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Healthy Exchanges

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  FORUM:   Recipes
TOPIC:   Carrot Apple Salad 


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ANNINSD
Posts: 5,804
7/1/08 3:29 P

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Carrot Apple Salad

Recipe By :JoAnna Lund
Serving Size : 4 Preparation Time :0:00
Categories : Fruits Salads and Salad Dressings
Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups shredded carrots
1 cup chopped apples -- unpeeled (2 small)
1/4 cup raisins, seedless
2 tablespoons chopped pecans
1/3 cup fat-free mayonnaise
sugar substitute -- to equal 2 teaspoons sugar (1 packet)
1/2 teaspoon apple pie spice -- (omit if for Jim)
1 teaspoon lemon juice

In a medium bowl, combine carrots, apples, raisins, and pecans. In a small bowl, make dressing by stirring together mayonnaise, sugar substitute, spice, and lemon juice. Toss lightly to combine. Cover and refrigerate for at least an hour.

Hints:
-- You can use 1/4 teaspoon cinnamon, 1/8 teaspoon nutmeg, and 1/8 teaspoon ginger instead of apple-pie spice.
-- To plump raisins without "cooking," place in glass measuring cup and microwave on high for 15 seconds.

Cuisine:
"American"
Source:
"Healthy Exchanges Cookbook, page 76"
Copyright:
"(c)1994"
Yield:
"3 cups"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 113 Calories; 3g Fat (20.6% calories from fat); 1g Protein; 23g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 276mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

NOTES : I like this as is, but my husband prefers it without the spice so I leave that out. I use golden seedless raisins and plump them according to JoAnna's hint. This is so good that I typically make a double batch, and I usually add a can of crushed pineapple -- I reserve the juice and mix it with the dressing ingredients. (That would be too much juice if making just a single batch of the salad.)

Serving size = 3/4 cup.
Per serving:
HE: 1 veg, 1 fruit, 1/2 fat, 12 oc
124 cal, 3g fat, 1g pr, 24g calcium, 186mg sod, 3 fiber
Diabetic: 1 veg, 1fruit, 1fat


Ann in San Diego


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