DIJON-LEMON VINAIGRETTE SALAD DRESSING
3 tbsp water
2 tbsp lemon juice
2 tbsp extra-virgin olive oil
1 1/2 tbsp red wine vinegar
1 tbsp Dijon mustard
2 tsp minced garlic
2 tsp Worcestershire sauce
1/2 tsp fresh ground black pepper
1/4 tsp salt
Combine all ingredients in a jar and cover tightly. Shake jar vigorously to mix ingredients well. Store in the refrigerator for up to one week.
Per a 1 tbsp serving: 25 cal, 1 g carbs, 0 protein
Variations: Cilantro-Lime Vinaigrette: Use 1/4 cup of the above recipe and add 2 tablespoons minced cilantro and 1 tablespoon lime juice.
Lemon Caper Vinaigrette: Use 2 tablespoons of the Dijon-Lemon Vinaigrette and add the following: 2 tablespoons reduced fat mayonnaise, 2 teaspoons grated lemon rind, 1 1/2 tablespoons fresh lemon juice, 1 1/2 teaspoons capers, drained, 1/8 teaspoon of freshly ground black pepper. This is good over a green salad that is topped with grilled chicken or tuna.
THAI SPICY CUCUMBER PEANUT SALAD
1 1/2 lbs cucumbers
1 1/2 tsp salt
1/2 cup rice vinegar
1/2 cup water
3 tbsp Splenda granular
1/4 tsp crushed red pepper
2 tbsp minced red onion
1 tbsp chopped dry roasted peanuts without salt
Peel cucumbers and halv lengthwise, then slice into thin pieces. Add salt and toss well. Place in colander and drain for 1 hour. Spread cucumbers out on several layers of paper towels and cover with paper towels. Let stand 5 minutes, pressing down occasionally. Rinse and pat dry.
Combine vinegar, water, Splenda, and pepper in a small saucepan. Bring to a boil. Reduce heat and cook until reduced to about 1/3 cup. This should take about 10 minutes. Remove from heat and cool. Stir in onion. Combine cucumbers with mixture in a medium bowl. Toss cucumbers well to coat. Sprinkle peanuts over cucumbers.
Yield 4 servings.
FRESH GREEN AND YELLOW BEAN SALAD
3/4 lb wax beans, trimmed
3/4 green beans, trimmed
2 cups chopped tomato
1 tbsp sherry vinegar
2 tsp extra-virgin olive oil
1/2 tsp salt
1/4 tsp freshly ground black pepper
1/2 cup thinly sliced fresh basil
1/2 cup crumbled feta or bleu cheese
Cook beans in boiling water 5 minutes or until crisp tender. Drain immediately and rinse with cold water. Combine the tomato, vinegar, oil, salt and pepper in a small bowl. Pour beans into serving bowl, add tomato mixture and toss lightly. Sprinkle with basil and cheese.
Yield: 8 servings. Per serving: Approximately 67 calories, 9 g carbs, 3 g protein
LOW-FAT HOMEMADE THOUSAND ISLAND SALAD DRESSING
1/4 cup plain, unsweetened low-fat yogurt
1/4 cup nonfat buttermilk
1 tbsp fat-free mayonnaise
1 tbsp chopped dill pickle
1 tbsp catsup
1 tsp chopped fresh parsley
1/8 tsp seasoned salt
In a small mixing bowl, combine yogurt, buttermilk, and mayonnaise, stirring until blended. Stir in remaining ingredients. Cover and refrigerate. Serve after thoroughly chilled.
Yield: Approximately 3/4 cup
1 serving of 2 tablespoons = 34 cal, 3 g carbs, 1 g protein
CHEF'S SALAD
8 cups torn iceberg lettuce
1 cup radishes, thinly sliced
2 green onions including tops, sliced
2 oz lean cooked ham, chopped
2 oz cooked white turkey meat, chopped
2 slices American cheese, diced
2 slices Swiss cheese, diced
1 large tomato, chopped
1 hard boiled egg, chopped
1/3 cup your favorite low-fat, sugar-free dressing
In a large salad bowl, combine lettuce, radishes and green onions. Cover bowl and refrigerate until thoroughly chilled or use ingredients that have been in the refrigerator. Pour dressing over mixture and toss to coat. Top with remaining ingredients.
