets
⅔ cup vinegar
1 cup granular Splenda
½ tsp. pumpkin pie spice
1 tsp. vanilla
¼ tsp. butter powder
1 small onion, thinly sliced
1. Drain beets and save the liquid.
2. Combine the liquid with vinegar, Splenda, pumpkin pie spice, vanilla, and butter powder in a microwaveable container. Heat on high for 2 minutes.
3. In a large jar or glass dish, layer the beets and onions. Pour hot liquid mixture over top.
4. Refrigerate 24 hours or longer. Drain and serve.
Tips:
1. Save the liquid when you serve your beets. You can bring it to a boil and then pour it over new beets and onions.
2. 1 cup sugar can be substituted for the Splenda.
Exchange List Values
• Vegetable 1.0
Basic Nutritional Values
• Calories 30 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 140 mg
• Potassium 125 gm
• Total Carb 7 gm
• Dietary Fiber 1 gm
• Sugars 5 gm
• Protein 1 gm
• Phosphorus 15 gm
Marinated Asparagus
Rebecca Meyerkorth
Wamego, KS
Makes 10 servings, about 1¾ oz. per serving
Prep. Time: 20 minutes
Cooking Time: 5–10 minutes
Chilling Time: 2 -12 hours
½ cup brown sugar
½ cup cider vinegar
½ cup light soy sauce
½ cup vegetable oil
4 tsp. lemon juice
1 tsp. garlic powder
2 lbs. asparagus
¼ cup sliced almonds, optional
1. In saucepan, stir together brown sugar, vinegar, soy sauce, oil, juice, and garlic powder.
2. Bring to a boil and simmer 5 minutes. Cool.
3. Meanwhile, microwave or cook asparagus until just crisp tender. Plunge it in cold water to stop the cooking. Drain well.
4. In large re-sealable plastic bag, put asparagus and marinade. Zip bag and turn to coat asparagus.
5. Refrigerate at least 2 hours or overnight, turning occasionally.
6. Drain and discard marinade. Place asparagus on plate to serve. Sprinkle with sliced almonds, if desired.
Warm Memories:
A terrific way to use fresh asparagus in warm weather.
Exchange List Values
• Vegetable 1.0
Basic Nutritional Values
• Calories 30 (Calories from Fat 15)
• Total Fat 2 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 0.9 gm)
• Cholesterol 0 mg
• Sodium 60 mg
• Potassium 105 gm
• Total Carb 3 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 1 gm
• Phosphorus 25 gm
Tangy Tomato Slices
Mary H. Nolt
East Earl, PA
Makes 12 servings, about 4 oz. per serving
Prep. Time: 20 minutes
Chilling Time: 2–4 hours
Marinade:
1 cup olive oil
⅓ cup vinegar
¼ cup minced fresh parsley
3 Tbsp. minced fresh basil or 1 Tbsp. dried basil
1 Tbsp. sugar
½ tsp. pepper
1 tsp. salt
½ tsp. dry mustard
½ tsp. garlic powder
1 medium sweet onion, thinly sliced
6 large tomatoes, thinly sliced
1. Mix marinade in a shaker jar.
2. Layer onions and tomatoes in a shallow dish.
3. Pour the marinade over onions and tomatoes. Cover and refrigerate for several hours.
4. Lift tomatoes out of marinade with slotted spoon and serve.
Warm Memories:
Our daughter has a big greenhouse with tomatoes, and at picnics or gatherings when tomatoes are in season, she always brings this dish.
