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ANNINSD Posts: 5,878
7/20/13 9:34 P

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Chunky Chicken Salad with Grapes, Pecans & Feta

2 b/l s/l cooked chicken breasts, cut up
2 stalks celery, chopped
2 green onions, sliced
red grapes, halved
chopped pecans
f/f feta cheese

Maybe I used a cup of grapes and then cut them in half
pecans, maybe 1/4 cup
feta maybe 1/4 cup

The dressing:

about 1/4 cup light mayo
2 - 3 tabl. f/f sour cream
1 tabl. dijon mustard

I don't like my salads drowning in dressing.

Ann in San Diego


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NANASKNOLLAZ's Photo NANASKNOLLAZ Posts: 435
3/1/13 11:14 P

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This is the Ranch dressing mix I use
15 saltines
2 cups dry parsley flakes, minced
1/2 cup instant minced onion
2 tablespoons dry dill weed
1/4 cup onion salt
1/4 cup garlic salt
1/4 cup onion powder
1/4 cup garlic powder


Dump all ingredients into a blender or food processor and blend until completely powdered.

To Use: combine 1 Tbsp. dry mix, 1 cup of mayo and 1 cup buttermilk

I have a condition called IC Bladder. I use 1 Tbsp. dry mix, 1 cup mayo, and 1 cup milk-also I will use a few more crackers because milk is not as thick as buttermilk. Let it set for a while to absorb the flavors.


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ANNINSD Posts: 5,878
8/15/12 9:47 P

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Luncheon Chicken Salad

4 cups cubed cooked chicken breast
1 can (20 oz) pineapple tidbits, drained
1 can (11 oz) mandarin oranges, drained
1 cup chopped celery
6 green onions, chopped
1/2 cup chopped green pepper
2/3 cup mayonnase
7 1/2 tsp. brown mustard
1 tabl. brown sugar
1/2 tsp. minced garlic

In a large bowl gently combine the chicken, pineapple,
oranges, celery, onions and green pepper.

In a small bowl combine the remaining ingredients.
Pour over salad and toss to coat.

Yield 7 servings

Ann's notes: I made 1/2 a recipe with 2 c. chicken,
and small cans of the fruit. Also just used red bell
pepper.

Ann in San Diego


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ANNINSD Posts: 5,878
5/20/11 9:57 P

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Creamy Cauliflower Salad -- Serves 2
From Taste of Home Magazine

Ann's notes: changes in (---)

2 cups chopped cauliflower
1/4 cup sliced celery
1/4 cup shredded cheddar cheese (Kraft 2% cheddar)
2 bacon strips, cooked and crumbled (crumbled Bacon Bits)
1/2 cup mayonnaise (fat free mayo)
1 tabl. sugar (Splenda)
1 tabl. white vinegar
1/8 tsp salt
dash pepper

In a serving bowl, combine the cauliflorer, celery, cheese and
bacon. In a small bowl, combine the remaining ingredients.
Pour over cauliflower mixture and stir until coated. Cover and
refrigerate for 2 hours before serving. Yield 2 servings.

1 cup (prepared with f/f mayo and reduced fat cheese) equals 173 cal.
8g fat, 22mg chol, 862mg sod, 21g carb, 4g fiber, 8g protein.

Diabetic exch. 1 1/2 fat, 1 starch, 1 veg.

My salads rarely get chilled as I never get them made ahead of time. Ann

Ann in San Diego


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ANNINSD Posts: 5,878
5/20/11 9:50 P

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Black Bean Mexicali Salad
July 2006 newsletter pg 4

1 (15 oz) can black beans, rinsed and drained
1 1/2 cups fresh or frozen whole kernel corn, thawed
1/2 cup chopped red bell pepper
1/2 cup chopped red onion
1/2 cup chunky salsa (mild, med. or hot)
2 tabl. apple cider vinegar
2 tabl. Splenda Granular
3/4 cup shredded Kraft Reduced Fat Cheddar Cheese

In a large bowl, combine blk. beans, corn red pepper and onion.
Add salsa, vinegar and Splenda. Mix well to comgine.
Stir in Cheddar cheese. Cover and refrigerate for at least
15 minutes. Gently stir again just before serving

Serves 6 (2/3 cup)
136 cal, 4g fat, 7g pr, 18g ca, 111mg so. 130mg Cl, 4g fi

Diabetic Exch. 1 St,1/2 Ve, 1/2 Mt

Carb choices 1

Ann's Notes: The second time I made this I only used 1 tabl. of
Splenda and liked it much better. 2 tabl. was too sweet.



