Salad with Creamy Mustard Vinaigrette
Green Bean and Toasted Pecan Salad
Jícama and Grapefruit Salad with Ancho-Honey Dressing
Cucumber-Melon Salad with Raspberry Vinegar
Fresh Fruit Salad with Poppy Seed and Yogurt Dressing
Lemon-Curried Black-Eyed Pea Salad
Roasted Potato and Chicken Salad with Greek Dressing
Artichoke-Rotini Salad with Chicken
Parmesan-Peppercorn Ranch Dressing
SERVES 8 (plus heaping ¼ CUP DRESSING REMAINING)
In addition to providing iron and protein, tofu makes the dressing for this simple salad creamy and rich. You’ll have enough to use half here and save the rest for another salad.
Dressing
4 ounces light firm tofu, well drained
½ cup light vinaigrette dressing
2 tablespoons water
½ teaspoon honey
½ teaspoon Dijon mustard
Salad
1 head leaf lettuce or about 8 ounces mixed salad greens, torn into bite-size pieces
3 dried apricot halves, slivered
1 tablespoon plus 1 teaspoon unsalted shelled sunflower seeds, very lightly dry-roasted
In a food processor or blender, process the dressing ingredients until creamy.
In a large serving bowl, toss the lettuce with ¼ cup plus 1 tablespoon dressing. (Pour the remaining dressing into a jar with a tight-fitting lid and refrigerate for later use.) Sprinkle with the apricots and sunflower seeds.
PER SERVING
Calories 34
Total Fat 1.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 212 mg
Carbohydrates 6 g
Fiber 1 g
Sugar 2 g
Protein 2 g
DIETARY EXCHANGES:
½ Other Carbohydrate
½ Fat
SERVES 6
Delicate, pale green Boston lettuce is the perfect backdrop for juicy citrus fruit. The orange-flower water gives an aromatic touch to this salad.
1 large head Boston, butter, or Bibb lettuce
2 large oranges
2 medium grapefruit
1½ tablespoons fresh lemon juice
1½ tablespoons honey
½ teaspoon orange-flower water or orange liqueur (optional)
3 tablespoons slivered almonds, dry-roasted
Tear the lettuce leaves into bite-size pieces. Put in a large bowl.
Peel the oranges. Cut crosswise into ¼-inch slices. Cut the slices into quarters. Transfer the oranges to a medium bowl and any juice to a small bowl.
Peel and section the grapefruit. Cut into bite-size pieces. Add the grapefruit to the oranges and the grapefruit juice to the orange juice. Drain the fruit, adding any accumulated juice to the juice mixture.
Stir the lemon juice, honey, and orange-flower water into the juice mixture. Pour over the lettuce. Toss to coat.
To serve, arrange the lettuce on six plates. Top each serving with orange and grapefruit pieces. Sprinkle with the almonds.
COOK’S TIP on Orange-Flower Water
Orange-flower water, found at Middle Eastern markets, most gourmet grocery stores, and some supermarkets, is wonderful in many cakes, cookies, puddings, and beverages.
PER SERVING
Calories 97
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 2 mg
Carbohydrates 20 g
Fiber 3 g
Sugar 17 g
Protein 2 g
DIETARY EXCHANGES:
1 Fruit
½ Other Carbohydrate
½ Fat
SERVES 4
This pretty combination is a refreshing break from the usual lettuce salads or slaws.
12 ounces fresh green beans, trimmed
2 to 4 tablespoons thinly sliced red onion
1½ tablespoons white balsamic vinegar
2¼ teaspoons sugar
⅛ teaspoon salt
2 tablespoons finely chopped pecans, dry-roasted
2 tablespoons crumbled blue cheese
In a medium saucepan, steam the green beans for 4 minutes, or just until tender-crisp. Transfer to a colander and rinse with cold water to stop the cooking process. Let cool to room temperature. Dry on paper towels.
Meanwhile, in a medium serving bowl, stir together the onion, vinegar, sugar, and salt.
Add the green beans, tossing to combine.
Sprinkle with the pecans and blue cheese.
