SPICY HOMEMADE SALAD DRESSING
5 tbsp cider vinegar
2 tbsp Splenda granular
1/2 tsp salt
1/2 tsp paprika
1/8 tsp cayenne pepper (or according to your taste)
1 cup extra virgin olive oil
In a small bowl, using a wire whisk, whisk all ingredients together until well blended. Put in a cruet with a stopper or in a jar with a lid. Shake well before serving with your favorite green salad combination. Store in the refrigerator.
PINEAPPLE LIME SALAD
2 pkgs (4-serving each) sugar-free lime gelatin
1 can (20-oz) crushed pineapple, in its own juice
1 carton (16-oz) sour cream
1 1/2 cup chopped pecans
2 cups boiling water
Drain the pineapple well!
Dissolve the gelatin in the boiling water, stirring until all gelatin is dissolved. Add the sour cream to the gelatin mixture and stir until dissolved. Add the well drained pineapple and nuts. Pour into a jello mold that has been lightly wiped with vegetable oil on a paper towel. Chill until set.
CAULIFLOWER APPLE SALAD WITH POPPY SEED DRESSING
2 large unpeeled Red Delicious apples, thinly sliced
1 cup cauliflower florets in tiny pieces
3/4 cup Poppy Seed Dressing (recipe follows)
In a medium bowl, combine the apples and cauliflower. Add athe poppy seed dressing and toss lightly to coat. Cover and refrigerate until chilled thoroughly. To serve on individual salad plates, divide mixture equally onto 6 salad plates that have been lined with a lettuce leaf. Or serve directly from the bowl.
POPPY SEED DRESSING:
1 egg
3/4 cup Splenda granular
1 tbsp instant minced onion
1 tsp Dijon mustard
1/2 cup Italian salad dressing
1/2 tsp poppy seeds
1/2 tsp sesame seeds
Combine egg, Splenda, onion, and mustard in a blender container. Add the cover and process until the mixture is smooth. With the blender running, add the Italian salad dressing in a slow steady stream, processing until blended. Stir in the poppy and sesame seeds. Cover and refrigerate until thoroughly chilled.
Note: This is also a good dressing for fresh fruit salads.
ZUCCHINI SALAD
1/2 cup extra virgin olive oil
1/4 cup minced shallots
3 tbsp red wine vinegar
1/2 tsp Splenda granular
1/2 tsp salt
1/2 tsp fresh ground black pepper
1 lb small zucchini, cut diagonally into 1/4-inch slices
8 oz fresh white mushrooms, quartered
1 large red bell pepper, cut into 3/4-inch pieces
1/4 cup chopped fresh parsley
In a serving bowl, whisk together the olive oil, shallots, vinegar, Splenda, salt and pepper. Add the zucchini, mushrooms, bell pepper, and parsley; toss to coat all the vegetables. Cover and refrigerate until serving time.
CHICKEN SPINACH SALAD
1/2 tsp salt
1/4 tsp black pepper
4 boneless, skinless chicken breast halves
nonstick cooking spray
12 oz baby spinach leaves, rinsed
1 orange, peeled and sectioned
4 tbsp slivered almonds
Sprinkle salt and pepper over both sides of chicken. Spray a heavy skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken breasts and cook 5 to 6 minutes per side or until cook through and juices run clear. Remove chicken to a cutting board.
Toss spinach leaves and oranges together in a bowl. Divide among four salad bowls or plates. Slice chicken breasts and put 1 breast over each of the four salads. Sprinkle almonds over the top. Drizzle with your favorite salad dressing.
STRAWBERRY COTTAGE CHEESE FLUFF
1 box (4-serving size) sugar-free strawberry gelatin
1 can (approximately 1 lb) crushed pineapple in its own juice
1 small carton cottage cheese
1 carton sugar-free frozen whipped topping, thawed
Sprinkle gelatin over the cottage cheese to dissolve; stir to mix. Drain the pineapple and mix into the cottage cheese mixture. Fold the whipped topping into the mixture. Blend well. Refrigerate until serving time.
