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Eating Well Healthy Salad

Wednesday, August 22, 2012

Here's My take on a traditional chef's salad, which is anything but light fare when it's heaped with meats and cheeses. Our version keeps the satisfaction factor with lean turkey breast and reduced-fat Swiss cheese - and adds plenty of colorful vegetables to the mix.

Uhm duh, it's a chef salad with the meat included, you don't need any additional food after eating this. Sodium is controlled through the meats, cheeses, and dressing.
2 servings, about 4 cups each

Active Time: 10 minutes

Total Time: 10 minutes
Nutrition Profile
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber | Gluten free |


6 cups mixed, salad
1 cup shredded carrots
2 tablespoons red onion, chopped
1/4 cup dressing, such as Creamy Dill Ranch Dressing (recipe follows)
10 cherry tomatoes
4 slices roast turkey breast, cut up (3 ounces)
2 slices reduced-fat Swiss cheese, cut up (2 ounces)

1.Toss greens, carrots, onion and dressing in a large bowl until coated. Divide between 2 plates. Arrange tomatoes, turkey and cheese on top of the salad.

NutritionPer serving: 180 calories; 4 g fat ( 1 g sat , 0 g mono ); 27 mg cholesterol; 19 g carbohydrates; 21 g protein; 6 g fiber; 757 mg sodium; 956 mg potassium

Home Creamy Dill Ranch Dressing PrintEmail

Creamy Dill Ranch Dressing
From EatingWell: March/April 2007, The EatingWell Diet (2007)

Cottage cheese blended in a food processor to a creamy texture, while not traditional in Ranch dressing, delivers unbelievable richness with minimal calories and fat.

RecipeAdd/Read Reviews (0)add to 'my eatingwell' printshare 1 1/4 cups

Active Time: 10 minutes

Total Time: 10 minutes
Nutrition Profile
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | Gluten free |


1 small shallot, peeled
3/4 cup nonfat cottage cheese
1/4 cup reduced-fat mayonnaise
2 tablespoons buttermilk powder, (see Note)
2 tablespoons white-wine vinegar
1/4 cup nonfat milk
1 tablespoon fresh dill, chopped
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper


1.With the food processor running, add shallot through the feed tube and process until finely chopped. Add cottage cheese, mayonnaise, buttermilk powder and vinegar. Process until smooth, scraping down the sides as necessary, about 3 minutes. Pour in milk while the processor is running. Scrape down the sides, add dill, salt and pepper and process until combined.

Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 1 week.
Note: Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.

NutritionPer 2-tablespoon serving: 19 calories; 1 g fat ( 0 g sat , 0 g mono ); 1 mg cholesterol; 2 g carbohydrates; 2 g protein; 0 g fiber; 125 mg sodium; 10 mg potassium.

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