Cashew-Studded Grapefruit Salad
Kickin’ Shrimp & Avocado Salad
Easy Blender Green Goddess Dressing
Serves 6, about 3/4 cup per serving
1-1/2 cups water
1 cup uncooked quinoa, rinsed
1/4 cup finely chopped red onion
1/4 cup chopped yellow bell pepper
1/4 cup chopped red bell pepper
1/4 cup chopped fresh cilantro
3 tablespoons lime juice
1/2 cup finely diced carrots
1/4 cup slivered almonds
1/2 cup chopped dried apricots
1/2 jalapeño pepper, seeded and finely diced
1/8 teaspoon salt
1/8 teaspoon black pepper
1. In a saucepan over medium-high heat, bring water to a boil. Add quinoa, reduce heat to low, cover, and simmer 15 to 20 minutes, or until water is absorbed. Transfer to a serving bowl and refrigerate until cold.
2. Once quinoa is cold, add the remaining ingredients and toss. Refrigerate at least 1 hour before serving. Fluff with a fork when ready to serve.
Choices/Exchanges, 1 1/2 starch, 1/2 fruit, 1 fat
Calories 190, Calories From Fat 40, Total Fat 4.5g, Saturated Fat 0.5g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 65mg, Potassium 440mg, Total Carbohydrates 32g, Fiber 5g, Sugar 10g, Protein 6g, Phosphorus 185mg
Serves 8, about 1/2 cup per serving
Dressing
1/4 cup olive oil
1/4 cup red wine vinegar
1 clove garlic, minced
1 tablespoon sugar
2 teaspoons dried oregano
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
Salad
1 pound asparagus, trimmed and cut into bite-sized pieces
1 red bell pepper, diced
1 (14-ounce) can artichoke hearts, drained and roughly chopped
1-1/2 cups grape tomatoes
2 ounces reduced-fat feta cheese crumbles
1 In a jar with a tight-fitting lid, combine all dressing ingredients and shake well; set aside.
2. In a large skillet over high heat, bring about 3 cups water to a simmer. Add asparagus and cook 60 to 90 seconds, or just until crisp-tender. Drain and rinse with cold water to stop the cooking. Once cool and well drained, transfer to a large bowl.
3 Stir in bell pepper, artichoke hearts, and tomatoes.
4. Pour half the dressing over the salad and stir to coat. Add in feta cheese and toss gently. Toss with remaining dressing. Cover salad and refrigerate at least 30 minutes before serving.
If you would like, you can add some pitted Greek olives to this for a blast of flavor. Of course, it’s up to you.
Choices/Exchanges, 2 vegetable, 2 fat
Calories 130, Calories From Fat 80, Total Fat 9.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 5mg, Sodium 210mg, Potassium 410mg, Total Carbohydrates 13g, Fiber 5g, Sugar 3g, Protein 5g, Phosphorus 35mg
Serves 6, about 1 cup per serving
6 cups fresh kale, chopped into bite-sized pieces
3 tablespoons olive oil
3 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons reduced-fat grated Parmesan cheese
3 tablespoons chopped pecans
1/3 cup dried cranberries
1. Place kale in a large bowl. Drizzle olive oil and lemon juice over leaves. Using your hands, squeeze the kale and massage the dressing into the leaves. This will soften the leaves and is very important.
2. Sprinkle with salt, pepper, and Parmesan cheese, and toss to combine. Add pecans and cranberries and toss gently. Serve immediately, or keep refrigerated until ready to serve.
This is one salad that not only holds up well once the dressing is added, we actually think it tastes better if you do make it ahead of time.
Choices/Exchanges, 1/2 fruit, 1 vegetable, 2 fat
Calories 150, Calories From Fat 100, Total Fat 11.0g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 260mg, Potassium 360mg, Total Carbohydrates 13g, Fiber 2g, Sugar 10g, Protein 4g, Phosphorus 90mg
Cashew-Studded Grapefruit Salad
Serves 6, about 1-1/2 cups per serving
1 (6-ounce) bag chopped romaine lettuce
1 large grapefruit, peeled and cut into sections
1/2 red onion, thinly sliced
1/4 cup light balsamic vinaigrette
3 tablespoons chopped cashews
1. In a large bowl, combine lettuce, grapefruit sections, and onion.
2. Toss with dressing and sprinkle with cashews. Serve immediately.
The easiest way to peel a grapefruit is to cut off about 1/4 inch from the top and bottom. Then sit the grapefruit on one of the cut ends (this way it won’t roll around). Now cut the skin off starting at the top in a downward motion. Turn and cut until all the skin is removed, and voilà, a perfectly peeled grapefruit, the white part (pith) and all.