Makes 8 servings, 1 1/2 cups each
BLACK BEAN CHICKEN SALAD WITH LIME VINAIGRETTE DRESSING
SALAD:
6 cups mixed salad greens
1 1/2 cups cubed grilled or sauted chicken breast
1 can (15 oz) black beans, rinse well and drain
1 cup chopped fresh tomatoes
1 cup chopped green bell pepper
1/2 cup sliced, halved red onion
1/2 cup low-fat mexican-blend shredded cheese
DRESSING:
1/4 cup finely chopped fresh cilantro
1/4 cup finely chopped tomato
1 tbsp vinegar (I prefer cider vinegar)
1 tbsp olive oil
1 tbsp lime juice
1/2 tsp lime zest
1 garlic cloved, minced
dash of salt
1/4 tsp freshly ground black pepper
1/4 tsp chili powder
In a large salad bowl, combine the salad ingredients. In a food processor or blender, combine the dressing ingredients. Place lid on container and process until you have a smooth dressing. Pour dressing over salad and toss to coat.
Makes 4 servings. Each serving: 298 calories, 26 g carbs, 28 g protein
Note: I adapted this recipe from one I saw in a Light & Tasty magazine a few years ago.
CRUNCHY APPLE SALAD
1 cup unpeeled, diced Granny Smith apples
1 cup unpeeled, diced Golden Delicious apples
1/2 cup unpeeled, diced Red Delicious apples
1 cup drained Mandarin Orange sections
1 medium banana, sliced
Toss apples and banana with a little lemon juice to prevent discoloration.
DRESSING
3/4 cup nonfat sour cream
2 tbsp fresh orange juice
2 1/2 tsp Splenda
2 tsp unsweetened coconut, toasted
Combine the fruits in a pretty serving bowl--This looks pretty in a nice clear bowl. In a small mixing bowl, mix together all of the dressing ingredients. Toss with the fruit mixture and serve.
Six servings of 3/4 cup each.
Note: Diabetics should eat this salad with some protein. Low-fat cheese chunks or boneless, skinless chicken breasts are a couple of good protein options.
COLORFUL BELL PEPPER SALAD
1 medium green bell pepper, seeded and diced
1 medium red bell pepper, seeded and diced
1 medium yellow bell pepper, seeded and diced
1/2 cup diced red onion
1 can whole kernel corn, drained
1 can black beans, drained and rinsed
1 garlic clove, minced
1 tsp chopped cilantro
1/4 cup olive oil
4 tbsp red wine vinegar
1 tsp lime juice
freshly ground black pepper
In a salad bowl, combine bell peppers, onion, corn, garlic and cilantro. Toss to mix. Add olive oil, vinegar and lime juice. Add black pepper and toss again. Add beans and toss to mix well. Chill before serving.
THREE-BEAN SALAD
1 can cut green beans, drained & rinsed
1 can yellow wax beans, drained & rinsed
1 can kidney beans, drained & rinsed
1/2 cup bell pepper, chopped fine
1/2 cup minced onion
Dressing: 3/4 cup Splenda or Equal Sugar Lite
1/2 cup extra-virgin olive oil
1/2 cup cider vinegar OR 1/4 cup each cider and balsmic vinegars
1/4 tsp salt
1/2 tsp black pepper
In a large bowl, combine beans, bell pepper and onion.
Make dressing: Using a glass jar with a screw-on lid, combine sugar substitute, oil, vinegar, salt and pepper. Secure lid and shake jar well to blend ingredients. Pour dressing over bean mixture and mix well to blend. Cover and refrigerate for about 24 hours. Remove from refrigerator and let come to room temperature before serving.
NO MAYO BEAN SALAD
2 cans kidney beans, drained
1/2 cup diced onion
3/4 cup pickle relish
3 hard-boiled eggs, diced
2 tbsp cider vinegar
2 tbsp Splenda
In a medium mixing bowl, combine all ingredients. Mix well. Keep refrigerated.
Enjoy!
Note: Kidney beans should be a high profile food for a diabetic.
GARLILCKY SPINACH SALAD
1 lb fresh spinach
2 fresh tomatoes, sliced
6 scallions, trimmed and thinly sliced
5 tbsp plain nonfat yogurt
2 tbsp extra-virgin olive oil
2 garlic cloves, minced
1/2 tsp dried thyme
Fresh ground black pepper
Wash spinach, remove stems and dry. Tear into pieces and place in salad bowl. Add tomatoes and scallions and use hands to combine with spinach. In a small mixing bowl, combine yogurt, oil, garlic, thyme and pepper. Add dressing mixture to the spinach mixture and mix well.
