Mixed Green Salad with Peppery Citrus Dressing
Salad Greens with Mixed-Herb Vinaigrette
Wedge Salad with Gorgonzola and Walnuts
Tomato Salad with Creamy Horseradish Dressing
Chopped Veggie Salad with Feta
Cantaloupe Wedges with Ginger-Citrus Sauce
Mixed Green Salad with
Peppery Citrus Dressing
Grapefruit zest and lemon zest give this salad its pizzazz.
Serves 5; 1 1/2 cups salad and 2 tablespoons dressing per serving
6 cups mixed salad greens
1 cup thinly sliced red onion
1 cup snipped fresh cilantro
PEPPERY CITRUS DRESSING
1/2 tablespoon grated grapefruit zest
1/2 cup fresh grapefruit juice
1 teaspoon grated lemon zest
1 1/2 tablespoons fresh lemon juice
1/2 tablespoon sugar
1/2 tablespoon canola oil
1 small fresh jalapeño pepper, seeds and ribs discarded, minced
1 Arrange the salad greens on a platter. Top with the onion and cilantro.
2 For the dressing, put the ingredients in a small jar with a tight-fitting lid. Shake vigorously to blend. Pour over the salad mixture. Serve immediately.
EXCHANGES
1/2 Fat
1/2 Carbohydrate
Calories 54
Calories from Fat 14
Total Fat 2 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.8 g
Cholesterol 0 mg
Sodium 13 mg
Total Carbohydrate 9 g
Dietary Fiber 2 g
Sugars 7 g
Protein 1 g
Salad Greens with Mixed-Herb Vinaigrette
Delicate baby salad greens and intensely flavored vinaigrette complement each other in this simple salad. The vinaigrette is also very good on thin slices of vine-ripened tomato.
Serves 5; about 2 cups greens and 2 heaping tablespoons dressing per serving
MIXED-HERB VINAIGRETTE
1/3 cup finely chopped fresh basil or 1 1/2 tablespoons dried basil, crumbled
1/4 cup dry white wine (regular or nonalcoholic)
2 tablespoons chopped fresh oregano or 2 teaspoons dried oregano, crumbled
2 tablespoons olive oil (extra virgin preferred)
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1/2 tablespoon cider vinegar
1/2 tablespoon Dijon mustard
1 medium garlic clove, minced
1/2 teaspoon salt
1/4 teaspoon pepper
SALAD
10 cups mixed salad greens (baby greens preferred)
1 Put the vinaigrette ingredients in a small jar with a tight-fitting lid. Shake vigorously until completely blended.
2 Just before serving, put the salad greens in a salad bowl. Shake the vinaigrette again. Pour it over the salad. Toss gently.
EXCHANGES
1 Vegetable
1 Fat
Calories 77
Calories from Fat 51
Total Fat 6 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 4.0 g
Cholesterol 0 mg
Sodium 286 mg
Total Carbohydrate 4 g
Dietary Fiber 1 g
Sugars 3 g
Protein 1 g
Wedge Salad with Gorgonzola and Walnuts
Dijon mustard and garlic perk up a basic dressing for an iceberg wedge.
Serves 4; 1 lettuce wedge and 2 tablespoons dressing per serving
DRESSING
1/4 cup fat-free or low-fat plain yogurt
3 tablespoons fat-free milk
2 tablespoons fat-free or light mayonnaise dressing
1 teaspoon Dijon mustard
1/2 medium garlic clove, minced
1/4 teaspoon salt
SALAD
1 medium head of iceberg lettuce, cut into 4 wedges (about 3 ounces each)
1/2 cup finely chopped green onions (green and white parts)
1 ounce crumbled Gorgonzola cheese
1 tablespoon plus 1 teaspoon chopped walnuts, dry-roasted
1 In a small bowl, whisk together the dressing ingredients.
2 Place the lettuce wedges on a platter. Spoon the dressing over all. Sprinkle with the green onions, cheese, and walnuts.
EXCHANGES
1 Vegetable
1 Fat
Calories 71
Calories from Fat 32
Total Fat 4 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 0.9 g
Cholesterol 6 mg
Sodium 355 mg
Total Carbohydrate 6 g
Dietary Fiber 2 g
Sugars 3 g
Protein 4 g
Tomato Salad with Creamy Horseradish Dressing
When tomatoes are at their best, this salad really shows them off.