PER SERVING
Calories 81
Total Fat 4.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 3 mg
Sodium 129 mg
Carbohydrates 11 g
Fiber 3 g
Sugar 5 g
Protein 3 g
DIETARY EXCHANGES:
2 Vegetable
1 Fat
SERVES 4
Balsamic vinegar gives mushrooms a deep, rich flavor. If you wish, you can use meaty-textured portobello mushrooms and serve this salad as part of a meatless meal.
¼ cup port, sweet red wine, or frozen unsweetened apple juice concentrate
3 to 3½ tablespoons balsamic vinegar or plain rice vinegar
2 tablespoons water
3 medium garlic cloves, finely minced
12 ounces button or portobello mushrooms, cut into ¼-inch slices
1 teaspoon olive oil (extra-virgin preferred)
⅛ teaspoon pepper, or to taste
4 Boston lettuce leaves
1 teaspoon snipped fresh parsley
In a medium nonstick skillet, heat the port, vinegar, water, and garlic over medium-high heat until small bubbles begin to form.
Stir in the mushrooms. Cook for 8 to 10 minutes, or until all the liquid has evaporated, stirring frequently.
Stir in the oil and pepper.
To serve, place the lettuce leaves on four plates. Spoon the mushrooms over the lettuce. Sprinkle with the parsley. Serve immediately so the mushrooms will be warm.
PER SERVING
Calories 68
Total Fat 1.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 10 mg
Carbohydrates 9 g
Fiber 1 g
Sugar 5 g
Protein 3 g
DIETARY EXCHANGES:
½ Other Carbohydrate
½ Fat
SERVES 4
Ancho peppers are dried poblano peppers. Wrinkled and dark reddish brown, they add a medium-hot boost to this salad dressing.
Dressing
½ cup water
2 ancho chiles, halved lengthwise, seeds and ribs discarded
2 medium garlic cloves, quartered
2 tablespoons white wine vinegar
2 tablespoons honey
1 tablespoon canola or corn oil
1 tablespoon fresh lime juice
Salad
1 pound jícama, peeled and cut into matchstick-size pieces
½ cup chopped red onion
¼ cup snipped fresh cilantro
1 large red or pink grapefruit
In a small saucepan, bring the water, chiles, and garlic to a boil over high heat. Reduce the heat and simmer for 10 minutes. Transfer to a food processor or blender and process until smooth.
Add the remaining dressing ingredients. Process until smooth.
In a medium serving bowl, combine the jícama, onion, and cilantro. Pour the dressing over the mixture, tossing to coat. Cover and refrigerate for 2 to 24 hours so the flavors blend.
Shortly before serving, peel and section the grapefruit. Drain well. Gently stir the grapefruit sections into the salad.
COOK’S TIP on Jícama
Also called Mexican potato, jícama is a root vegetable with a thin brown skin and crunchy cream-colored flesh. It has a sweet, nutty flavor and can be eaten raw or cooked. Use jícama as you would carrot and celery sticks, or chop or shred jícama to add to a fresh green salad. Choose bulbs that are firm and free of blemishes. Store whole jícama, unwrapped, in the refrigerator for up to five days. Peel the skin just before using. Wrap leftover jícama in plastic wrap and store for two to three days in the refrigerator.
PER SERVING
Calories 171
Total Fat 4.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.0 g
Cholesterol 0 mg
Sodium 11 mg
Carbohydrates 33 g
Fiber 9 g
Sugar 18 g
Protein 3 g
DIETARY EXCHANGES:
½ Fruit
3 Vegetable
½ Other Carbohydrate
1 Fat
SERVES 4
Expand your taste horizons by trying this unusual combination of ingredients. Turn the salad into a relish by finely chopping all the ingredients except the lettuce.
1 medium cucumber
½ large cantaloupe
1 bunch of radishes
¼ cup raspberry vinegar
Pepper (optional)
4 large lettuce leaves
Remove strips of peel from part of the cucumber, leaving some of the dark green to add color. Cut the cucumber into bite-size pieces. Peel the cantaloupe, discarding the seeds and rind. Cut the cantaloupe into cubes or use a melon baller to scoop out small ball-size pieces. Thinly slice the radishes.