RED POTATO SALAD
3/4 cup low-fat sour cream
1/2 cup fat-free mayonnaise
2 tbsp cider vinegar
1 tsp salt
1 tsp celery seed
2 lbs red potatoes, cooked and cubed
3/4 cup thinly sliced green onions
1/4 cup thinly sliced radishes
1/4 cup chopped celery
3 hard-boiled eggs, chopped
In a small mixing bowl, combine sour cream, mayonnaise, vinegar, salt and celery seed; set aside. In a large mixing bowl, gently combine potatoes, onions, radishes, celery and eggs. Pour dressing over potato mixture and toss lightly to coat. Cover and refrigerate until serving time.
CREAMY COLE SLAW
1 1/2 cups low-fat mayonnaise
1/3 cup SPLENDA granular
3 tbsp finely chopped sweet onion (optional)
2 tsp lemon juice
1 tbsp white wine vinegar
1/4 tsp celery seed
1/2 tsp salt
1/4 tsp black pepper
8 cups shredded cabbage or slaw mix
1/2 cup shredded carrots
Blend mayonnaise, Splends, onion (if using), lemon juice, vinegar, celery seed, salt and pepper together in a large bowl. Add cabbage and carrots. Stir well to cover all the cabbage. Chill at least 2 hours before serving.
TANGY CUCUMBER ONION SALAD
1 cup fat-free sour cream
2 tbsp cider vinegar
2 tbsp lemon juice
1/4 tsp salt
1/8 tsp pepper
3 large cucumbers, peeled and thinly sliced
1 small sweet onion, thinly sliced
In a large bowl, combine the sour cream, vinegar, lemon juice, salt and pepper. Add cucumbers and onion and toss to coat. Cover and refrigerate at least 1 hour before serving. Use a slotted spoon for serving.
CREAMY GARLIC SALAD DRESSING
1 cup reduced-fat sour cream
1/2 cup fat-free mayonnaise
1/3 cup skim milk
2 tsp SPLENDA
2 green onions, finely chopped
2 cloves garlic, minced
1/2 tsp salt
1/8 tsp fresh ground black pepper
In a small mixing bowl, whisk together the sour cream, mayonnaise, milk and SPLENDA. Stir in the onions, garlic, salt and pepper. Cover and place in refrigerator for at least an hour before serving.
7 LAYER SALAD
4 cups bite-sized mixed lettuce pieces
1 cup chopped green bell pepper
1/2 chopped mild or sweet onion
1 box frozen peas
6 hard-boiled eggs, sliced
1 pkg (8 oz) shredded low-fat cheddar cheese
6 slices crisp fried bacon, crumbled
1 pkg Ranch Dressing mix
1 cup mayonnaise
1 cup low-fat plain yogurt
In a clear salad bowl, layer the following ingredients in this order: lettuce, bell pepper, onion, frozen peas and eggs. In a small mixing bowl, mix together the Ranch Dressing mix, mayonnaise and yogurt. Add atop the layers in bowl. Add cheese and bacon. Cover tightly with a lid or aluminum foil, plastic wrap, etc. Refrigerate overnight before serving.
CURRIED TURKEY SALAD
1 tbsp olive oil
1 tbsp curry powder
1/4 cup diced onion
2 tbsp lemon juice
2 tbsp Granular SPLENDA
1/2 cup low-fat mayonnaise
2 stalks celery, thinly sliced
1 lb roasted turkey breast, cubed
1 medium apple, diced
Salad greens to cover 4 salad plates
Heat oil in small saucepan over medium-high heat. Add curry and onion. Cook, stirring 1-2 minutes until onion is tender. Add lemon juice and Splenda. Simmer until sauce begins to thicken, about a minute. Remove from the heat and cool. Stir mayonnaise into cooled sauce, mix well. In a large bowl, toss together, celery, apple and turkey. Add dressing and gently toss until evenly coated. Place turkey mixture atop salad greens on plates.
CHINESE CHICKEN SALAD
4 boneless, skinless chicken breasts
1 1/2 tbsp Soy sauce
1 medium head of cabbage, shredded
6 chopped green onions
2 pkgs chicken flavored Ramen noodles
1/2 cup plain almonds, sliced
1/4 cup sesame seeds
3/4 cup extra-virgin olive oil
1/4 cup sesame oil
1/4 cup rice or white vinegar
1 of the seasoning packets from the Ramen noodles
1 tbsp Splenda
Preheat oven to 350 degrees. Place chicken breasts on foil and pour soy sauce evenly over chicken. Wrap in foil to make a packet. Bake for 35 minutes or until chicken is done. Remove from oven, cool enough to handle and cut into bite-size pieces. Toast noodles and almonds in a non-stick skillet, stirring so as not to burn. Add sesame seeds at last minute and brown lightly. Mix together oil, vinegar, seasoning packet and Splenda. Put cabbage, onion and chicken pieces into a large bowl. Pour oil mixture over top of ingredients in bowl and mix well. Add toasted noodles, almonds and sesame seeds. Mix again. Ready to serve.