SCALLOP AND SPINACH SALAD
1 pkg (10-oz) fresh spinach leaves, washed, stemmed, torn
3 thin slices red onion, halved and separated
12-oz sea scallops
ground red pepper
paprika
nonstick cooking spray
1/2 cup bottled fat-free Italian salad dressing
1/4 cup crumbled blue cheese
2 tbsp toasted walnuts
Pat spinach dry with paper toweling and place in a large bowl with the red onion. Cover bowl and set aside.
Rinse scallops; cut in half horizontally (to make 2 thin rounds); pat dry with paper towels. Sprinkle top side of scallops lilghtly with the red pepper and paprika. Spray a large nonstick skillet with cooking spray; heat over high heat until very hot. Add half of the scallops, seasoned side down, in a single layer placing about 1/2-inch apart. Sprinkle the other side lightly with the red pepper and paprika. Cook 2 minutes or until browned on the bottom. Turn scallops and cook 1 to 2 minutes or until opaque in the center. Transfer to a plate and cover to keep warm. Wipe skillet clean with paper toweling and repeat the process with the other half of the scallops.
Place the salad dressing in a small saucepan and bring to a boil over high heat. Pour over the spinach and onion; toss to coat. Place scallops on top of the spinach. Sprinkle the blue cheese and walnuts over the scallops.
Yield: 4 servings at 169 calories, 6 g carbs and 24 g protein per serving.
CLASSIC MAYO COLE SLAW
1 cup mayonnaise
3 tbsp lemon juice
2 tbsp Splenda granular
1 tsp salt
6 cups shredded cabbage
1 cup shredded carrots
1/2 cup thinly sliced green bell pepper
In a large bowl, combine the mayonnaise, lemon juice, Splenda, and salt. Add the cabbage, carrots, and bell pepper. Stir to coat well. Cover bowl and chill in the refrigerator.
GINGER-SOY SALAD DRESSING
1/3 cup extra virgin olive oil
3 tbsp lime juice
3 tbsp rice vinegar
1 1/2 tsps Splenda brown sugar blend
1 tbsp grated fresh ginger
1 tbsp soy sauce
1 tbsp honey
1 tsp toasted sesame oil
1/4 tsp salt
1/4 tsp crushed red pepper
Place all the ingredients in a glass jar with a seal-tight lid. Seal tightly and shake well. Especially good served over a salad topped with thinly sliced pork.
Will keep well in the refrigerator for up to 3 to 4 days.
COLORFUL SALAD WITH LIME-CILANTRO DRESSING
Note: This salad dressing contains honey. However, a small amount should not be a problem since the salad contains black beans and cheese. If you want to add additional protein, top the salad with some diced, cooked chicken or some canned tuna that has been drained and flaked.
1pkg (10-oz) your favorite mixed salad greens
1 can (15-oz) black beans, rinsed and drained
1 pint grape tomatoes, halved
1 can whole kernel corn, drained
3/4 cup thinly sliced radishes
1/2 small red onion, sliced thin
1 ripe avocado, peeled, cored and chopped
1 cup chopped red bell pepper
1/2 cup crumbled feta cheese +additional for garnish
freshly ground black pepper
Lime-Cilantro Dressing:
1/4 cup fresh lime juice
1/4 cup canola oil
1/4 cup red wine vinegar
2 tbsp honey
2 tbsp finely chopped fresh cilantro
2 tsp minced garlic
In a small bowl, whisk all the dressing ingredients together until well combined.
Toss all the salad ingredients together in a large bowl.
Just before serving, toss salad with whatever amount of dressing you prefer. Serve leftover dressing and additional cheese on the side.
Note: If using chicken or tuna, add just before the dressing.
JEAN'S FRESH SPINACH SALAD
1/2 lb fresh spinach
1 med head iceberg lettuce
1/2 lb Bibb lettuce
1/4 lb fresh mushrooms
2 tomatoes, diced
1 green bell pepper, chopped
1 small bunch green onions, chopped
8 slices bacon, cooked and crumbled
6 eggs, boiled, peeled, cooled
Chop or thinly slice the boiled eggs (whichever way you choose to make your salad presentation); set aside along with the bacon. In a large glass bowl, combine the spinach, iceberg lettuce, Bibb lettuce mushrooms, bell pepper and onions; toss well to mix. Add the tomatoes and toss lightly. Make the dressing and pour over the salad, tossing lightly. Garnish with the reserved bacon and eggs.