Choices/Exchanges, 1/2 fruit, 1 vegetable, 1/2 fat
Calories 70, Calories From Fat 30, Total Fat 3.5g, Saturated Fat 0.5g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 120mg, Potassium 220mg, Total Carbohydrates 9g, Fiber 2g, Sugar 4g, Protein 2g, Phosphorus 40mg
Serves 4, about 2 cups per serving
1/2 pound boneless, skinless chicken breasts
1/2 pound fresh asparagus, trimmed
1 (5-ounce) package mixed baby greens
1-1/2 cups grape tomatoes, halved
1/4 cup frozen corn, thawed
1/4 cup crumbled feta cheese
1/4 cup sliced almonds, toasted
1/4 cup chopped dates
1/4 cup low-fat raspberry vinaigrette
1 Preheat grill to medium.
2. Place chicken and asparagus on grill. Grill chicken 5 to 6 minutes per side, or until no longer pink, and grill asparagus until tender.
3. Remove from grill; set aside asparagus and cut chicken into bite-sized pieces.
4. In a large bowl, toss together the remaining ingredients. Top with chicken and asparagus, drizzle with dressing, and serve.
Look for dates in the produce section of your local grocery store. (We’re talking about the dried fruit, not someone to share your salad with.) If you can’t find them there, they’re often next to the raisins and dried cranberries.
Choices/Exchanges, 1/2 fruit, 1 vegetable, 2 lean protein, 1 1/2 fat
Calories 210, Calories From Fat 80, Total Fat 9.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 40mg, Sodium 230mg, Potassium 480mg, Total Carbohydrates 16g, Fiber 3g, Sugar 10g, Protein 18g, Phosphorus 215mg
Serves 6, about 2 cups per serving
3/4 cup fat-free mayonnaise
3/4 cup buttermilk
1 tablespoon minced onion
1 tablespoon chopped fresh parsley
1/2 teaspoon garlic powder
1/8 teaspoon black pepper
1 large head romaine lettuce, cut into bite-sized pieces
2 large tomatoes, chopped
1/2 pound reduced-sodium turkey bacon, cooked and coarsely chopped
1 cup seasoned whole-wheat croutons
1. In a medium bowl, combine mayonnaise, buttermilk, onion, parsley, garlic powder, and pepper. Refrigerate at least 1 hour.
2. Meanwhile, in a large bowl, combine lettuce, tomatoes, bacon, and croutons. Toss with dressing and serve immediately.
Choices/Exchanges, 1/2 starch, 1 vegetable, 1 medium-fat protein, 1/2 fat
Calories 160, Calories From Fat 50, Total Fat 6.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 30mg, Sodium 540mg, Phosphorus 100mg, Total Carbohydrates 17g, Fiber 5g, Sugar 7g, Protein 9g, Potassium 570mg
Serves 8, about 2-1/2 cups per serving
1 head romaine lettuce, cut into bite-sized pieces
3 tomatoes, chopped and seeded
1 orange or yellow bell pepper, cut into bite-sized pieces
3 celery stalks, chopped
6 radishes, chopped
1 (10-ounce) package frozen green peas, thawed
4 hard-boiled eggs, peeled and chopped
1 cup (4 ounces) fat-free shredded Cheddar cheese
1 cup reduced-fat ranch dressing
1. In a large glass salad or trifle bowl, layer all ingredients in the order of the ingredients list except the dressing. Serve immediately, or cover and refrigerate until ready to serve. Right before serving, drizzle with dressing and dig in.
Choices/Exchanges, 1/2 starch, 1 vegetable, 1 lean protein, 1 fat
Calories 160, Calories From Fat 50, Total Fat 6.0g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol 125mg, Sodium 360mg, Potassium 600mg, Total Carbohydrates 16g, Fiber 5g, Sugar 6g, Protein 12g, Phosphorus 155mg
Serves 10, about 1 cup per serving
2 cups frozen cauliflower, thawed and cut into small pieces
2 cups frozen sliced carrots, thawed
2 cups frozen cut green beans, thawed
1 (15-ounce) can red kidney beans, rinsed and drained
1 large onion, coarsely chopped
1/2 red bell pepper, cut into 1/2-inch pieces
2 cups water
1 cup white vinegar
1/2 cup sugar
1/2 cup granulated Splenda
1/2 teaspoon celery seed
1/4 teaspoon turmeric
1/2 teaspoon salt
1. In a large, heat-proof bowl, combine cauliflower, carrots, green beans, kidney beans, onion, and bell pepper; set aside.