NOTE: This makes enough for several servings.
COTTAGE CHEESE AND FRUIT SALAD
1 large carton of low-fat cottage cheese
1 large carton frozen whipped topping, thawed
1 small can pineapple tidbits in its own juice, drained
1/2 cup chopped pecans
1 can lite or sugar-free fruit cocktail, drained
1 small box sugar-free strawberry gelatin
In a large bowl, combine cottage cheese, whipped topping, pineapple and nuts. Mix together and add fruit cocktail. Stir in dry gelatin and mix well. Refrigerate overnight or several hours before serving.
FRUITY CRANBERRY GELATIN SALAD
1 pkg (6 oz) sugar-free raspberry gelatin
1/2 cup Equal-Lite
1 1/2 cups boiling water
1 pkg (12 oz) fresh cranberries
3 med unpeeled apples, washed, cored and cut into wedges
1 med navel orange, peeled and quartered
1 cup diced celery
1 cup chopped pecans
1 cup cold water
1 tbsp cider vinegar
2 tsp grated orange peel
1 1/2 tsp lemon juice
1/4 tsp salt
3/4 cup mayonnaise
2 tbsp orange juice
In a large bowl, dissolve gelatin and Equal in boiling water. In a food processor or blender, process the cranberries until coarsely chopped and add to gelatin mixture. Repeat the process with the apples then the orange. Stir in celery, pecans, water, vinegar, orange peel, lemon juice and salt. Pour into a 2 1/2-quart dish. Chill until set, at least 3 hours. Whisk mayonnaise and orange juice together and serve with salad.
STRAWBERRY SALAD
2 small or 1 large pkg sugar-free strawberry gelatin
1 cup boiling water
2 pkgs (10 oz each) frozen sugar-free strawberries
1 - 8 oz can crushed pineapple in its own juice, drained
2-3 med/large bananas, mashed
1 1/2 cups sour cream
Dissolve gelatin in boiling water. Add berries and allow to cool. Add pineapple and bananas; mix well. Pour 1/2 of mixture into a 12x9x2 inch pan and chill until set. Leave remaining mixture at room temperature. Spread sour cream over first layer once it is set, covering entire surface all the way to the edges. Spoon remaining gelatin over the sour cream. Chill until firm. This is a salad that can be made a day ahead of time when you are busy.
WARM SPINACH SALAD
1 bag (approx. 7 oz) baby spinach leaves
1/2 cup salad croutons (non-fat preferred)
1/4 cup white vinegar
1/4 cup water
1/4 cup Dijon mustard
3 tbsp SPLENDA Granular
5 slices bacon
1/4 cup chopped red onion
2 cloves garlic, peeled and minced
Wash spinach leaves well, remove stems and drain in a colander. Place in a salad serving bowl and add croutons. In a small mixing bowl, blend together water, vinegar, mustard and SPLENDA. Set aside.
Over medium-high heat, fry bacon in saucepan until crispy. Drain well on paper toweling. In same pan, put onion and garlic; cook 1 to 2 minutes. Add vinegar mixture, return bacon to pan and simmer another 1 - 2 minutes. Pour over spinach and croutons and mix well. Serve immediately while still warm.
This is a good diabetic salad as the carbs and protein are basically equal and a 1 3/4 cup serving has only one gram of sugar.
ORANGE-ALMOND SALAD
3 cups assorted salad greens
2 navel oranges, peeled and sectioned
1/2 celery, thinly sliced
2 tbsp chopped green onion
1/4 cup cider vinegar
1/4 cup SPLENDA or Equal Sugar-Lite
2 tbsp canola or olive oil
1/4 cup slivered almonds, toasted
In a large salad bowl, combine greens, oranges, celery and onion. Set aside. Blend vinegar, SPLENDA or EQUAL and oil in a small mixing bowl. Using a wire whisk, whisk until smooth. Drizzle dressing over greens . Toss gently to coat. Put into individual salad bowls and sprinkle with almonds.