DRESSING:
2 tbsp bacon drippings
2 green onions, chopped
1/2 tsp freshly ground black pepper
2 tbsp all-purpose flour
1 cup water
1/4 cup red wine vinegar
Saute the onions in the bacon drippings until softened. Add the flour and pepper to the onions and stir until browned. Gradually add in the water and vinegar, stirring constantly. Bring to a boil and cook until thick and bubbly. Pour hot mixture immediately over the salad.
SHRIMP, POTATO, ROMAINE SALAD
1 potato cut into 1-inch cubes
1/2 tsp dried oregano
6 tsp lemon juice
2 tbsp olive oil
1/2 tsp flaxseed oil
1 clove garlic, minced
1/2 lb peeled, deveined large shrimp, cooked
1/2 small cucumber, diced
1 cup grape or cherry tomatoes, halved
1/2 small red onion, thinly sliced
3 cups shredded romaine lettuce
Preheat oven to 425 degrees.
Place potato pieces on a baking sheet that has sides. Sprinkle the oregano and 1 teaspoon of the lemon juice over the potatoes. Mist with a canola oil cooking spray and toss to coat. Bake at 425 degrees for 15 to 20 minutes or until tender, turning once.
In a bowl, whisk together olive oil, flaxseed oil, garlic, remaining oregano and the remaining lemon juice. Pour half of the dressing into another bowl. Add the shrimp to one bowl and toss to coat. In the other bowl, add the cucumber, tomatoes, and onion; toss to coat. Let stand for about 10 minutes. Divide the lettuce, evenly onto two salad serving plates. Top with the shrimp, vegetable mixture and the potatoes.
Yield: 2 servings
GRILLED THAI CHICKEN SALAD
1/2 cup hot water
2 tbsp lime juice
3/4 cup flaked unsweetened coconut
2 tsp curry powder
2 tsp fresh minced gingeroot
1 tsp salt
4 (1 lb) boneless skinless chicken breast halves
4 cups mixed salad greens
1/2 med red bell pepper, thinly sliced
1/2 cup canned bean sprouts, rinsed and drained
1/2 cup fresh sugar snap peas
In a blender container, combine the water, lime juice, coconut, curry powder, gingerroot, and salt. Cover and process until blended. Pour into a large zip-top plastic bag and add the chicken. Seal bag and turn to evenly coat the chicken pieces. Refrigerate at least an hour to allow the sauce to marinate into the chicken.
To grill chicken; coat grill rack with nonstick cooking spray before starting the grill. Drain and discard the marinade. Grill the chicken, covered, over medium heat 4 to 7 minutes per side or until the juices run clear.
If you do not have a grill, broil the chicken 4-inches from the heat for 4 to 7 minutes per side or until juices run clear.
To assemble salad: In a large salad bowl, tear the salad greens into bite-size pieces. Combine with the red pepper strips, bean sprouts, and sugar snap peas. Pour the following salad dressing over the mixture and toss to coat. Cut chicken into strips and arrange over the salad.
DRESSING:
1/4 cup reduced-sodium soy sauce
2 tbsp lime juice
2 tbsp coconut milk
2 tbsp creamy peanut butter
4 tsp Splenda
Combine all ingredients and whisk together until smooth. Pour over salad as directed above.
Yield: 4 servings of 261 calories, approx 15 g carbs, 29 g protein
LIME-COTTAGE CHEESE SALAD
1 (.6-OZ) pkg sugar-free lime-flavored gelatin
2 cups boiling water
2 cups cold water
2 tbsp mayonnaise
1 cup low-fat cottage cheese
1 can (8 1/4-oz) can crushed pineapple, in it's own juice; drained
nonstick vegetable oil spray
In a medium bowl, dissolve gelatin in the boiling water; stir well. Stir the cold water into the gelatin mixture. Chill until mixture is the consistency of an unbeaten egg white. Fold the mayonnaise into the gelatin mixture. Add the cottage cheese and the pineapple, stirring well. Pour gelatin into a 6-cup mold that has been sprayed with vegetable oil spray. Chill until the gelatin is firm. Unmold onto a pretty plate lined with lettuce leaves, if desired.