Ann in San Diego


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ANNINSD Posts: 5,878
3/13/11 8:07 P

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French Apple Salad

Servings: 4 - 3/4 cup each serving


1/4 cup Kraft Fat Free French Dressing
1 tablespoon Kraft fat-free mayonnaise
1 teaspoon lemon juice
2 cups (4 small) cored, unpeeled, and diced Red Delicious apples
1 cup finely chopped celery
2 tablespoons (1/2 ounce) chopped walnuts


In a small bowl, combine french dressing, mayonnaise, and lemon juice. Add
applies, celery, and walnuts. Mix well to combine. Cover and refrigerate
for at least 15 minutes. Gently stir again just before serving.

Each serving equals:

Healthy Exchanges: 1 Fruit, 1/2 vegetable, 1/4 fat, 1/4 slider, 11
optional calories
********************
86 calories, 2 gm fat, 0 gm protein, 17 gm carbohydrate, 209 mg sodium, 19
mg calcium, 2 gm fiber
********************
Diabetic: 1 fruit





Ann in San Diego


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ANNINSD Posts: 5,878
3/7/11 1:56 P

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Southwest Spaghetti Salad serves 4 (1 cup)
From July 2002 Newsletter

1 1/2 cups cold cooked spaghetti, rinsed and drained
1 (8 oz) can red kidney beans, rinsed and drained
1/4 cup chopped green bell pepper
1/4 cup finely chopped green onion
1/4 cup sliced ripe olives
1/3 cup Kraft f/f Catalina Dressing
2 tabl. Kraft f/f mayonnaise
1 tsp. Jo's Chili Seasoning or any chili seasoning
3/4 cup (3 oz) shredded Kraft r/f Cheddar Cheese
1 cup chooped fresh tomatoeos

In a large bowl, combine spaghetti, kidney beans, gr. pepper, onion and olives. Add Catalina dressing, mayo, and Jo's chili seasoning. Mix well to combine. Stir in Cheddar Cheese and tomatoes. Cover and refrig. for at least 1 hours. Gently stir again just before serving.

Serves 4 (1 cup) Each serving equals:
HE: 1 3/4 Pr, 1 Br, 3/4 Ve, 1/4 Fa, 1/2 Sl, 10 Oc

221 cal, 5g fat, 12g Pr, 32g Ca, 605mg So, 139mg Cl, 4g fiber

Diabetic: 1 1/2 Mt, 1 1/2 St, 1 Ve

HINT: Usually 1 cup broken uncooked spaghetti cooks to about 1 1/2 cups.


Ann in San Diego


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ANNINSD Posts: 5,878
3/7/11 11:37 A

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ALMOST TOO EASY LETTUCE SALAD

3 cups shredded lettuce
3/4 cup chopped unpeeled cucumber
1/2 cup chopped fresh mushrooms
1/4 cup chopped red onion
1/4 cup Kraft Fat Free Thousand Island Dressing
2 tablespoons Land O Lakes no-fat sour cream
2 teaspoons sweet pickle relish

In a large bowl, combine lettuce, cucumber, mushrooms, and red onion. In a small bowl, combine Thousand Island dressing, sour cream, and pickle relish. Add dressing mixture to lettuce mixture. Toss gently to combine. Serve at once.

Serves 4 (1 cup) - Each serving equals:

HE: 1 1/2 Ve, 15 OC
44 Calories, 0g Fa, 1g Pr, 10g Ca, 187mg So, 26mg Cl, 2g Fi
DIABETIC: 1 1/2 Ve


Ann in San Diego


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ANNINSD Posts: 5,878
3/7/11 11:31 A

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HEARTLAND SLAW

1/3 cup Kraft fat-free mayonnaise
2 tablespoons Land O Lakes no-fat sour cream
2 tablespoons white distilled vinegar
1/4 cup granular Splenda
2 teaspoons dried parsley flakes
4 1/2 cups purchased coleslaw mix
1/2 cup finely chopped celery
1/4 cup finely chopped onion

In a large bowl, combine mayonnaise, sour cream, vinegar, Splenda, and parsley flakes. Add coleslaw mix, celery, and onion. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Serves 6 (full 3/4 cup) - Each serving equals:

HE: 1 Ve, 18 OC
36 Calories, 0g Fa, 1g Pr, 8g Ca, 214mg So, 47mg Cl, 2g Fi
DIABETIC: 1 Ve

HINT: 3 3/4 cups shredded cabbage and 3/4 cup shredded carrots may be used in place of

Ann in San Diego


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ANNINSD Posts: 5,878
3/7/11 11:22 A

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Turn the lights out and bring on the candles when you serve this special salad - you never know what might “catch fire” before the salad plates are cleared away!!!