Serves 4; 3 tomato slices and 2 tablespoons dressing per serving
CREAMY HORSERADISH DRESSING
1/3 cup fat-free or light sour cream
2 tablespoons fat-free or light mayonnaise dressing
1 teaspoon Dijon mustard
1 teaspoon prepared white horseradish
1/4 teaspoon salt
1/4 teaspoon pepper
SALAD
2 cups mixed salad greens
3 small tomatoes, each cut into 4 slices, or 12 ounces Italian plum tomatoes, sliced or quartered
Pepper to taste (optional)
1 In a small bowl, whisk together the dressing ingredients.
2 To serve, place the salad greens on a platter. Arrange the tomatoes on top. Spoon about 2 teaspoons dressing on each tomato slice. Sprinkle with additional pepper.
EXCHANGES
1/2 Carbohydrate
Calories 44
Calories from Fat 3
Total Fat 0 g
Saturated Fat 0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 1 mg
Sodium 266 mg
Total Carbohydrate 9 g
Dietary Fiber 1 g
Sugars 5 g
Protein 2 g
This attractive salad is a real show-stopper!
Serves 6; 1/2 cup per serving
CITRUS DRESSING
2 tablespoons fresh lime juice
2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon red hot-pepper sauce
SALAD
16 medium spinach leaves
1/2 medium cucumber, peeled and sliced (about 4 ounces)
1 medium tomato, sliced crosswise and halved (about 4 ounces)
1 medium avocado, thinly sliced
1/2 cup snipped fresh cilantro
1 ounce feta cheese, crumbled
1 In a small bowl, whisk together the dressing ingredients.
2 On a platter, decoratively arrange the spinach leaves, cucumber, tomato, and avocado slices like a fan or accordion. Spoon the dressing over all. Sprinkle with the cilantro and feta. Serve immediately so the spinach doesn’t wilt and the flavors are more intense.
EXCHANGES
1 Vegetable
1 Fat
Calories 68
Calories from Fat 45
Total Fat 5 g
Saturated Fat 1.3 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 2.6 g
Cholesterol 4 mg
Sodium 179 mg
Total Carbohydrate 5 g
Dietary Fiber 2 g
Sugars 2 g
Protein 2 g
Chopped Veggie Salad with Feta
When you want a change from tossed green salad, try this easy alternative.
Serves 4; 3/4 cup per serving
1/2 14-ounce can quartered artichoke hearts, rinsed, drained, and coarsely chopped
4 ounces button mushrooms, chopped (about 1/4-inch cubes)
1 small tomato, seeded and chopped
1/4 cup finely chopped green onions (green and white parts)
1/4 cup snipped fresh parsley
1/2 tablespoon dried basil, crumbled
3/4 teaspoon dried oregano, crumbled
1/2 ounce feta cheese with sun-dried tomatoes and basil, crumbled
In a medium bowl, toss together all the ingredients except the feta. Add the feta and toss gently. This salad is best if served within 1 hour of preparation.
EXCHANGES
1 Vegetable
Calories 39
Calories from Fat 11
Total Fat 1 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.2 g
Cholesterol 2 mg
Sodium 123 mg
Total Carbohydrate 6 g
Dietary Fiber 1 g
Sugars 2 g
Protein 2 g
Chopping the mushrooms into very small pieces allows them to absorb lots of flavor from the other ingredients.
This kaleidoscope-colored salad is just right with Asian entrées or as a change from coleslaw at picnics and barbecues.
Serves 4; 1/2 cup per serving
SALAD
1/2 8-ounce can sliced water chestnuts, rinsed, drained, and halved
1/2 cup finely chopped red onion
1/2 medium yellow bell pepper, finely chopped
3 ounces fresh snow peas (do not use frozen), trimmed, cut diagonally into 1/2-inch pieces
2 tablespoons snipped fresh cilantro
DRESSING
2 tablespoons fresh lemon juice
1/2 tablespoon sugar
1/2 tablespoon canola oil
1 teaspoon grated peeled gingerroot
1 In a medium bowl, stir together the salad ingredients.
2 Put the dressing ingredients in a jar with a tight-fitting lid. Shake vigorously to blend well. Pour over the salad. Toss gently.