PEA AND CORN SALAD
1 can French-style green beans, well drained
1 can baby sweet peas, well drained
1 can shoepeg corn, well drained
2 oz. jar pimentos
1/2 large green bell pepper, seeded and diced
1 cup chopped celery
1 onion, diced
Mix all the above ingredients together in a medium bowl.
Dressing:
1 tsp salt
1/2 tsp fresh ground black pepper
1 tbsp water
3/4 cup vinegar
1 cup Splenda
1/2 cup extra-virgin olive oil
Combine dressing ingredients in a small saucepan and bring to a boil. Boil mixture for two minutes; let cool completely. Pour cooled dressing over the vegetables; mix well. Cover and refrigerate overnight or about 8 hours.
CARROT-GRAPE SALAD
24 large seedless green grapes, halved
2 cups shredded carrot
2 tsp low-calorie mayonnaise
1/2 tsp poppy seeds
1/4 tsp salt
5 lettuce leaves, optional
Combine grapes and carrot in a large bowl, stirring well. Combine mayonnaise, poppy seeds, and salt; add to carrot mixture, stirring well to coat. Cover and refrigerate at least 2 hours. Serve salad on individual lettuce leaves, if desired.
VEGETABLE CONGEALED SALAD
1 pkg (.6-oz) sugar-free lime flavored gelatin
2 cups boiling water
1 3/4 cups cold water
1/4 cup cider vinegar
1 cup chopped celery
1 cup shredded carrot
2 tbsp chopped sweet red pepper
2 tbsp chopped green onion
vegetable oil cooking spray
Dissolve gelatin in boiling water in a medium-size bowl. Stir until all the gelatin is dissolved. Stir in cold water and vinegar. Chill until mixture is the consistency of unbeaten egg white. Fold in the celery, carrot, red pepper and green onion. Pour the gelatin mixture into a mold that has been lightly sprayed with the vegetable oil spray. Chill until firm.
Note: Pour mixture into 8 2/3-cup sized molds that have been sprayed with the vegetable oil, if desired.
WILD RICE SALAD
2 cups uncooked wild rice
1 bunch green onions, chopped
1 pint basket cherry tomatoes, halved
2 jars (6-oz each) marinated artichoke hearts
1 pkg (12 to 16-oz) frozen peas, thawed
1 small bottle (approx 8 oz) Italian Viniagrrette dressing
Cook wild rice according to the package directions, keeping it firm. Chill rice. Combine the onions, tomatoes, artichoke hearts, and peas. Refrigerate for up to 24 hours. Add the dressing an hour or two before serving.
CUKES AND ONIONS IN SOUR CREAM
3 large cucumbers, washed, peeled, sliced
1 large yellow onion, sliced and separated into rings
1 lb carton of sour cream
1 tbsp apple cider vinegar
fresh ground black pepper to taste
1 packet Splenda
Place the cucumber slices and onion rings in a large bowl. Toss to mix up. In a small bowl, mix vinegar, pepper, Splenda, and sour cream until well blended. Pour this mixture over the cukes and onions; toss to mix until all the veggies are coated. Cover and refrigerate.
Note: Tiny red tomatoes may be added for extra color and flavor.
PASTA SALAD WITH HAM
4 cups cooked spiral macaroni, chilled
1/2 cup apple cider vinegar
1/2 cup extra-virgin olive oil
1 tsp Splenda granular
1/2 tsp salt
1/2 tsp freshly ground black pepper
2 cups lean julienned ham
1 1/2 cups fresh broccoli florets
1 cup thinly sliced carrots
1 med red bell pepper, cut into strips
Combine vinegar with olive oil, Splenda, salt and pepper in a jar with a seal tight lid. Shake the mixture vigorously to mix well. In a large bowl, combine the macaroni with the broccoli florets, carrots, bell pepper, and ham. Add the dressing and toss to coat well. Cover the bowl, refrigerate and chill while flavors blend.