In a medium bowl, combine the cucumber, cantaloupe, radishes, and vinegar. Toss to coat.
Sprinkle with pepper. Cover and refrigerate for 30 minutes to 1 hour, or until chilled.
To serve, place the lettuce leaves on four plates. Spoon the salad over the lettuce.
PER SERVING
Calories 47
Total Fat 0.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 24 mg
Carbohydrates 10 g
Fiber 2 g
Sugar 8 g
Protein 1 g
DIETARY EXCHANGES:
1 Fruit
SERVES 6
As you select a variety of fresh fruit for this salad, look for pleasing combinations of color, texture, and taste.
3 medium oranges
3 cups bite-size pieces assorted fresh fruit
1 cup fat-free lemon yogurt
¼ teaspoon poppy seeds
6 fresh sprigs of mint or edible flowers (optional)
Cut each orange in half crosswise. Cut and discard a thin slice from the bottom of each half so the halves will sit upright. Remove the flesh from each orange half, being careful to avoid the bitter pith. Coarsely chop the flesh. Transfer to a large bowl.
Gently stir in the remaining fruit.
Place each orange “bowl” on a small plate. Spoon the fruit mixture into the orange bowls, letting any extra fruit cascade onto the plate.
In a small bowl, whisk together the yogurt and poppy seeds. Pour over the fruit. Top each serving with a sprig of mint or a flower.
PER SERVING
Calories 97
Total Fat 0.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 1 mg
Sodium 29 mg
Carbohydrates 22 g
Fiber 3 g
Sugar 19 g
Protein 3 g
DIETARY EXCHANGES:
1 Fruit
½ Other Carbohydrate
SERVES 6
Orange and honey add a sweet tang to this salad.
Salad
¾ cup fresh orange juice
¼ cup water
1 cup instant brown rice
1 10.5-ounce can mandarin oranges in water or juice, drained
⅓ cup dried cranberries
¼ cup chopped red onion
½ medium rib of celery, chopped
2 tablespoons finely snipped fresh parsley
2 tablespoons chopped fresh basil
Dressing
⅓ cup fresh orange juice
1 tablespoon balsamic vinegar
2 teaspoons canola or corn oil
2 teaspoons honey
In a small saucepan, bring the ¾ cup orange juice and the water to a boil.
Stir in the rice. Reduce the heat and simmer, covered, for 5 minutes. Remove from the heat and stir. Let stand, covered, for 5 minutes.
Meanwhile, in a medium serving bowl, stir together the remaining salad ingredients.
In a small bowl, whisk together the dressing ingredients.
Stir the rice into the salad. Pour the dressing over the salad, tossing gently to coat. Serve at room temperature or cover and refrigerate for up to 24 hours to serve chilled.
PER SERVING
Calories 140
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 10 mg
Carbohydrates 29 g
Fiber 2 g
Sugar 15 g
Protein 2 g
DIETARY EXCHANGES:
1 Starch
1 Fruit
SERVES 8
This colorful salad comes together in a snap, thanks to a base of canned ingredients, and fresh vegetables and lemon make the flavor sparkle.
Salad
1 15-ounce can no-salt-added black-eyed peas, rinsed and drained
1 11-ounce can no-salt-added whole-kernel corn, rinsed and drained
½ cup chopped red onion
½ cup thinly sliced celery
1 teaspoon finely shredded lemon zest
Dressing
2 tablespoons fresh lemon juice
1 tablespoon water
1 teaspoon olive oil
1 medium garlic clove, minced
½ teaspoon curry powder
½ teaspoon Dijon mustard
⅛ teaspoon pepper
In a medium serving bowl, stir together the salad ingredients.
In a small bowl, whisk together the dressing ingredients. Pour over the salad, stirring to coat. Cover and refrigerate for 1 to 24 hours so the flavors blend.
COOK’S TIP
Look for canned no-salt-added “fresh” black-eyed peas. They will offer more flavor than those made from dried peas. If you want to use dried black-eyed peas, soak 1 cup peas overnight in enough water to cover. Drain. In a medium saucepan, bring the peas and 3 cups fresh water to a boil over high heat. Reduce the heat and simmer, covered, for 50 to 60 minutes, or just until the peas are tender. Drain well in a colander and continue with the recipe.