EXCHANGES
1 Vegetable
1/2 Fat
Calories 50
Calories from Fat 16
Total Fat 2 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 6 mg
Total Carbohydrate 8 g
Dietary Fiber 1 g
Sugars 5 g
Protein 1 g
Although this sweet and tangy coleslaw is good with almost any entrée, it is especially well suited to Mexican food. Try it with Fabulous Fajitas.
Serves 5; 1/2 cup per serving
2 cups packaged shredded coleslaw mix
1/2 cup diced yellow summer squash
1/2 poblano pepper, seeds and ribs discarded, chopped
1/4 medium red bell pepper, chopped
1/4 cup snipped fresh cilantro
1 1/2 tablespoons fat-free or light mayonnaise dressing
1/2 tablespoon fresh lime juice
1/2 tablespoon sugar (2 teaspoons if using light mayonnaise dressing)
1/8 teaspoon salt
In a large bowl, toss all the ingredients to coat. Serve immediately for peak flavor (the flavor begins to break down if the salad is chilled).
EXCHANGES
1 Vegetable
Calories 22
Calories from Fat 1
Total Fat 0 g
Saturated Fat 0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0 g
Cholesterol 0 mg
Sodium 100 mg
Total Carbohydrate 5 g
Dietary Fiber 1 g
Sugars 3 g
Protein 1 g
Bigger chunks of veggies turn Italian-inspired salsa into a sensational salad.
Serves 6; 1/2 cup per serving
10 ounces grape tomatoes or cherry tomatoes, halved (about 2 cups)
1/2 medium green bell pepper, chopped
1/2 cup chopped red onion
1/2 cup snipped fresh parsley
3 tablespoons capers, rinsed and drained
2 tablespoons cider vinegar
1 tablespoon olive oil (extra virgin preferred)
2 teaspoons dried basil, crumbled
1 teaspoon dried oregano, crumbled
1/8 teaspoon crushed red pepper flakes
1/4 teaspoon salt
In a medium bowl, gently toss all the ingredients. Let stand for 10 minutes before serving.
A variety of cherry tomato, the grape tomato is sweet and less watery than its relative. That means it won’t break down the intensity of other ingredients.
EXCHANGES
1 Vegetable
1/2 Fat
Calories 43
Calories from Fat 23
Total Fat 3 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.7 g
Cholesterol 0 mg
Sodium 232 mg
Total Carbohydrate 5 g
Dietary Fiber 2 g
Sugars 3 g
Protein 1 g
If you like your salad fresh, crisp, and colorful, this will become a favorite.
Serves 4; 1/2 cup per serving
1/2 medium yellow bell pepper, thinly sliced
1 small carrot, thinly sliced
1 ounce snow peas, trimmed
1/4 cup thinly sliced red onion
2 1/4 teaspoons canola oil
1/2 tablespoon cider vinegar
1/2 tablespoon sugar
1/8 teaspoon salt
Dash of red hot-pepper sauce, or to taste
In a large bowl, toss together all the ingredients. Serve immediately for peak flavor.
EXCHANGES
1 Vegetable
1/2 Fat
Calories 46
Calories from Fat 24
Total Fat 3 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 81 mg
Total Carbohydrate 6 g
Dietary Fiber 1 g
Sugars 4 g
Protein 1 g
With their visual appeal, these cucumber boats are a great choice when it’s your turn to bring the salad.
Serves 4; 1 stuffed cucumber half per serving
2 large cucumbers, cut in half lengthwise
1/2 15-ounce can no-salt-added black beans, rinsed and drained
1 medium Anaheim pepper, seeds and ribs discarded, finely chopped
1/3 cup finely chopped red onion
1/4 cup snipped fresh cilantro
2 tablespoons cider vinegar
2 tablespoons fresh lime juice
1/4 teaspoon salt
1 tablespoon olive oil (extra virgin preferred)
1 Using a spoon, remove and discard the cucumber seeds. Carefully scoop out and keep most of the flesh of the cucumber, leaving a thin shell. Chop the cucumber flesh.