Exchange List Values
• Vegetable 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 45 (Calories from Fat 20)
• Total Fat 2.5 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.7 gm)
• Cholesterol 0 mg
• Sodium 30 mg
• Potassium 245 gm
• Total Carb 5 gm
• Dietary Fiber 1 gm
• Sugars 4 gm
• Protein 1 gm
• Phosphorus 30 gm
Salad Tomatoes
Lois Ostrander, Lebanon, PA
Makes 6 servings, about 3 oz. per serving
Prep. Time: 15 minutes
Cooking Time: 10 minutes
3 medium tomatoes
1 Tbsp. instant minced onion
¼ cup chopped fresh parsley
½ cup water
½ tsp. salt
½ cup cider vinegar
2 Tbsp. granular Splenda
⅛ tsp. pepper
1. Peel tomatoes and slice. Overlap slices in a shallow serving bowl or pie plate.
2. Sprinkle with parsley and onion.
3. Combine vinegar, water, Splenda, salt and pepper in a small saucepan. Heat to boiling, stirring constantly.
4. Drizzle hot dressing over tomatoes. Chill until serving time.
Tip:
Use medium to firm tomatoes. Substitute ¼ cup fresh minced onion for instant.
Exchange List Values
• Vegetable 1.0
Basic Nutritional Values
• Calories 25 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 200 mg
• Potassium 205 gm
• Total Carb 4 gm
• Dietary Fiber 1 gm
• Sugars 3 gm
• Protein 1 gm
• Phosphorus 20 gm
Marinated Carrots
Sarah Fisher
Christiana, PA
Makes 12 servings, about 3½ oz. per serving
Prep. Time: 15 minutes
Cooking Time: 5–7 minutes
Chilling Time: 12 hours
2 lbs. carrots, sliced
1 large onion, diced
1 large green pepper, chopped
8-oz. can tomato sauce
1 cup granular Splenda
½ cup salad oil
¾ cup apple cider vinegar
1 tsp. salt
1 tsp. black pepper
1. Cook carrots in a little water until crisp-tender. Drain. Cool.
2. Combine cooled carrots, peppers, and onions in a bowl.
3. In a saucepan, mix tomato sauce, sugar, oil, vinegar, salt, and pepper. Bring to a boil, stirring constantly.
4. Pour hot mixture over vegetables and stir. Cool and refrigerate overnight.
5. Before serving, drain the carrots of any marinade that was not absorbed.
Tip:
Using baby carrots for this recipe is great for saving chopping time, and is “extra delicious.”
Exchange List Values
• Vegetable 2.0
Basic Nutritional Values
• Calories 50 (Calories from Fat 15)
• Total Fat 2 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 0.8 gm)
• Cholesterol 0 mg
• Sodium 85 mg
• Potassium 280 gm
• Total Carb 9 gm
• Dietary Fiber 3 gm
• Sugars 5 gm
• Protein 1 gm
• Phosphorus 35 gm
Southwest Copper Pennies
Sue Hamilton
Benson, AZ
Makes 8 servings, about 4 oz. per serving
Prep. Time: 10 minutes
Cooking Time: 3 minutes
Chilling Time: 12 hours
1 lb. carrots, peeled and sliced
1 small onion, diced
1 green pepper, diced
1 cup peach or pineapple salsa
½ cup granular Splenda
⅓ cup vinegar
1. In a glass bowl, combine the carrots, onion, and green pepper.
2. Heat the salsa, Splenda, and vinegar on stovetop or microwave until hot and steaming.
3. Pour over carrots. Stir. Allow to marinate 12 hours or more before serving.
Warm Memories:
I took them to a gathering and I only told the person with diabetes that they were sugar-free. When they were all gone and people asked for the recipe, I had to tell them.