CHILLED CAULIFLOWER SALAD
1 med head of cauliflower, broken into flowerets
1/2 cup sliced celery
1/2 cup Italian salad dressing
2 small garlic cloves, minced
1/4 tsp salt
14 tsp freshly ground black pepper
1/4 tsp red pepper
Combine the cauliflower and water enough to cover in a medium saucepan Cover the pan and bring cauliflower to a boil. Cook just until crisp tender, about 4 to 5 minutes. Drain.
Combine the cauliflower and celery in a medium bowl. Combine the dressing, minced garlic, salt and pepper, stirring well. Pour the dressing mixture over the cauliflower and celery. Toss gently to coat well. Sprinkle red pepper over the top of the salad. Cover and refrigerate for at least 2 hours before serving.
CRUNCHY TURKEY SALAD
1/4 cup light salad dressing (Miracle Whip type)
1/4 cup finely chopped green onions
1/4 cup finely chopped celery
1/4 cup grated carrot
2 tbsp dried cranberries or other fruit
2 cups chopped cooked turkey (or chicken)
In a large bowl, mix the salad dressing, green onions, chopped celery, grated carrot, and cranberries or other dried fruit. Mix until all vegetables and fruit are coated. Add the turkey, or chicken if desired, and mix lightly. Cover. Refrigerate until ready to serve. Best if refrigerated at least 30 minutes.
NOTE: For a different texture and more crunch, add 1/4 Grey Poupon or Spricy Brown Mustard and 1/4 cup chopped water chestnuts.
Serves 4.
DEE'S GET-SKINNY VINAIGRETTE
1 cup olive oil
1 cup apple cider vinegar
1/2 tbsp honey
1 tsp dried parsley
1 tsp dried oregano
1 tsp dried basil
1 tsp dried thyme
3 cloves garlic, minced
juice of 1/2 lemon
1/4 tsp seasoned salt blend
Combine all ingredients in a glass jar. Close tightly and shake until thoroughly mixed. Refrigerate this dressing for up to three weeks. Shake again before using.
Yield: 1 3/4 cups
Per serving of 2 tbsp: about 145 calories, 0 protein, 2g carbs
TENNESSEE HILLS MARINATED CARROT SALAD
2 lb carrots, cut into 1-inch pieces
1 can tomato soup, undiluted
3/4 cup Splenda granular
1/2 cup vinegar
1 tbsp Worcestershire sauce
1/2 cup olive or canola oil
1 medium purple onion, sliced and separted into rings
1 green bell pepper, cored, seeded and sliced into thin rings
1 tsp prepared mustard
Cook carrots in salted water until tender. Drain in a colander. In a 2-qt saucepan, mix together tomato soup, Splenda, vinegar, Worcestershire sauce, oil and mustard. Bring to a boil. Remove from heat. In a mixing bowl or casserole dish with a lid, place the carrots, onions, and bell pepper. Pour sauce over the vegetables. Sprinkle with a little fresh ground pepper, if desired. Toss to coat all vegetables. Refrigerate overnight to marinate well. Serve cold.
Yield: 8 to 10 servings.
LIGHTENED UP HOME-STYLE COLESLAW
8 cups finely shredded cabbage
1/2 cup shredded carrots
1/3 cup reduced-fat mayonnaise
1/3 cup fat-free sour cream
1 tbsp Splenda
2 tsp cider vinegar
1/2 tsp salt
1/4 tsp pepper
In a large bowl, combine the cabbage and carrots. In a small bowl, combine the dressing ingredients. Pour over cabbage mixture and toss to coat. Cover and refrigerate six to eight hours or overnight.