2. In a medium saucepan over high heat, bring the remaining ingredients to a boil, stirring occasionally. Pour over vegetables; mix gently to coat.
3 Let mixture sit until cool; stir again, and then cover and refrigerate until ready to serve.
We saved a lot of time making this by starting with frozen vegetables. Not only are they often fresher than fresh veggies, using the frozen ones saves us from having to prep and blanch fresh ones.
Choices/Exchanges, 1/2 starch, 1/2 carbohydrate, 2 vegetable
Calories 110, Calories From Fat 0, Total Fat 0.0g, Saturated Fat 0.0g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 290mg, Potassium 330mg, Total Carbohydrates 25g, Fiber 5g, Sugar 13g, Protein 4g, Phosphorus 70mg
Serves 8, about 3/4 cup per serving
1/2 large apple, cored and diced
1 teaspoon lemon juice
1 (16-ounce) bag shredded coleslaw mix (tri-color, if available)
1 celery stalk, diced
1/2 cup finely chopped onion
2-1/2 cups frozen corn, thawed
1/4 cup olive oil
1/4 cup apple cider vinegar
2 tablespoons sugar
3/4 teaspoon salt
1. Sprinkle cut apple with lemon juice to prevent browning. In a large bowl, toss together the coleslaw mix, apple, celery, onion, and corn.
2. In a small bowl, combine the remaining ingredients; pour over coleslaw mixture and toss well.
3 Cover and refrigerate 1 hour, or until ready to serve. Toss again before serving.
Although you can use almost any apple in this recipe, we think a tart apple like the Granny Smith adds just the right amount of zing. Let us know what you think on Facebook, please!
Choices/Exchanges, 1/2 starch, 1/2 carbohydrate, 1 vegetable, 1 fat
Calories 140, Calories From Fat 60, Total Fat 7.0g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 240mg, Potassium 290mg, Total Carbohydrates 19g, Fiber 3g, Sugar 7g, Protein 2g, Phosphorus 50mg
Serves 4, about 1 cup per serving
2 cups cooked small shell-shaped pasta, rinsed and drained
1-1/2 cups cherry or grape tomatoes, halved
3 reduced-fat mozzarella string cheese sticks, cut into 1/2-inch pieces
2 tablespoons slivered fresh basil
1/2 cup reduced-fat balsamic vinaigrette
1 In a large bowl, combine pasta, tomatoes, cheese, and basil. Toss with dressing.
2 Cover and refrigerate 1 hour, or until ready to serve. Toss again before serving.
Choices/Exchanges, 1 1/2 starch, 1 vegetable, 1 fat
Calories 180, Calories From Fat 50, Total Fat 6.0g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol <5mg, Sodium 400mg, Potassium 180mg, Total Carbohydrates 26g, Fiber 1g, Sugar 1g, Protein 6g, Phosphorus 0mg
Serves 6, about 3/4 cup per serving
1/2 cup rice vinegar
1/2 teaspoon salt
2 teaspoons granulated Splenda
1/4 cup water
2-1/4 cups thinly sliced cucumbers
1/2 onion, thinly sliced
1/2 red bell pepper, slivered
1 tablespoon fresh dill
1. In a bowl, combine vinegar, salt, Splenda, and water. Add cucumbers, onion, red bell pepper, and dill. Toss gently to combine.
2 Cover and refrigerate 1 hour, or until ready to serve. Toss again before serving.
You can thinly slice the cucumbers with a sharp knife, a mandoline, or a food processor. Either way you’ll love how fresh tasting this is.
Choices/Exchanges, 1 vegetable
Calories 20, Calories From Fat 0, Total Fat 0.0g, Saturated Fat 0.0g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 200mg, Potassium 120mg, Total Carbohydrates 4g, Fiber 1g, Sugar 3g, Protein 1g, Phosphorus 20mg
Kickin’ Shrimp & Avocado Salad
Serves 4, about 1/2 cup per serving
2 tablespoons lime juice
1 teaspoon olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
2 avocados
1 cup frozen cooked salad shrimp, thawed
1 tomato, diced
1/4 cup chopped red onion
1 tablespoon finely diced jalapeño pepper
1 tablespoon chopped cilantro
1 In a small bowl, combine lime juice, oil, salt, and pepper; set aside.
2. Cut avocados in half, remove pits, and carefully scoop avocado meat out of skins; set aside skins for serving. Cut avocado flesh into cubes and place in a large bowl. Add shrimp, tomato, onion, jalapeño, and cilantro, then gently toss with lime juice mixture.