2 In a medium bowl, toss the chopped cucumber with the remaining ingredients except the oil. Gently stir in the oil.
3 To serve, spoon the bean mixture into each cucumber half.
You can prepare the cucumber boats up to 24 hours in advance. It’s better to wait until serving time to assemble the salad ingredients, however.
EXCHANGES
1/2 Starch
1 Vegetable
1 Fat
Calories 103
Calories from Fat 33
Total Fat 4 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0 mg
Sodium 151 mg
Total Carbohydrate 15 g
Dietary Fiber 3 g
Sugars 5 g
Protein 4 g
There’s just something about a cold, creamy salad that sets off a meal.
Serves 6; 1/2 cup per serving
DRESSING
3 tablespoons fat-free or light mayonnaise dressing
1/2 tablespoon dried dill weed, crumbled
1/2 tablespoon Dijon mustard
1/2 teaspoon sugar
1/4 teaspoon salt
SALAD
1 large red bell pepper, chopped
1 medium cucumber, peeled, seeded, and chopped
1 medium rib of celery, chopped
1/2 cup frozen green peas
1/2 cup frozen whole-kernel corn
1 In a medium bowl, whisk together the dressing ingredients.
2 Add the remaining ingredients. Using a rubber scraper so you can incorporate all the dressing, stir together gently.
3 Let stand for 15 minutes to absorb flavors. Serve within another 15 minutes for the best texture and flavor (the dressing begins to break down if it stands too long).
Don’t thaw the peas and corn before adding them. They will thaw slightly during the standing time, giving the dish a fresh taste and good texture.
EXCHANGES
1/2 Carbohydrate
Calories 44
Calories from Fat 2
Total Fat 0 g
Saturated Fat 0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0 g
Cholesterol 0 mg
Sodium 199 mg
Total Carbohydrate 9 g
Dietary Fiber 2 g
Sugars 3 g
Protein 2 g
Flecks of red and green brighten up this zippy potato salad. Double the recipe if you have a larger gathering.
Serves 4; 1/2 cup per serving
8 ounces red potatoes, cut into 1/2-inch cubes
1/2 medium green bell pepper, finely chopped
1/2 medium rib of celery, finely chopped
1/4 cup finely chopped red onion
1 1/2 tablespoons fat-free or light mayonnaise dressing
1 tablespoon fat-free or light sour cream
2 1/4 teaspoons cider vinegar
1 teaspoon prepared mustard
1/4 teaspoon salt
1 Set a steamer basket in a small amount of simmering water in a medium saucepan. Put the potatoes in the basket. Cook, covered, for 8 to 10 minutes, or until tender.
2 Transfer to a colander and run under cold water until completely cooled. Shake off the excess liquid.
3 Meanwhile, in a medium bowl, stir together the remaining ingredients.
4 Stir the potatoes into the bell pepper mixture. Cover with plastic wrap and refrigerate for 30 minutes.
EXCHANGES
1 Starch
Calories 65
Calories from Fat 1
Total Fat 0 g
Saturated Fat 0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0 g
Cholesterol 0 mg
Sodium 210 mg
Total Carbohydrate 15 g
Dietary Fiber 2 g
Sugars 3 g
Protein 2 g
Cantaloupe Wedges with
Ginger-Citrus Sauce
This versatile dish is great for breakfast, brunch, lunch, or dinner.
Serves 4; 2 cantaloupe wedges, 2 tablespoons blueberries, and 2 tablespoons sauce per serving
GINGER-CITRUS SAUCE
1/4 cup frozen orange juice concentrate
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 1/2 tablespoons honey
1 teaspoon grated peeled gingerroot
FRUIT
1-pound cantaloupe, peeled, seeded, and cut into 8 wedges or diced
1/2 cup blueberries
1 In a small bowl, whisk together the sauce ingredients.
2 Arrange the cantaloupe on a platter, sprinkle with the blueberries, and spoon the sauce over the fruit. Serve immediately for peak flavor.