CHICKEN-WILD RICE SALAD WITH DRIED FRUITS AND PEANUTS
1 pkg (6.2 oz) fast-cooking long-grain and wild rice mix
2 cups chopped, cooked chicken (or turkey)
1 medium apple, unpeeled and chopped
1 medium green bell pepper, chopped
1 medium stalk celery, chopped
1/2 cup dried chopped apricots
1/3 cup dried chopped cherries
2 tbsps soy sauce
2 tbsp tap water
2 tsp granulated sugar substitute such as Splenda
2 tsp cider vinegar
1/3 cup dry roasted peanuts
Cook rice mix as directed on the package, omitting the butter. Spread rice out evenly in a thin sheet on a large cookie sheet. Let stand for 10 minutes to cool. Stir occasionally to ensure even cooling.
In a large mixing bowl, mix chicken, apple, bell pepper, celery, apricots and cherries. In a small mixing bowl, mix together soy sauce, water, sugar substitute, and vinegar until sugar substitute is dissolved.
Add rice and soy sauce mixture to the chicken mixture; toss gently until all is coated. Add peanuts and toss gently.
MS HALL'S CABBAGE SLAW FOR A CROWD
1 qt white distilled vinegar
2 tbsp salt
8 tsp celery seed
1/2 cup minced fresh dill weed or 1/4 cup dried
3/4 cup prepared mustard
3 lbs cabbage, shredded (12 cups)
2 lge onions, grated
Heat the vinegar, salt, celery seed, dill, and mustard to boiling. Pour over the cabbage and onions. Stir well. Chill for several hours.
Yield: 12 large servings
BACON AND EGG LAYERED SALAD
1 small head of romaine lettuce, torn into bite sized pieces
6 eggs, hard-cooked and sliced
1 cup shredded Swiss cheese
5-oz pkg fresh baby spinach
10-oz pkg frozen sweet peas, thawed and drained
1 small purple onion, thinly sliced into rings
1 lb bacon, cooked, drained, crumbled
1 cup mayonnaise (may use low-fat but not fat-free)
8-oz sour cream
1 tsp Splenda
1 cup shredded Cheddar cheese
Arrange romaine lettuce in a 9 x 13-inch glass baking dish. Layer the following atop the lettuce in the following order: sliced eggs, 1/4 cup Swiss cheese, spinach, 1/4 cup Swiss cheese, peas, 1/4 cup Swiss cheese, onion, the remaining Swiss cheese, and the bacon. Combine the mayonnaise, sour cream and Splenda. Spread mixture over the top of the salad. Seal to the edges of the dish. Sprinkle with Cheddar cheese. Cover and chill for at least 8 hours. To serve, cut the salad into squares.
Yield: 12 servings
Note: This is a great salad for diabetics as it has bacon, eggs, cheeses, and sour cream to add protein.
NO OIL FRENCH DRESSING
1 can (10 3/4 oz) reduced-fat, reduced sodium tomato soup, undiluted
1/3 cup Splenda
1/3 cup cider vinegar
1 tbsp Worcestershire sauce
1 tbsp grated onion
1 tsp salt
1/2 tsp ground mustard
1 garlic clove, minced
1/2 tsp paprika
1/4 tsp pepper
In a bowl, using a whisk, combine all ingredients until well blended. Store left over dressing in a jar in the refrigerator. Shake or mix well before using.
WESTERN BROCCOLI SALAD
4 cups fresh broccoli florets
1 med tomato, chopped
1 can (16 oz) kidney beans, rinsed and drained
3/4 cup chopped red onion
1 cup shredded reduced-fat cheddar cheese
3/4 cup ranch salad dressing
Steam broccoli until crisp tender. Drain well. In serving bowl, toss the broccoli, tomato, beans, onion, and cheese together. Drizzle dressing over top and toss again to coat. Cover and keep refrigerated until serving time.
Note: Kidney beans should be an important part of a diabetics diet.
GREEN AND RED TOMATO SALAD
1/2 cup olive oil
3 tbsp red wine vinegar
2 tbsp lemon juice
1 clove garlic, minced
1/2 tsp ground cumin
1/8 tsp black pepper
3 medium red tomatoes, diced
3 medium green tomatoes, diced
1 medium red onion, thinly sliced and separated into rings
1 tbsp dried basil
In a small bowl or a jar with a lid, combine oil, vinegar, lemon juice, garlic, cumin, and pepper; mix well. Refrigerate. In a large shallow bowl, combine the tomatoes, onion, and basil. Thirty minutes before serving, add the dressing and toss.