PER SERVING
Calories 89
Total Fat 1.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 119 mg
Carbohydrates 18 g
Fiber 3 g
Sugar 4 g
Protein 4 g
DIETARY EXCHANGES:
1 Starch
SERVES 8
Topped with baked wonton strips for extra crunch, this slaw makes a lovely presentation.
Cooking spray
8 wonton wrappers
¼ teaspoon five-spice powder or no-salt-added all-purpose seasoning
2 tablespoons all-fruit apricot spread
2 tablespoons fresh orange juice
1 tablespoon cider vinegar
2 teaspoons canola or corn oil
1 teaspoon toasted sesame oil
2 cups shredded green cabbage
1 cup shredded red cabbage
1 medium carrot, shredded
6 medium radishes, thinly sliced
2 medium green onions, thinly sliced
Preheat the oven to 400°F. Lightly spray a baking sheet with cooking spray.
Cut the wonton wrappers into strips ¼ inch wide. Arrange the strips in a single layer on the baking sheet (they don’t have to be perfectly straight; a slight twist or bend looks interesting). Lightly spray the tops with cooking spray.
Sprinkle the strips with the five-spice powder.
Bake for 5 to 6 minutes, or until golden brown. Transfer the baking sheet to a cooling rack and let the strips cool for 5 to 10 minutes.
In a medium bowl, whisk together the fruit spread, orange juice, vinegar, and oils.
Add the remaining ingredients, tossing to coat.
To serve, mound the slaw on eight plates. Sprinkle with the wonton strips.
COOK’S TIP
A package of wonton wrappers will provide more than you need for this recipe. Separate the extras into batches of 8 so you’ll be ready to make this recipe again, then freeze them in plastic freezer bags or other airtight containers for up to four months. You can also cut all the wrappers into strips, bake, and store in an airtight container at room temperature for up to five days.
COOK’S TIP on Five-Spice Powder
You can usually find five-spice powder in the spice section of your grocery store and in Asian markets. If you prefer, you can easily make your own. Simply combine equal amounts of cinnamon, cloves, fennel seed, star anise, and Szechuan peppercorns, all in ground form. If Szechuan peppercorns aren’t readily available, substitute black pepper; if you can’t find star anise, you can leave it out.
PER SERVING
Calories 65
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 1 mg
Sodium 60 mg
Carbohydrates 11 g
Fiber 1 g
Sugar 4 g
Protein 1 g
DIETARY EXCHANGES:
½ Other Carbohydrate
½ Fat
SERVES 6
Make this dish well in advance—the flavors improve with age. Serve it at room temperature or chilled, by itself, on a leaf of lettuce, or as stuffing for hollowed-out tomatoes, zucchini halves, or bell peppers.
2 cups water
2 cups low-sodium vegetable broth
1 cup uncooked bulgur
¼ cup fresh lemon juice
1 tablespoon olive oil (extra-virgin preferred)
2 medium tomatoes, finely chopped
3 medium green onions, finely chopped
¼ cup finely chopped fresh mint or 1 tablespoon dried, crumbled
¼ cup snipped fresh parsley
Pepper to taste
In a medium saucepan, bring the water and broth to a boil over high heat.
Put the bulgur in a large heatproof bowl. Stir in the boiling broth mixture. Cover and let stand for 1 hour, or until most of the liquid is absorbed. Drain well in a colander. Squeeze out the excess moisture with your hands or by putting the bulgur in cheesecloth or a dish towel, gathering the ends together, and squeezing. Return the bulgur to the large bowl.
In a small bowl, whisk together the lemon juice and oil. Pour over the bulgur.
Gently stir in the remaining ingredients. Cover and refrigerate for at least 1 hour so the flavors blend. Serve chilled or let the salad return to room temperature before serving.
COOK’S TIP on Bulgur
Bulgur is a form of whole wheat that’s been cleaned, soaked, dried, and cracked into fine, medium, or coarse grains. Nutritious and versatile, bulgur is available at most supermarkets and health food stores.