Exchange List Values
• Carbohydrate 0.5
• Vegetable 1.0
Basic Nutritional Values
• Calories 50 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 185 mg
• Potassium 220 gm
• Total Carb 12 gm
• Dietary Fiber 2 gm
• Sugars 8 gm
• Protein 1 gm
• Phosphorus 25 gm
Sour Cream Cucumber Salad
Mary Jones
Marengo, OH
Makes 6 servings, about 5 oz. per serving
Prep. Time: 20–30 minutes
3 medium cucumbers, about 9 oz. each, unpeeled and sliced thinly
½ tsp. salt
½ cup finely chopped green onions
1 Tbsp. white vinegar
dash pepper, optional
¼ cup fat-free sour cream
1. Sprinkle cucumber with salt. Let stand 15 minutes. Drain liquid.
2. Add onions, vinegar and pepper.
3. Just before serving, stir in sour cream.
Exchange List Values
• Vegetable 1.0
Basic Nutritional Values
• Calories 30 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 110 mg
• Potassium 220 gm
• Total Carb 7 gm
• Dietary Fiber 1 gm
• Sugars 3 gm
• Protein 1 gm
• Phosphorus 45 gm
Mixed Vegetable Salad
Sharon Miller
Holmesville, OH
Makes 8 servings, about 4½ oz. per serving
Prep. Time: 15 minutes
Cooking Time: 10 minutes
Standing Time: 15 minutes
Chilling Time: 8–12 hours
16-oz. frozen mixed vegetables, thawed
15-oz. can kidney beans, rinsed and drained
½ cup chopped celery
½ cup chopped onion
½ cup chopped green or red pepper
¾ cup granular Splenda
1 Tbsp. cornstarch
½ cup vinegar
1. Cook mixed vegetables until crisp-tender. Drain.
2. Add kidney beans, celery, onion, and pepper.
3. In saucepan, combine sugar and cornstarch. Add vinegar.
4. Cook over low heat until thick, stirring constantly. Or microwave uncovered until thickened, stirring once or twice.
5. Cool for 15 minutes. Pour over vegetables. Refrigerate overnight for best flavor.
Tips:
The cornstarch-vinegar mix eliminates the oil usually used in a salad of this type. I use this same sauce in 3-bean salad recipes or other similar recipes.
Exchange List Values
• Starch 1.0
Basic Nutritional Values
• Calories 105 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 80 mg
• Potassium 295 gm
• Total Carb 20 gm
• Dietary Fiber 5 gm
• Sugars 5 gm
• Protein 5 gm
• Phosphorus 85 gm
Try adding your favorite herbs and spices to your “tried and true” recipes, and you might come up with something even better.
Jeanne Heyerly, Shipshewana, IN
Green Bean and Walnut Salad
Mary Wheatley
Mashpee, MA
Makes 4 servings, about 3¼ oz. per serving
Prep. Time: 20 minutes
Cooking Time: 5–7 minutes
¾ lb. fresh green beans, trimmed
¼ cup walnut pieces
3 Tbsp. finely chopped fresh parsley
3 Tbsp. finely chopped onion
1 Tbsp. walnut or olive oil
1½ tsp. red wine vinegar
1 tsp. Dijon mustard
salt, to taste
freshly ground pepper, to taste
1. Steam beans in basket over boiling water for 4 minutes. Transfer to a medium serving bowl.
2. Toast walnuts in a small dry skillet, stirring frequently until fragrant, 3–5 minutes. Chop the toasted walnuts finely.
3. Stir parsley and onion into walnuts.
4. Whisk together oil, vinegar, and mustard. Add to green beans. Season with salt and pepper and top with walnut mixture.
5. Serve warm or at room temperature.
Tips:
1. You’ll want to double or triple the recipe, since people come back for more.
2. Pecans or almonds can be substituted for the walnuts.
Good Go-Alongs:
This is a good alternative to the soggy green bean casseroles so often used for holidays.
Exchange List Values
• Vegetable 2.0
• Fat 1.5
Basic Nutritional Values
• Calories 110 (Calories from Fat 80)
• Total Fat 9 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 5.8 gm, Monounsat Fat 1.5 gm)