1/2 cup serving = 63 calories,3 g carbs, 1 g protein
TOMATO CUCUMBER SALAD
3 medium tomatoes, sliced
1 small cucumber, thinly sliced
1 green onion, chopped
3 tbsp Italian salad dressing
1 tbsp vinegar
1 tsp chopped fresh basil OR 1/4 tsp dried basil
1/4 tsp salt, optional
dash of black pepper
dash of garlic salt
In a serving dish, layer half the tomatoes, all the cucumber, and remaining tomatoes. Sprinkle with onion. Combine the remaining ingredients in a jar with a tight-fitting lid; shake well. Pour over salad. Cover and chill for at least a half hour or until serving time.
Yield: 4 servings
WARM CHICKEN SPINACH SALAD
1/2 lb boneless, skinless chicken breasts, cut into thin strips
3 tsp olive oil, divided
1/4 tsp cornstarch
1/4 tsp salt
1/8 tsp pepper
2 tbsp fresh-squeezed orange juice
2 tbsp cider vinegar
3 cups torn spinach leaves
1 medium navel orange, peeled and sectioned
2 thin slices red onion, quarted
2 tbsp chopped toasted walnuts
In a skillet, saute chicken in 1 teaspoon of the oil for 5 minutes or until no longer pink. Be sure it is cooked thoroughly. In a small mixing bowl, combine the cornstarch, salt, pepper, orange juice, vinegar and remaining oil until smooth. Stir mixture into skillet. Bring to a boil; cook and stir for 1 minute or until thickened. In a large salad bowl, combine the spinach, orange, onion, and walnuts. Add chicken mixture to spinach mixture. Toss and serve.
Yield: 2 servings at 298 calories, 16 g carbs and 30 g protein each
Note: This recipe is adapted from one I got in an old Taste of Home's Light and Tasty magazine.
CREAMY LETTUCE SALAD
3 hard-boiled eggs
1 lb pkg ready-to-serve salad
1 medium tomato, diced
1/4 cup diced red onion
Dressing:
3/4 cup light mayonnaise
3 1/2 tbsp milk
2 tbsp Splenda
2 tbsp cider vinegar
Dice two of the boiled eggs, cut the third into wedges and reserve it for garnish. In a salad bowl, combine the salad greens, tomato, onion, and diced eggs. In a jar with a tight fitting lid, combine the dressing ingredients. Shake the jar until dressing is well blended. Pour over the salad and toss to coat. Garnish with the egg wedges. Serve immediately.
HOMEMADE RUSSIAN SALAD DRESSING
1 cup olive oil
1 cup catsup
1 cup Splenda
2/3 cup cider vinegar
1/2 tsp salt
1 clove garlic, chopped
Place all ingredients in blendar jar. Pulse until well blended. Store in refrigerator in a cruet or jar with lid.
GREEN BEAN SALAD
2 cans French-style green beans, drained
1 small can of peas, drained
4 celery sticks, diced
1/2 medium bell pepper, diced
1 onion, diced
1small jar pimento
Dressing:
1 1/2 cup Splenda
1 cup cider vinegar
1 tsp salt
1/2 cup olive oil
1 tbsp water
In a medium mixing bowl, combine all the vegetables together.
To make the dressing, in a seperate mixing bowl combine, all the dressing ingredients together. Pour dressing over vegetables, toss to mix well and refrigerate for several hours or overnight. One and a half hour before serving, drain vegetables. Note: This is a great dish to make ahead for convenience later.
HOT POTATO SALAD
8 potatoes, cubed and cooked
1 lb pasturized cheese spread
1/2 cup chopped onion
1 cup mayonnaise
1/2 lb bacon
In a large bowl, mix together potatoes, cheese spread, onion, and mayonnaise. Place mixture into a baking dish that has been sprayed with vegetable oil spray. Bake at 325 degrees for 1 hour. Remove from oven and crumble bacon over potatoes before serving.