PER SERVING
Calories 124
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 31 mg
Carbohydrates 23 g
Fiber 6 g
Sugar 2 g
Protein 4 g
DIETARY EXCHANGES:
1½ Starch
½ Fat
SERVES 6
As a change from the tuna listed here, try canned or vacuum-packed salmon or a cooked fish of your choice. To add nutrients and make the salad look fancier, line a bowl or platter with romaine leaves, spoon the salad over the lettuce, and top with tomato wedges.
10 ounces dried small or medium pasta shells (whole-wheat preferred)
2 6-ounce cans low-sodium tuna in water, drained and flaked
1 medium red, green, or yellow bell pepper, chopped
1 cup frozen green peas, thawed
1 small red onion, finely chopped
4 or 5 medium radishes, finely chopped
¼ cup chopped fresh basil or 1 tablespoon plus 1 teaspoon dried, crumbled
¼ cup snipped fresh parsley
½ cup light Italian salad dressing
½ teaspoon Dijon mustard
Prepare the pasta using the package directions, omitting the salt and oil. Drain well in a colander. Transfer to a large serving bowl.
Stir the tuna, bell pepper, peas, onion, radishes, basil, and parsley into the pasta.
In a small bowl, whisk together the salad dressing and mustard. Stir gently into the pasta mixture. Serve at room temperature or cover and refrigerate for several hours so the flavors blend.
PER SERVING
Calories 304
Total Fat 6.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 1.5 g
Cholesterol 24 mg
Sodium 337 mg
Carbohydrates 42 g
Fiber 8 g
Sugar 5 g
Protein 22 g
DIETARY EXCHANGES:
3 Starch
2 Very Lean Meat
SERVES 6
Like the Taboulleh, this salad is excellent on lettuce and as a stuffing for tomatoes, bell peppers, or zucchini.
Chicken Salad
2 cups diced boneless cooked chicken breast, cooked without salt, skin and all visible fat discarded
¼ cup fat-free plain yogurt
¼ cup light mayonnaise
2 medium green onions, thinly sliced
1 small carrot, grated
2 medium radishes, grated
3 tablespoons chopped celery
2 tablespoons chopped green bell pepper 2 tablespoons snipped fresh parsley
1½ tablespoons tarragon vinegar, or 1½ tablespoons plain rice vinegar or white wine vinegar plus ⅛ teaspoon dried tarragon, crumbled
1 teaspoon Italian seasoning, crumbled
1 teaspoon Worcestershire sauce (lowest sodium available)
¼ teaspoon pepper, or to taste
6 large lettuce leaves, such as romaine
1 8-ounce can mandarin oranges in water or juice, drained
In a large bowl, stir together the chicken salad ingredients. Cover and refrigerate for at least 1 hour so the flavors blend.
To serve, place the lettuce leaves on six plates. Spoon the chicken salad over the lettuce. Top with the mandarin oranges.
PER SERVING
Calories 146
Total Fat 5.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 1.5 g
Cholesterol 43 mg
Sodium 135 mg
Carbohydrates 8 g
Fiber 1 g
Sugar 5 g
Protein 16 g
DIETARY EXCHANGES:
½ Other Carbohydrate
2 Lean Meat
SERVES 6
Warm from the oven, roasted potatoes are tossed with a colorful mix of chicken, green beans, roasted bell peppers, kalamata olives, and a lemony—but not too lemony—dressing.
Salad
Olive oil spray
1 pound small red potatoes (about 6), unpeeled, cut into ¾-inch cubes
1½ pounds fresh or frozen green beans, trimmed if fresh
2 cups diced boneless cooked chicken breast, cooked without salt, skin and all visible fat discarded
½ cup roasted red bell peppers, drained and rinsed if bottled, coarsely chopped
½ cup kalamata olives, coarsely chopped
½ teaspoon salt
Dressing
2 tablespoons white wine vinegar
2 tablespoons fresh lemon juice
2 medium garlic cloves, minced
2 teaspoons light brown sugar
2 teaspoons olive oil
1 teaspoon grated lemon zest
½ teaspoon dried oregano, crumbled
⅛ teaspoon pepper (optional)
Preheat the oven to 400°F. Lightly spray a baking sheet with olive oil spray.