SPECIAL SPINACH SALAD

2 cups torn fresh spinach
1/2 cup chopped fresh mushrooms
2 tablespoons (½ ounce) slivered almonds
1/4 cup Kraft Light Done Right Raspberry Vinaigrette Dressing

In a large bowl, combine spinach, mushrooms, and almonds. Add Raspberry Vinaigrette dressing. Mix well to combine. Serve at once.

Serves 2 (1 cup) - Each serving equals:

HE: 1 1/2 Ve, 1/2 Fa, 1/4 Pr, 3/4 Sl
128 Calories, 8g Fa, 3g Pr, 11g Ca, 481mg So, 79mg Cl, 3g Fi
DIABETIC: 1 1/2 Ve, 1 Fa, 1/2 St/Ca


Ann in San Diego


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ANNINSD Posts: 5,878
3/7/11 11:08 A

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Andi Waite, Kennewick, WA, and I belong to the same cookbook collecting e-group, and in the course of sharing some personal success by using my recipes, she also shared this wonderful dressing. Thanks, Andi!

ANDI’S DRESSING

1/3 cup Kraft Fat Free Catalina Dressing
1/3 cup Kraft fat-free mayonnaise
1/3 cup Land O Lakes no-fat sour cream
1 cup chunky salsa (mild, medium or hot)

In a medium bowl, combine Catalina dressing, mayonnaise, sour cream, and salsa. Cover and refrigerate until ready to use.

Serves 8 (1/4 cup) - Each serving equals:

HE: 1/4 Sl, 16 OC
36 Calories, 0g Fa, 0g Pr, 9g Ca, 441mg So, 14mg Cl, 0g Fi
DIABETIC:

Ann in San Diego


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ANNINSD Posts: 5,878
3/7/11 10:55 A

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This is the most unique salad I've ever had. But, I just love it! It's very filling! I highly suggest it with some kind of German or Sweedish main dish. I love it with JoAnna's Sweedish Meatloaf!

Winter Garden Salad
JoAnna M. Lund

Serves 6

1 (4 serving) pkg lime gelatin
1 cup boiling water
1/2 cup fat free mayonnaise
1 1/2 cups fat free cottage cheese
3/4 cup finely chopped celery
1/2 cup finely chopped carrots
1/4 cup finely chopped onion

In large bowl combine dry gelatin and boiling water. Mix well until gelatin dissolves. Cool 5 minutes. Blend in mayonnaise and cottage cheese. Add celery, carrots and onion. Mix gently to combine. Pour into 8x8 dish. Chill until set.

Each serving equals:
HE: 1/2 Vegetable, 1/2 Protein, 16 Optional Calories

68 Calories, 0gm Fat, 9gm Protein,
8gm Carbohydrate, 439mg Sodium

DIABETIC: 1 Vegetable, 1/2 Protein

"Healthy Exchanges Food Newsletter January 1994, pg. 12."


Ann in San Diego


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ANNINSD Posts: 5,878
3/7/11 10:54 A

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Calico Cucumber Salad
JoAnna M. Lund

Evelyn Sharpi, Pittsburge, PA, sent a cucumber salad to "lighten up". The cucumber and corn combination is not one I would have thought of putting together, but the flavor combination is wonderful. Don't turn your nose up at this one because it sounds strange. This light and refreshing salad has quickly become a favorite of mine.
Serves 6 (3/4 cup)

2 cups Frozen whole-kernel corn, thawed
2 3/4 cup thinkly-sliced cucumber
1/4 cup finely-chopped onion
1/2 cup fat-free mayonnaise
2 tablespoons white vinegar
1 tablespoon granular Splenda
1/4 teaspoon black pepper
1 teaspoon dried parsley flakes

In a large bowl combine corn, cucumber and onion. In a small bowl combine mayonnaise, vinegar, Splenda, black pepper and parsley flakes. Add mayonnaise mixture to vegetable mixture. Toss gently to combine. Cover and refrigerate at least 30 minutes.

Each serving equals:
HE: 1 Vegetable, 2/3 Bread, 14 Optional Calories

76 Calories, 1gm Fat, 2gm Protein,
15gm Carbohydrate, 150mg Sodium

DIABETIC: 1 Starch

"Healthy Exchanges Food Newsletter, October 1994, pg. 4."

