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This section of the website is for good for you Salads.
If you have a recipe you would like to share please send it to Kimberly Advent. If you send a picture of yourself I will put that beside your recipe.
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Garden Saute Nena Williams
1/4 cup chopped red onion
1 garlic clove, minced
1 medium yellow summer squash, sliced
1 medium zucchini, sliced
1/2 cup sliced fresh mushroom
1 tomato, cut into wedges
1/4 cup chopped celery
1/2 teaspoon lemon juice
1/4 teaspoon dried rosemary
1/4 teaspoon dill weed
1/4 teaspoon Italian seasoning
1/8 teaspoon fennel seed
1/8 teaspoon pepper
In a large skillet coated with nonstick cooking spray, saute onion & garlic until softened. Add remaining ingredients; mix well. Cover & cook over medium heat for 5-7 minutes or until vegetables are tender.
Yield: 6 servings. Nutritional Analysis: One 1/2-cup serving equals 19 calories, 8 mg sodium, 0 cholesterol, 4 gm carbohydrate, 1 gm protein, trace fat. Diabetic Exchanges: 1 vegetable.
Apple Pineapple Salad Jessie Craven
1 can (20 ounces) unsweeted pineapple chunks
1/4 cup reduced-fat margarine
2 tablespoons lemon juice
1 tablespoon cornstarch
2 tablespoons water
Artificial sweetener equivalent to 2 tablespoons sugar
3 cups chopped unpeeled red apples
2 cups green grapes
2 teaspoons poppy seeds
3/4 cup chopped pecans, toasted
Drain pineapple juice into a saucepan. Add margarine & lemon juice; cook over medium heat until margaine is melted. In a small bowl, combine cornstarch & water until smooth; stir into juice mixture. Bring to a boil; boil & stir for 2 minutes. Reduce heat; add sweetener. Cool to room temperature, about 30 minutes. In a large bowl, combine pineapple, apples, grapes & poppy seeds. Add the dressing; toss to coat. Cover & chill for at least 1 hour. Just before serving, gently toss in pecans.
Yield: 16 servings. Nutritional Analysis: One 1/2-cup serving equals 105 calories, 34 mg sodium, 0 cholesterol, 14 gm carbohydrate, 1 gm protein, 6 gm fat. Diabetic Exchanges: 1 fruit, 1 fat.
Salad with Oil-Free Dressing Ellen Benninger
1 tablespoon powdered fruit pectin
1/4 teaspoon dried herb (oregano, basil, thyme, tarragon, savory or dill weed)
Artificial sweetener equivalent to 2 teaspoons sugar
1/8 teaspoon ground mustard
1/8 teaspoon salt
1/8 teaspoon pepper
1/4 cup water
2 teaspoons vinegar
1 garlic clove, minced
Salad greens, tomatoes, cucumbers & carrots or vegetables of your choice
In a small bowl, combine pectin, herb of choice, sweetener, mustard, salt & pepper. Stir in water, vinegar & garlic. chill. Serve over greens & vegetables of your choice. Refrigerate leftovers.
Yield: 1/3 cup Nutritional Analysis: 1 tablespoon of dressing equals 13 calories, 60 mg sodium, 0 cholesterol, 3 gm carbohydrate, trace protein, trace fat. Diabetic Exchanges: Free.
Seven-Vegetable Salad Kim Wiehe-Kaylor
1-3/4 cups cauliflowerets
1-1/4 cups chopped cucumber
1 cup sliced celery
1/2 cup quartered cherry tomatoes
1/4 cup julienned green pepper
1/4 cup julienned sweet red pepper
2 tablespoons sliced green onions
1/4 cup fat-free salad dressing
In a large bowl, combine all vegetables. Pour dressing over; toss to coat.
Yield: 5 servings. Nutritional Analysis: One cup serving equals 37 calories, 131 mg sodium, 0 mg cholesterol, 8 gm carbohydrate, 1 gm protein, trace fat. Diabetic Exchanges: 1-1/2 vegetable.
Broccoli Turkey Salad Joyana McShane
1 can (8 ounces) unsweetened pineapple chunks
2 cups torn salad greens
2 cups torn fresh spinach
2 cups broccoli florets
1 green pepper, julienned
1/2 cup thinly sliced red onion
2 cups cubed cooked turkey
1/4 cup olive or vegetable oil
2 tablespoons balsamic vinegar or red wine vinegar
1 tablespoon poppy seeds
2 teaspoons sugar
2 teaspoons Dijon mustard
Drain the pineapple, reserving 2 tablespoons juice; set aside (discared remaing juice or save for another use). In a large bowl, combine the greens, spinach, broccoli, green pepper, onion, turkey & pineapple.
In a small bowl, combine oil, vinegar, poppy seeds, sugar, mustard & reserved pineapple juice; mix well. Pour over salad & toss to coat. Serve immediately.
Yield: 10 servings. Nutritional Analysis: One cup serving equals 111 calories, 46 mg sodium, 17 mg cholesterol, 7 gm carbohydrate, 6 gm protein, 7 gm fat (1 gm saturated fat). Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 meat
Low fat & Carb Main Dishes
Good for you Salads
Sugar free & Low Carb Desserts
Appetizers & Side Dishes
Healthy Breads
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