• Cholesterol 0 mg
• Sodium 35 mg
• Potassium 170 gm
• Total Carb 8 gm
• Dietary Fiber 3 gm
• Sugars 2 gm
• Protein 3 gm
• Phosphorus 50 gm
Five Bean Salad
Jeanne Heyerly
Shipshewana, IN
Makes 10 servings, about 6 oz. per serving
Prep. Time: 20 minutes
Chilling Time: 12 hours
15-oz. can green beans
15-oz. can wax beans
15-oz. can lima beans
15-oz. can kidney beans
15-oz. can garbanzo beans
1 green or red pepper, chopped
1 medium onion, chopped
1 large clove garlic, minced
¼ cup canola or light olive oil
¼ cup apple cider vinegar
6 Tbsp. granular Splenda
½ tsp. salt
½ tsp. pepper
½ tsp. dry mustard
¾ tsp. celery seed
1. Drain all beans and combine in a large bowl.
2. Heat until hot (but do not boil) the oil, vinegar, sugar, salt, pepper, mustard, and celery seed.
3. Mix with bean mixture and let stand overnight.
4. Add onion, green pepper, and garlic about 1 hour before serving.
Tips:
1. Omit dry mustard, celery seed, and garlic. Serve with a slotted spoon. If there is another type of bean you like that’s not listed, add it; or you could double up on the kinds you do like.
Jean Halloran
Green Bay, WI
2. Add ½ cup chopped celery and 2-oz jar pimento.
Joyce Kaut
Rochester, NY
Good Go-Alongs:
This always tastes so good along with casseroles that people bring to a church supper.
Exchange List Values
• Starch 1.5
• Lean Meat 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 180 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 3.6 gm)
• Cholesterol 0 mg
• Sodium 420 mg
• Potassium 430 gm
• Total Carb 24 gm
• Dietary Fiber 7 gm
• Sugars 4 gm
• Protein 8 gm
• Phosphorus 130 gm
Sauerkraut Relish
Wilma Haberkamp
Fairbank, IA
Makes 24 cups, ¼ cup per serving
Prep. Time: 10–15 minutes
Dressing:
⅓ cup vinegar
1 cup granular Splenda
⅓ cup vegetable oil
1 quart jar sauerkraut, drained and rinsed
1 cup minced green pepper
1 cup minced celery
½ cup minced onion
1. Heat vinegar, Splenda, and oil to lukewarm so they dissolve and mix better. Cool.
2. Combine sauerkraut, green pepper, celery, and onion. Pour vinegar mixture over top and mix.
Tips:
This is better after it sets for a couple days and it keeps indefinitely in refrigerator. Serve it as salad, but it’s also great on hot dogs or brats.
Exchange List Values
• Vegetable 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 40 (Calories from Fat 25)
• Total Fat 3 gm (Saturated Fat 0.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.9 gm)
• Cholesterol 0 mg
• Sodium 155 mg
• Potassium 70 gm
• Total Carb 3 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 0 gm
• Phosphorus 10 gm
Going Away Salad
Judith Govotsos
Frederick, MD
Makes 15 servings, about 7 oz. per serving
Prep. Time: 30–45 minutes
Chilling Time: 8–12 hours
15-oz. can kidney beans, drained
15-oz. can wax beans, drained
15-oz. can green beans, drained
15-oz. can garbanzo beans, drained
1 English cucumber, thinly sliced, 1 lb. total
2 carrots, thinly sliced
2–3 ribs celery, thinly sliced
1 medium to large onion, thinly sliced
1 medium cabbage shredded or 2 1 lb. packages coleslaw mix
Marinade:
1¾ tsp. salt
2 tsp. black pepper
⅔ cup white vinegar
½ cup canola oil
½ cup granular Splenda
1. Combine vegetables in a large lidded container.
2. In saucepan, combine salt, black pepper, vinegar, oil, and sugar. Bring to boil. Allow to cool.
3. Pour cooled marinade over vegetables.
4. Let the vegetables marinate in the refrigerator at least overnight before serving.
Tip:
I use a large orange Tupperware bowl with lid to take to church lunches (covered dish) or to family reunions.
Warm Memories:
My mom used to make this and it would last 1–2 weeks at home or we would take it to family reunions.
