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Cool Cucumber Salad
( Serves 4 )
Ingredients:
2 tablespoons seasoned rice vinegar
1/4 teaspoon salt
1/4 teaspoon Asian sesame oil
1 English (seedless) cucumber (about 12 ounces), unpeeled and thinly sliced
1/2 small red onion, thinly sliced
Directions:
In medium bowl, with wire whisk, mix vinegar, salt, and sesame oil until blended. Add cucumber and red onion, and toss to coat.
Nutritional Analysis Per Serving:
30 calories
1 g protein
8 g carbohydrate
0 g total fat
0 mg cholesterol
335 mg sodium.
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Crunchy Spinach Salad
Ingredients:
2 to 3 c. fresh spinach leaves, washed and dried
3 celery stalks, julienned
6 scallions, trimmed and quartered
2 oz. firm goat cheese, cut into strips
1 medium avocado, sliced
4 strips cooked bacon, cooked and crumbled
1 packet Thermojetics® HPLC Roasted Soy Nuts with Cardia® Salt
Dressing:
1/4 c. sunflower or light olive oil
2 tsp. fresh lemon juice
1 tsp. Dijon mustard
2 tsp. chopped fresh dill
salt and pepper to taste
Directions:
Toss all salad ingredients. Mix dressing ingredients and pour over salad.
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Quick Crunchy Chicken Salad
Ingredients:
1 c. diced cooked chicken
1 minced scallion
1 stalk chopped celery
chopped parsley, capers or chopped green olives (optional)
2 tbs. mayonnaise
1 tbs. sour cream
Directions:
Mix all together and top with one packet of Thermojetics® HPLC Roasted Soy Nuts with Cardia® Salt.
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Seafood Salad with Ginger-Cream Dressing
( Serves 6 )
Ingredients:
8 cups torn spinach leaves or mixed salad greens
1 pound fresh or frozen scallops, cooked and chilled
8 ounces fresh or frozen peeled and deveined shrimp, cooked and chilled
1 large peach or nectarine or 2 apricots, pitted and sliced
1 large mango or small papaya, seeded, peeled and sliced
1 recipe Ginger-Cream Dressing (see recipe below)
2 tablespoons cashew halves or sliced almonds, toasted (optional)
Directions:
In a large bowl combine the spinach, scallops, shrimp, peach slices and mango slices. Pour the Ginger-Cream Dressing over scallop mixture; toss gently to coat.
To serve, divide the scallop mixture among six dinner plates. If desired, sprinkle with cashews.
Make-ahead tip: Prepare the Ginger-Cream Dressing as directed. Cover and chill for up to 3 days.
Ginger-Cream Dressing: In a small bowl stir together 1/2 cup fat-free dairy sour cream, 2 tablespoons finely chopped crystallized ginger, 1 tablespoon sherry vinegar, 1/2 teaspoon finely shredded orange peel, and dash ground red pepper. Stir in enough orange juice (about 2 tablespoons) to make a dressing of desired consistency. Season to taste with salt. Makes about 2/3 cup.
Nutritional Analysis Per Serving:
Calories: 182
Total fat: 3g
Saturated fat: 0g
Cholesterol: 100mg
Sodium: 473mg
Carbohydrate: 17g
Total sugar: 9g
Fiber: 2g
Protein: 22g
Fruit: .5 diabetic exchange
Vegetables: 1.5 diabetic exchange
Very lean meat: 2.5 diabetic exchange
Fat: .5 diabetic exchange.
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Seven Layer Salad
Ingredients:
1 head crisp lettuce (finely shredded)
1 red, orange or yellow pepper (chopped)
1 bunch celery (chopped)
1-2 red onions (chopped)
1 carton grape tomatoes (or cherry tomatoes)
1 cup low fat mayonnaise
1 cup sour cream
Sweetener equivalent to 2 tbsp. sugar (I used 2 tbsp. Splenda)
6 oz. low fat cheddar cheese (shredded)
8 strips turkey bacon (fried, drained, and crumbled)
Directions:
Arrange lettuce evenly in large glass bowl. Sprinkle the peppers on top of lettuce, then celery, onion and tomato. Mix mayonnaise with sour cream until smooth. Spoon sour cream mixture evenly over mixture in bowl. (Do not mix salad). Sprinkle sweetener evenly over sour cream mix. Sprinkle top with cheese and bacon. Cover with foil, pinching foil around sides of pan, but leaving air space between salad and foil, so foil does not touch top of salad. Refrigerate at least 8 hours.
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Spinach and Shrimp Salad
(Serves 4)
Ingredients:
For vinaigrette dressing:
1/2 c. fresh lemon juice
2 minced garlic cloves
1 tbs. Dijon mustard
1 tbs. virgin olive oil
2 tbs. chopped parsley
1 tbs. chopped oregano
1/2 tsp. crushed fennel seeds
2 tbs. water
1 tsp. salt
1/4 tsp. crushed red pepper
For the salad, combine:
8 c. baby spinach leaves
2 tbs. shredded fresh basil
1 lb. medium cooked and peeled shrimp 1/3 c. grated parmesan
1/2 c. thinly sliced red onion
Directions:
Whisk vinaigrette together and refrigerate until chilled. Toss salad with vinaigrette and serve on chilled plates.
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Sweet and Sour Asparagus Salad
( Serves 6 )
Ingredients:
1 pound fresh asparagus spears, woody lower stems removed
6 slices turkey bacon
1/4 cup wine vinegar
Artificial sweetener (AS) to = 4 tsp sugar <2 pink packets, 2 blue packets works well>
1/8 t salt
Dash of pepper
2 green onions, finely chopped
2 hard cooked eggs, peeled and sliced
6 cups torn lettuce, well drained. Red leaf lettuce works best, butter lettuce is good too.
Do NOT use iceburg lettuce.
Directions:
In a skillet spread out asparagus; cook in small amount of boiling water till tender, 8 minutes. Drain asparagus and set aside. In skillet cook turkey bacon over medium low heat till crisp. Do not burn the grease. Drain, reserving 2 T drippings; crumble bacon. To reserved drippings in skillet add vinegar, 1/4 C water, artificial sweetener, salt, pepper, onions and asparagus; heat through. Remove asparagus; toss lettuce with hot dressing 1 minute (this allows the lettuce to wilt a bit.) Arrange on plates with asparagus, egg slices and bacon.
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Taco Salad for One
Ingredients:
4 oz. lean ground beef or soy substitute, cooked and drained
2 cups lettuce
1 tablespoon sliced ripe olives
2-3 tablespoons grated low fat cheddar or Monterey Jack cheese
1 tablespoon sliced green onion
2 tablespoons guacamole (pre-made, from deli case)
1 tablespoon sour cream
2 tablespoons old El Paso taco sauce
Directions:
Dump ingredients in a salad bowl and mix together. Makes one serving, at least for me.
Carb count: about 8 grams
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