EXCHANGES
1 1/2 Fruit
Calories 85
Calories from Fat 2
Total Fat 0 g
Saturated Fat 0 g
Polyunsaturated Fat 0 g
Monounsaturated Fat 0 g
Cholesterol 0 mg
Sodium 9 mg
Total Carbohydrate 21 g
Dietary Fiber 1 g
Sugars 19 g
Protein 1 g
Whether you’re entertaining overnighters, having a patio party, or going to a family reunion, this will be a refreshing, brilliantly colored hit. If you want fewer servings, it’s easy to reduce the amounts.
Serves 12; 1/2 cup per serving
1/2 cup sweetened flaked coconut
2 cups quartered strawberries
1 medium banana, sliced diagonally
1 medium mango, cubed
2 kiwifruit, peeled and cut into wedges
1 teaspoon grated orange zest
Juice of 1 medium orange
1 teaspoon grated lemon zest
1 tablespoon fresh lemon juice
1/2 tablespoon sugar
1 Heat a large nonstick skillet over medium-high heat. Lightly brown the coconut for 1 to 2 minutes, stirring constantly. Remove from the heat.
2 Arrange the strawberries, banana, mango, and kiwifruit on a platter.
3 In a small bowl, whisk together the remaining ingredients. Pour over the fruit. Sprinkle with the coconut.
EXCHANGES
1 Fruit
Calories 60
Calories from Fat 12
Total Fat 1 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0 g
Monounsaturated Fat 0 g
Cholesterol 0 mg
Sodium 10 mg
Total Carbohydrate 13 g
Dietary Fiber 2 g
Sugars 10 g
Protein 1 g
Although children love this colorful salad, it’s dressed up enough to appeal to adults as well.
Serves 6; 1 wedge and about 1/3 cup fruit per serving
0.3-ounce package sugar-free lemon gelatin (4-serving size)
1 cup boiling water
1/2 cup cold water
1 tablespoon fresh lemon juice
TOPPING
1 teaspoon grated lemon zest
1 cup fat-free or low-fat vanilla yogurt
1 kiwifruit, peeled and sliced
1/2 cup diced mango
1 cup quartered strawberries
1 Put the gelatin in a 9-inch glass pie pan or 8- or 9-inch square glass baking dish. Pour in the boiling water. Stir until the gelatin is completely dissolved.
2 Stir in the cold water and lemon juice. Cover with plastic wrap. Refrigerate until firm, about 4 hours.
3 For the topping, stir the lemon zest into the yogurt. Spoon the yogurt evenly over the gelatin mixture. Arrange the fruit decoratively on the yogurt. Cut into wedges or squares. Serve within 2 hours of adding topping for best results.
It’s easier to remove the zest of citrus fruit before squeezing out the juice. A rasp zester works well. Just be careful and don’t grate the bitter white pith just below the peel.
EXCHANGES
1 Fruit
Calories 55
Calories from Fat 2
Total Fat 0 g
Saturated Fat 0 g
Polyunsaturated Fat 0 g
Monounsaturated Fat 0 g
Cholesterol 1 mg
Sodium 63 mg
Total Carbohydrate 11 g
Dietary Fiber 1 g
Sugars 8 g
Protein 3 g
When you want to use up some leftover chicken, here’s a filling salad to try.
Serves 4; heaping 1 1/2 cups per serving
3 ounces dried whole-wheat rotini
14-ounce can quartered artichoke hearts, rinsed, drained, and coarsely chopped
8 ounces boneless, skinless cooked chicken breasts, diced
14 slices turkey pepperoni, halved
1 medium green bell pepper, finely chopped
1/2 cup thinly sliced red onion
1/2 cup chopped roasted red bell peppers, rinsed and drained if bottled
1/2 tablespoon dried basil, crumbled
1 tablespoon cider vinegar
1 tablespoon olive oil (extra virgin preferred)
1 1/2 ounces feta cheese with sun-dried tomato and basil, crumbled
1 Cook the pasta using the package directions, omitting the salt and oil. Drain in a colander. Run under cold water until completely cooled. Drain well.
2 Meanwhile, in a large bowl, stir together the artichokes, chicken, pepperoni, green bell pepper, onion, red bell pepper, and basil.