Put the potatoes in a single layer on the baking sheet. Lightly spray the potatoes with olive oil spray.
Bake for 35 to 40 minutes, or until the potatoes are golden brown and tender when pierced with the tip of a sharp knife.
Meanwhile, in a large saucepan, bring the green beans and enough water to cover to a boil over high heat. Reduce the heat to medium high and cook for 6 to 8 minutes, or until tender, stirring occasionally. Drain well in a colander. Pat dry with paper towels. Transfer to a large serving bowl.
Gently stir in the potatoes, chicken, bell pepper, olives, and salt.
In a small bowl, whisk together the dressing ingredients. Pour over the salad. Toss to coat. Serve warm or cover and refrigerate until needed to serve chilled.
PER SERVING
Calories 224
Total Fat 6.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 4.0 g
Cholesterol 40 mg
Sodium 452 mg
Carbohydrates 24 g
Fiber 5 g
Sugar 4 g
Protein 18 g
DIETARY EXCHANGES:
1 Starch
2 Vegetable
2 Lean Meat
SERVES 4
Get double the flavor boost from the artichokes in this one-dish meal by using them in both the lively dressing and the salad.
4 ounces dried rotini (whole-wheat preferred)
1 14-ounce can artichokes, drained, with ¼ cup liquid reserved, divided use
¼ cup fresh lemon juice
2 tablespoons dried basil, crumbled
2 medium garlic cloves, minced
¼ teaspoon crushed red pepper flakes
2 cups diced boneless cooked chicken breast, cooked without salt, skin and all visible fat discarded
1 medium red bell pepper, cut into thin strips about 2 inches long
2 tablespoons olive oil (extra-virgin preferred)
¼ teaspoon salt
4 large lettuce leaves
Prepare the pasta using the package directions, omitting the salt and oil. Transfer to a colander and run under cold water to cool completely. Drain well.
Meanwhile, in a food processor or blender, process half the artichokes, the reserved artichoke liquid, and the lemon juice, basil, garlic, and red pepper flakes until smooth.
Coarsely chop the remaining artichokes. Transfer to a medium bowl.
To assemble, stir the chicken and bell pepper into the chopped artichokes. Stir in the pasta. Pour in the dressing, tossing gently to coat. Gently stir in the olive oil and salt. Place the lettuce leaves on four plates. Spoon the salad over the lettuce. Serve immediately for peak flavor.
PER SERVING
Calories 323
Total Fat 10.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 6.0 g
Cholesterol 60 mg
Sodium 382 mg
Carbohydrates 31 g
Fiber 6 g
Sugar 4 g
Protein 28 g
DIETARY EXCHANGES:
1½ Starch
1 Vegetable
3 Lean Meat
SERVES 6
You can bake the tortillas and, if you wish, make your own salsa for this crisp, light vegetarian entrée in advance, then assemble the salad just before serving.
6 6-inch corn tortillas
Cooking spray
½ teaspoon chili powder
6 cups shredded romaine (about 12 ounces)
1 19-ounce can no-salt-added kidney beans, rinsed and drained
½ cup grated fat-free mozzarella cheese
½ cup grated fat-free Cheddar cheese
3 medium tomatoes (2 red and 1 yellow preferred), chopped
6 tablespoons salsa
Preheat the oven to 350°F.
Lightly spray both sides of each tortilla with cooking spray. Sprinkle the top side with chili powder. Place in a single layer on a baking sheet.
Bake for 10 to 15 minutes, or until crisp and lightly browned.
To assemble, break the tortillas into bite-size pieces. Sprinkle on six plates. Top each serving with the remaining ingredients in the order listed.
PER SERVING
Calories 166
Total Fat 0.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 3 mg
Sodium 303 mg
Carbohydrates 28 g
Fiber 7 g
Sugar 5 g
Protein 14 g
DIETARY EXCHANGES:
1½ Starch
½ Other Carbohydrate
1½ Very Lean Meat
SERVES 8
Team this pretty entrée salad with fresh fruit and crusty whole-grain bread.