3. Refrigerate at least 15 minutes before serving. When ready to serve, spoon salad into reserved avocado skins.
Choices/Exchanges, 1/2 carbohydrate, 1 lean protein, 2 1/2 fat
Calories 190, Calories From Fat 130, Total Fat 14.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 70mg, Sodium 250mg, Potassium 590mg, Total Carbohydrates 10g, Fiber 6g, Sugar 2g, Protein 10g, Phosphorus 190mg
Serves 12, about 1/4 cup per serving
1 (10-ounce) package Moroccan couscous (see note)
1 (15-ounce) can chickpeas, drained and rinsed
1 teaspoon dried oregano
1/2 cup chopped red onion
2 tomatoes, chopped
1/4 cup sliced black olives
1/2 cup lemon juice
2 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon black pepper
2 tablespoons chopped fresh parsley
1. Prepare couscous according to package directions. Place in a serving bowl and let cool.
2 Once cool, add the remaining ingredients; toss until well combined.
3. Cover and refrigerate at least 1 hour, or until ready to serve. Fluff with a fork before serving.
Choices/Exchanges, 2 starch, 1/2 fat
Calories 160, Calories From Fat 25, Total Fat 3.0g, Saturated Fat 0.0g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 330mg, Potassium 180mg, Total Carbohydrates 29g, Fiber 3g, Sugar 1g, Protein 5g, Phosphorus 80mg
Serves 4, about 1-3/4 cups per serving
3 tablespoons creamy, natural unsweetened peanut butter
2 teaspoons sesame oil
1 tablespoon white vinegar
1 tablespoon lower-sodium soy sauce
1 teaspoon sugar
1/4 teaspoon ground ginger
1/8 teaspoon salt
6 cups broccoli florets, steamed
1 red bell pepper, cut into thin strips
1/2 cup thinly sliced red onion
1/8 teaspoon red pepper flakes
1. In a small bowl, whisk together peanut butter and sesame oil. Add vinegar, soy sauce, sugar, ginger, and salt; set aside.
2. In a large bowl, combine broccoli, bell pepper, and onion. Pour dressing over vegetables and toss until well coated. Sprinkle with red pepper flakes and toss to combine.
3 Cover and refrigerate 1 hour, or until ready to serve. Toss before serving.
Choices/Exchanges, 1/2 carbohydrate, 2 vegetable, 2 fat
Calories 130, Calories From Fat 60, Total Fat 7.0g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 180mg, Potassium 520mg, Total Carbohydrates 14g, Fiber 1g, Sugar 4g, Protein 7g, Phosphorus 125mg
Serves 6, 1-1/2 tablespoons per serving
1/3 cup fat-free mayonnaise
2 tablespoons lemon juice
2 tablespoons fat-free milk
1 teaspoon Dijon-style mustard
2 tablespoons grated Parmesan cheese
1 clove garlic, minced
1/4 teaspoon black pepper
1. In a small bowl, stir together all ingredients. Chill until ready to use.
Choices/Exchanges, Free food
Calories 20, Calories From Fat 10, Total Fat 1.0g, Saturated Fat 0.0g, Trans Fat 0.0g, Cholesterol <5mg, Sodium 140mg, Potassium 30mg, Total Carbohydrates 3g, Fiber 0g, Sugar 1g, Protein <1g, Phosphorus 20mg
Easy Blender Green Goddess Dressing
Serves 12, 3 tablespoons per serving
1/2 cup white wine vinegar
1 bunch fresh parsley
6 scallions, sliced
2 cloves garlic
1 anchovy filet (optional)
3 tablespoons lemon juice
1 teaspoon salt (optional)
2 cups fat-free mayonnaise
1. In a blender, puree vinegar, parsley, scallions, garlic, anchovy, if desired, lemon juice, and salt, if desired, until well combined. Blend in mayonnaise.
2. Pour into a bowl. Cover and refrigerate 1 hour, or until ready to serve.
This makes a lot, but it will last up to a week in the fridge. You can use it on salad, to dip fresh veggies, or really, the possibilities are endless!
Choices/Exchanges, 1 carbohydrate
Calories 40, Calories From Fat 0, Total Fat 0.0g, Saturated Fat 0.0g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 290mg, Potassium 140mg, Total Carbohydrates 11g, Fiber <1g, Sugar 0g, Protein <1g, Phosphorus 15mg