Good Go-Alongs:
Fried chicken or ham
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Fat 1.5
Basic Nutritional Values
• Calories 155 (Calories from Fat 70)
• Total Fat 8 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 4.7 gm)
• Cholesterol 0 mg
• Sodium 440 mg
• Potassium 370 gm
• Total Carb 18 gm
• Dietary Fiber 5 gm
• Sugars 5 gm
• Protein 5 gm
• Phosphorus 90 gm
Chinese Cabbage Salad
Kim McEuen
Lincoln University, PA
Makes 10 servings, about 4 oz. per serving
Prep. Time: 15–20 minutes
Cooking Time: 10 minutes
1 head bok choy, chopped
6 green onions, sliced
1 Tbsp. canola oil
1 pkg. Ramen noodles, crunched up, seasoning packs discarded
2 oz. slivered almonds
2 oz. sunflower seeds
Dressing:
2 Tbsp. tarragon vinegar
½ Tbsp. light soy sauce
2 Tbsp. canola oil
2 Tbsp. granular Splenda
1. Mix bok choy and onions in a large bowl. Set aside.
2. In a frying pan, heat oil. Sauté noodles, almonds and sunflower seeds until lightly browned. Cool.
3. Mix dressing ingredients together.
4. Just before serving, mix together the bok choy mixture and noodle mixture.
5. Add the dressing, tossing to coat.
Exchange List Values
• Carbohydrate 1.0
• Fat 2.0
Basic Nutritional Values
• Calories 160 (Calories from Fat 110)
• Total Fat 12 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 4.1 gm, Monounsat Fat 5.6 gm)
• Cholesterol 0 mg
• Sodium 110 mg
• Potassium 345 gm
• Total Carb 11 gm
• Dietary Fiber 3 gm
• Sugars 2 gm
• Protein 5 gm
• Phosphorus 140 gm
Creamy Coleslaw
Orpha M. Herr
Andover, NY
Makes 10 servings, about 4 oz. per serving
Prep. Time: 15 minutes
1 head cabbage, shredded
1 medium carrot, shredded
3 Tbsp. low-fat mayonnaise
½ cup fat-free milk
1 tsp. prepared mustard
¼ cup vinegar
½ cup granular Splenda
⅛ tsp. salt
1. In a bowl, mix together cabbage and carrot. Set aside.
2. To make dressing, mix together mayonnaise, milk, mustard, vinegar, Splenda and salt.
3. Pour dressing over cabbage and carrots. Stir.
Good Go-Alongs:
Bar-B-Q Chicken and baked beans
Exchange List Values
• Vegetable 1.0
Basic Nutritional Values
• Calories 40 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.1 gm)
• Cholesterol 0 mg
• Sodium 100 mg
• Potassium 200 gm
• Total Carb 8 gm
• Dietary Fiber 2 gm
• Sugars 5 gm
• Protein 2 gm
• Phosphorus 40 gm
We are a group of friends who meet once a week for quilting, embroidery, patchwork, or pottery. We usually carry bag lunches, but every now and then we have a potluck to celebrate a special occasion. One of our members takes cups and coffee pot into her house each week and puts them through her dishwasher. Any other dishes that we need, we bring and take home again. No disposables here! The key words at our potlucks are “ready-to-eat” dishes.
Jeanette Zacharias, Morden, Manitoba
Apple Coleslaw
Joy Uhler
Richardson, TX
Makes 9 servings, about ½ cup per serving
Prep. Time: 20 minutes
2 cups coleslaw mix
1 unpeeled apple, cored and chopped
½ cup chopped celery
½ cup chopped green pepper
½ cup chopped broccoli, optional
¼ cup vegetable oil
2 Tbsp. lemon juice
1 Tbsp. honey
1. In a bowl, combine coleslaw mix, apple, celery, green pepper, and broccoli.
2. In a small bowl, whisk together oil, lemon juice and honey. Pour over coleslaw and toss to coat evenly.
Tips:
1. This is a great recipe for potlucks, as it doesn’t contain mayonnaise, so there’s no need to worry about it sitting out.
2. Use red or yellow peppers for even more color.
Good Go-Alongs:
It is perfect beside salmon. It is a family must-have for picnics!