3 Add the pasta, vinegar, and oil to the artichoke mixture and toss gently. Add the feta and toss gently. Serve immediately for peak flavors.
To make this salad ahead, stir together all the ingredients except the vinegar, oil, and feta. Cover and refrigerate until needed. At serving time, add the vinegar and oil and toss gently. Add the feta and toss gently.
EXCHANGES
1 Starch
3 Lean Meat
2 Vegetable
Calories 297
Calories from Fat 89
Total Fat 10 g
Saturated Fat 3.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 4.0 g
Cholesterol 64 mg
Sodium 495 mg
Total Carbohydrate 26 g
Dietary Fiber 3 g
Sugars 5 g
Protein 26 g
Leftovers from the Roast Turkey with Orange-Spice Rub are especially good in this so-simple salad.
Serves 4; heaping 3/4 cup turkey mixture and 1/2 medium apple per serving
1/4 cup fat-free or low-fat vanilla yogurt
2 tablespoons fat-free or light mayonnaise dressing
12 ounces boneless, skinless cooked turkey breast, diced (about 2 1/2 cups)
1/2 cup dried cranberries
1 medium rib of celery, sliced
1/4 cup finely chopped red onion
1 ounce pecan chips, dry-roasted
2 medium apples, sliced
1 In a medium bowl, stir together the yogurt and mayonnaise.
2 Stir in the turkey.
3 Stir in the remaining ingredients except the apple slices.
4 Fan the apple slices in a half-circle on each of four plates. Spoon the turkey mixture beside the apple slices.
EXCHANGES
3 Very Lean Meat
2 Fruit
1 Fat
Calories 277
Calories from Fat 59
Total Fat 7 g
Saturated Fat 0.8 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 3.1 g
Cholesterol 69 mg
Sodium 115 mg
Total Carbohydrate 28 g
Dietary Fiber 4 g
Sugars 23 g
Protein 27 g
A triple dose of lemon—zest, juice, and slices—complements a triple dose of spicy seasonings—Creole seasoning, black pepper, and red hot-pepper sauce.
Serves 4; 3/4 cup shrimp mixture and 1 cup salad greens per serving
6 cups water
1 pound peeled raw medium shrimp
2 large hard-cooked eggs
1/2 cup finely chopped green onions (green and white parts)
1/2 cup finely chopped celery
1/4 cup snipped fresh parsley
1 teaspoon grated lemon zest
1/4 cup fresh lemon juice
2 tablespoons fat-free or light sour cream
2 tablespoons fat-free or light mayonnaise dressing
1/2 teaspoon Creole or Cajun seasoning
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon red hot-pepper sauce
4 cups mixed salad greens
2 lemons, quartered
1 In a large saucepan, bring the water to a boil over high heat. Boil the shrimp for 3 minutes, or until pink on the outside and opaque in the center. Drain in a colander. Run cold water over the shrimp to cool them quickly. Drain well on paper towels.
2 Meanwhile, cut each egg in half. Discard 2 yolk halves. Chop the remaining 2 yolk halves and all the whites.
3 In a medium bowl, stir together the remaining ingredients except the salad greens and lemon. Add the shrimp and toss gently. Add the eggs and toss gently.
4 To serve, place 1 cup salad greens on each plate. Top each serving with a heaping 3/4 cup shrimp mixture. Place 2 lemon wedges on each plate to squeeze over the salad.
We called for bottled Creole or Cajun seasoning in this recipe, but many of these blends are high in sodium. It’s very easy to make your own salt-free mixture. Simply stir together a combination of 1 tablespoon each of chili powder, ground cumin, garlic powder, onion powder, and paprika, plus 2 teaspoons ground oregano, 2 teaspoons ground thyme, and 1/2 teaspoon pepper. The mixture will last for up to six months if you keep it at room temperature in a tightly covered container.
EXCHANGES
3 Very Lean Meat
1/2 Carbohydrate
Calories 147
Calories from Fat 22
Total Fat 2 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 0.7 g
Cholesterol 228 mg
Sodium 498 mg
Total Carbohydrate 8 g
Dietary Fiber 1 g
Sugars 4 g
Protein 23 g