GELATIN BUFFET SALAD
2 small boxes or 1 large box flavored sugar-free gelatin
2 cups boiling water
8 ice cubes
20 oz can crushed pineapple in its own juice, drain and save juice
1 pkg Dream Whip topping mix
8-oz cream cheese, softened
1 cup unsweetened pineapple juice
3/4 cup Splenda
3 tbsp flour
3 eggs, beaten
1 tbsp lemon juice
grated low-fat cheddar cheese
For first layer: Add gelatin to boiling water and stir until dissolved. Add ice cubes and pineapple. Mix well and chill until set.
For second layer: Prepare Dream Whip according to package directions. Whip softened cream cheese with mixer, add dream whip and well. Spread over the first layer and chill until firm.
For third layer: On medium heat, cook pineapple juice and enough water to make 1 cup (if juice is short of a full cup), Splenda, flour, eggs, and lemon juice. Stir constantly until thickened. (You may want to mix with a hand mixer). Cool and spread over second layer. Sprinkle grated cheese over the top.
Note: This is a good salad to take to potlucks.
GARBANZO BEAN SALAD
2 cups finely shredded carrot
1 1/2 cups thinly sliced bell pepper
1 1/2 cups chopped plum tomatoes
1/4 cup finely chopped red onion
2 cans (15 1/2-oz each) cans garbanzo beans, drained
12 cups salad greens
In a large bowl, combine carrots, bell pepper, tomatoes, onion, and beans. Pour 1/2 cup of Yogurt Dressing (recipe follows) over carrot mixture and toss gently to coat. To serve place 2 cups of salad greens on a plate. Drizzle greens with 1 tbsp of the yogurt dressing. Top with 1 1/3 cups of the vegetable mixture.
Makes 6 servings
YOGURT DRESSING:
1/3 cup chopped fresh cilantro
2 tbsp olive oil
1 tbsp lemon juice
1 1/2 tsp curry powder
1/4 tsp salt, optional
1/2 tsp bottled minced garlic
1/4 tsp freshly ground black pepper
8-oz plain fat-free yogurt
In a small bowl, combine all ingredients using a whisk.
STRAWBERRY-PRETZEL SALAD
2 cups coarsely ground unsalted pretzels
1/4 cup Splenda Brown Sugar Blend
1/2 cup melted butter
8 oz cream cheese
3/4 cup Splenda
1 small tub sugar-free whipped topping
2 small boxes sugar-free strawberry gelatin
2 cups hot water
2 pkgs (10-oz each) sugar-free frozen strawberries
Preheat oven to 350 degrees.
Mix pretzels, brown sugar blend, and butter; press into the bottom of a 9 x 13-inch pan. Bake 8 minutes. Allow crust to cool.
Blend cream cheese with Splenda; beat. Fold whipped topping into cream cheese mixture; spread over crust. Dissolve gelatin in hot water; add frozen berries. When gelatin begins to thicken, pour over the cream cheese mixture. Refrigerate until serving time.
Note: Graham crackers may be substituted for the pretzels.
BEAN AND BACON SALAD
2 cans (16 oz each) whole green beans, drained
1/2 cup chopped onion
1/3 cup extra-virgin olive oil
1/4 cup vinegar
1/4 tsp salt, optional
1/4 tsp black pepper
4 hard-boiled eggs, chopped
1/4 cup light mayonnaise
1 tsp prepared mustard
2 tsp vinegar
dash of salt, optional
4 slices bacon, fried crisp and crumbled
paprika for garnish
Combine beans, onions, olive oil, 1/4 cup vinegar, 1/4 tsp salt, and pepper. Toss mixture lightly; cover and refrigerate.
Mix eggs, mayonnaise, mustard, 2 tsp vinegar, and dash of salt. Just before serving, drain chilled bean mixture, add the bacon and toss well. Place each serving on a lettuce leaf. top with a spoonful of the egg mixture and sprinkle with paprika for garnish.
Yield: 6 servings
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.