Exchange List Values
• Fruit 0.5
• Fat 1.0
Basic Nutritional Values
• Calories 80 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 3.8 gm)
• Cholesterol 0 mg
• Sodium 10 mg
• Potassium 85 gm
• Total Carb 6 gm
• Dietary Fiber 1 gm
• Sugars 5 gm
• Protein 0 gm
• Phosphorus 10 gm
Cranberry Relish
Winifred Erb Paul
Scottdale, PA
Makes 7 cups, 28 servings, ¼ cup per serving
Prep. Time: 20 minutes
Chilling Time: at least a week
4 cups cranberries
2 apples, cored but not peeled, quartered
2 oranges, including rind, quartered
1 lemon, including rind, quartered
2 cups granular Splenda
1. Grind the whole fruit together using meat grinder. Alternatively, use a food processor and pulse just until most fruits are diced, but not mushy.
2. Be sure to keep the juice after fruits are ground. Add sugar and let it set a week in the refrigerator before serving.
Tip:
To get a good grind from a food processor, put in only a few pieces of fruit—do not fill up the processor bowl. Push the pulse button once and allow everything to come to a stop before pushing the button again. Look at the size of the fruit carefully after each pulse.
Warm Memories:
The Tillman Erb family emigrated to Hesston, Kansas in 1885. The brought this recipe with them from Lancaster County, PA. It was always served at the Erb Christmas get-together. My husband makes it every year and it goes well with turkey, chicken or ham on Christmas Day.
Exchange List Values
• Fruit 0.5
Basic Nutritional Values
• Calories 30 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 0 mg
• Potassium 55 gm
• Total Carb 7 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 0 gm
• Phosphorus 5 gm
Thanksgiving Fruit Salad
Mary Vaughn Warye
West Liberty, OH
Makes 10 servings, about 1 cup per serving
Prep. Time: 20 minutes
Chilling Time: 2½ hours
1 cup canned pineapple tidbits packed in juice, drained with ⅓ cup juice reserved
2 3-oz. pkgs. sugar-free cherry gelatin
2 cups hot water
1 cup cold water
2 Tbsp. lemon juice
¾ cup granular Splenda
1½ cups coarsely ground fresh cranberries
½ cup finely ground orange with peel
1 cup orange sections, halved
¾ cup diced celery
⅓ cup chopped walnuts
1. Drain pineapple, reserving ⅓ cup juice.
2. Dissolve gelatin in hot water. Stir in cold water, reserved pineapple juice, lemon juice and salt. Chill until partially set.
3. Meanwhile, stir Splenda into ground cranberries and orange.
4. Stir ground fruit mixture, pineapple, orange sections, celery and walnuts into partially set gelatin.
5. Pour into mold and chill until set, at least 2 hours.
Variation:
Add 1 cup red grapes to the partially set gelatin.
Betty Rutt
Elizabethtown, PA
Exchange List Values
• Fruit 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 80 (Calories from Fat 20)
• Total Fat 2.5 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 0.4 gm)
• Cholesterol 0 mg
• Sodium 60 mg
• Potassium 150 gm
• Total Carb 13 gm
• Dietary Fiber 2 gm
• Sugars 9 gm
• Protein 2 gm
• Phosphorus 55 gm
Cranberry Salad
Eileen M. Landis
Lebanon, PA
Makes 10 servings, about 7 oz. per serving
Prep. Time: 15 minutes
Chilling Time: 2–4 hours
2 0.3-oz. pkgs. sugar-free cherry or raspberry gelatin
1½ cups boiling water
20-oz. can crushed pineapple, packed in juice, undrained
14-oz. can whole cranberry sauce
1½ cups halved red seedless grapes
½ cup chopped pecans or walnuts (optional)
1. Dissolve gelatin in hot water.
2. Add pineapple, cranberry sauce and grapes. Add nuts, if desired.
3. Chill until set.
Exchange List Values
• Fruit 1.0
• Carbohydrate 0.5
Basic Nutritional Values
• Calories 115 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 50 mg
• Potassium 115 gm
• Total Carb 26 gm
• Dietary Fiber 1 gm
• Sugars 21 gm
• Protein 2 gm
• Phosphorus 40 gm