Salad
1 cup uncooked brown rice
1 cup fat-free, low-sodium chicken broth
6 ounces lower-sodium, low-fat ham, all visible fat discarded, cut into ¼-inch cubes
1 cup fresh or frozen whole-kernel corn, thawed if frozen
1 cup frozen green peas, thawed
4 medium green onions, thinly sliced
1 medium red, yellow, or green bell pepper, finely chopped
4 or 5 medium radishes, finely chopped
¼ cup snipped fresh parsley
1 tablespoon fresh dillweed or 1 teaspoon dried, crumbled
Dressing
½ cup light Italian salad dressing
½ teaspoon Dijon mustard
8 lettuce leaves, preferably red leaf
Fresh mint or parsley sprigs (optional)
Prepare the rice using the package directions, substituting the broth for 1 cup of the water and omitting the salt. Pour the rice onto a large baking sheet and let cool. Transfer to a large bowl.
Stir in the remaining salad ingredients.
In a small bowl, whisk together the salad dressing and mustard. Pour over the salad, stirring to coat.
Serve at room temperature or cover and refrigerate to serve chilled. At serving time, place the lettuce leaves on eight plates. Put a scoop of salad on each lettuce leaf. Garnish with the sprigs.
PER SERVING
Calories 179
Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 1.5 g
Cholesterol 9 mg
Sodium 422 mg
Carbohydrates 28 g
Fiber 4 g
Sugar 4 g
Protein 8 g
DIETARY EXCHANGES:
2 Starch
½ Lean Meat
MAKES ABOUT 1¼ CUPS; 2 tablespoons per serving
Serve this dressing cold or hot. It can be used as a dip or on poultry, baked potatoes, or cold seafood. It keeps well when covered and refrigerated.
½ cup fat-free plain yogurt
½ cup fat-free sour cream
1 medium green onion, minced
2 tablespoons finely snipped fresh parsley or cilantro
½ teaspoon salt-free lemon-herb seasoning
½ teaspoon honey or sugar
¼ teaspoon Italian seasoning, crumbled (optional)
In a small bowl, whisk together the yogurt and sour cream.
Whisk in the remaining ingredients.
To serve cold, cover and refrigerate until ready to use. To serve heated, pour into a small saucepan and warm over medium heat, gently stirring until heated through. Do not boil.
PER SERVING
Calories 21
Total Fat 0.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 2 mg
Sodium 20 mg
Carbohydrates 4 g
Fiber 0 g
Sugar 2 g
Protein 2 g
DIETARY EXCHANGES:
Free
MAKES ABOUT 1 CUP; 2 tablespoons per serving
You can use this guacamole-like recipe as a salad dressing, condiment, or dip. The flavor of the avocado is enhanced by the broiled tomatillos, which look like small green tomatoes enclosed in thin, papery husks.
Cooking spray
6 tomatillos
1 medium avocado, chopped (about 1 cup)
1 medium green onion, chopped
2 medium garlic cloves, minced
½ fresh jalapeño pepper, seeds and ribs discarded, chopped
1 teaspoon sugar
1 teaspoon fresh lemon juice
½ teaspoon ground cumin
½ teaspoon chili powder
¼ teaspoon salt
⅛ teaspoon pepper
Preheat the broiler. Lightly spray the broiler pan and rack with cooking spray.
Discard the husks of the tomatillos. Rinse the tomatillos in cold water. Cut each in half. Place with the skin side up in the broiler pan.
Broil 4 to 6 inches from the heat for 5 minutes. Turn over and broil for 2 to 3 minutes, or until slightly tender. Transfer to a covered container and refrigerate for at least 10 minutes to cool.
In a food processor or blender, process all the ingredients for 1 minute, or until smooth.
PER SERVING
Calories 56
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0 mg
Sodium 77 mg
Carbohydrates 5 g
Fiber 3 g
Sugar 2 g
Protein 1 g
DIETARY EXCHANGES:
1 Vegetable
1 Fat
MAKES ABOUT ¾ CUP; 2 tablespoons per serving
Replacing the cilantro with other herbs, such as parsley, mint, oregano, and tarragon, or with salt-free herb seasoning will give you a range of flavored salad dressings.
6 ounces low-sodium mixed-vegetable juice or low-sodium tomato juice
1 tablespoon very finely chopped onion, any variety
1 tablespoon very finely chopped celery
1 tablespoon very finely chopped bell pepper, any color
1 tablespoon grated carrot
1 tablespoon finely snipped fresh cilantro or 1 teaspoon dried, crumbled
1 teaspoon fresh lemon juice
½ teaspoon sugar
¼ teaspoon red hot-pepper sauce or ½ teaspoon Worcestershire sauce (lowest sodium available)
Pepper to taste
In a small bowl, whisk together all the ingredients. Cover and refrigerate for at least 2 hours so the flavors blend.
PER SERVING
Calories 9
Total Fat 0.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 20 mg
Carbohydrates 2 g
Fiber 0 g
Sugar 2 g
Protein 0 g
DIETARY EXCHANGES:
Free
MAKES ABOUT 1 CUP; 2 tablespoons per serving
Cool and creamy, this dressing puts the finishing touch on your favorite salad greens. Pack some in a small airtight container along with some raw vegetables for lunchtime dipping.
¾ cup low-fat buttermilk
¼ cup fat-free sour cream
2 tablespoons light mayonnaise
2 tablespoons shredded or grated Parmesan cheese
½ teaspoon dried parsley, crumbled
½ teaspoon dried chives
¼ teaspoon dried oregano, crumbled
¼ teaspoon garlic powder
⅛ teaspoon salt
⅛ teaspoon pepper (coarsely ground preferred)
In a medium bowl, whisk together all the ingredients. Cover and refrigerate for 30 minutes before serving.
PER SERVING
Calories 35
Total Fat 2.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 4 mg
Sodium 117 mg
Carbohydrates 3 g
Fiber 0 g
Sugar 2 g
Protein 2 g
DIETARY EXCHANGES:
½ Fat
MAKES ABOUT 1 CUP; 2 tablespoons per serving
Why bother with a salad dressing that has to be cooked? Because it is delicious enough to make the little bit of extra time well worthwhile. Also, the recipe makes eight servings and keeps well for up to five days, so you’ll probably have plenty left over. This zesty, tangy vinaigrette is especially good over crisp romaine.
1 tablespoon cornstarch
¾ cup water
¼ cup crumbled low-fat feta cheese
2 tablespoons white wine vinegar
1 tablespoon plus 1 teaspoon olive oil (extra-virgin preferred)
1 tablespoon Dijon mustard
2 teaspoons honey
1 medium garlic clove, minced
⅛ teaspoon salt
⅛ teaspoon pepper
Put the cornstarch in a small saucepan. Add the water, stirring to dissolve. Bring to a boil over high heat, stirring occasionally. Cook for 2 to 3 minutes, or until thick and bubbly. Transfer to a medium bowl. Cover and refrigerate for at least 15 minutes.
Stir in the remaining ingredients. Serve or pour into a jar with a tight-fitting lid and store, refrigerated.
PER SERVING
Calories 40
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 1 mg
Sodium 123 mg
Carbohydrates 3 g
Fiber 0 g
Sugar 2 g
Protein 1 g
DIETARY EXCHANGES:
½ Fat
MAKES ABOUT ¾ CUP; 2 tablespoons per serving
Try this silky-smooth dressing over salad greens tossed with the extra half-can of artichokes.
½ 14-ounce can artichoke hearts, undrained
2 tablespoons fat-free, low-sodium chicken broth
2 tablespoons fresh lemon juice
1 tablespoon olive oil (extra-virgin preferred)
2 medium garlic cloves, minced
½ teaspoon Dijon mustard
¼ teaspoon pepper
Pour off 1 tablespoon liquid from the artichokes and reserve. In a colander, rinse and drain the artichokes. Transfer to a food processor or blender.
Add the remaining ingredients, including the 1 tablespoon artichoke liquid, and process until very smooth. Transfer to a jar with a tight-fitting lid and refrigerate until ready to serve.
PER SERVING
Calories 31
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 69 mg
Carbohydrates 2 g
Fiber 0 g
Sugar 0 g
Protein 1 g
DIETARY EXCHANGES:
½ Fat