Edited by: MAGNOLIAHONEY

Ann in San Diego


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ANNINSD Posts: 5,878
3/7/11 10:52 A

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This is my ALL time favorite Salad to take to Potlucks. I grew up with the full "fat" version of this, and since trying to lose weight had tried and tried to get the "dressing" part correct, as the full "fat" version is just Maricle Whip, but if you try to use fat free Maricle Whip by it self on this, it doesn't spread at all well, and it just doesn't taste the same! But, smarty pants JoAnna figured out how to do it! Mixing the fat free mayo, with fat free sour cream and splenda did the trick! It taste JUST like the real one I grew up with! In fact I took it to a TOPS meeting, and one of the women knew the exact salad I spoke of when I explained this one. And she begged me NO don't bring the "fat free" version, bring the real one. I said no, it's a TOPS meeting and I'm bringing the healthy one! She said it wouldn't taste the same with the fat free stuff. Well, let's just say she loved it and ate a few helpings and couldn't tell the difference!

I also do a few adjustments to this to make it my own! lol I ALWAYS add a can of sliced water chestnuts as that was in my families original recipe, and I just love the extra crunch, and again this adds hardly any calories!

I sometimes add cucs and tomatoes too. However, if you add cucs and tomatoes make this the day of the potluck, NOT before.

It will hold up fine making it the day before if you do NOT use cucs or tomatoes. And make as the recipe says, (and even add water chestnuts! lol).

My other trick I did at the last family picnic was "fried" my own turkey bacon for the bacon bits. As my family almost always for "special" occassions made our own bacon bits for this salad and only used premade ones for when we made this salad for every day family meals. I also made my own last time because there was going to be family there that don't eat pork, and there is no turkey bacon bits on the market! lol Well, I loved it so much, I think this will be the only way I make this salad from now on! With Turkey bacon made into "bits".

A couple of more tips just from making this through the years, since I was like 6 years old.

IF you do use tomatoes and cucs, be sure to decorate the top with Tomato roses made from tomato skins, and leaves made from cuc skins. The people will love it! (I find seedless cucs, and roma tomatoes easiest to makes these decors with!)

And if you have a extra large crowd to feed, add more of the lettuce and veggies, and serve this in a HUGE brandy glass. You will get lots of oohs and awes...

For my mom and step dad's wedding they served the family's version of this in individual small brandy glasses as well and it was very pretty! Would be great for showers as well!

Heather

Layered Party Pea Salad
JoAnna M. Lund

Peas have their special sweetness before anything is added to serve them. Maybe that's why I chose to combine them with piquant bits of tangy Swiss cheese and bacon, to make what's already good glorious!
Serves 6

2 1/2 cups finely shredded lettuce
1/4 cup finely chopped onion
1 1/2 cups frozen peas, thawed
1/4 cup purchased real bacon bits
1/2 cup fat-free mayonnaise
2 tablespoons fat-free sour cream
2 tablespoons SPLENDA Granular
6 tablespoons shredded reduced-fat Chedder cheese
6 tablespoons shredded reduced-fat mozzarella cheese

Evenly arrange lettuce in an 8-by-8-inch glass dish. Layer onion, peas, and bacon bits evenly over lettuce. In a medium bowl, combine mayonnaise, sour cream, and SPLENDA. Carefully spread dressing mixture over top. Evenly sprinkle shredded Chedder and mozzarella cheese over dressing mixture. Cover and refrigerate at least 2 hours or overnight. Divide into 6 servings.

Each serving equals:
HE: 1/2 Protein, 1/2 Vegetable, 1/2 Bread, 1/4 Slider, 17 Optional Calories

108 Calories, 4gm Fat, 8gm Protein, 10gm Carbohydrate,
464mg Sodium, 115mg Calcium, 2gm fiber

DIABETIC: 1 Starch, 1/2 Protein, 1/2 Vegetable

"Cooking Healthy with Splenda, pg. 59."


Ann in San Diego


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ANNINSD Posts: 5,878
3/7/11 10:50 A

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I am always on the lookout for delicious, simple salads. This is one of my favorites from Cooking Healthy Across America.

Wilted-Lettuce Salad

1/2 cup finely chopped onion
1/3 cup cider vinegar
1/3 cup Hormel Bacon Bits
4 cups leaf lettuce, torn into small pieces
2 hard-boiled eggs, chopped

In a large skillet sprayed with butter-flavored cooking spray, saute onion for 5 minutes. Add vinegar and bacon bits. Mix well to combine. Bring mixture to a boil. Lower heat and simmer for 5 minutes, stirring occasionally. In a large bowl, combine lettuce and chopped eggs. Drizzle hot vinegar mixture over top. Toss lightly to coat. Serve at once.

HINT: If you want the look and feel of egg without the cholesterol, toss out the yolk and dice the white.


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ANNINSD Posts: 5,878
3/6/11 5:32 P

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CREAMY COLESLAW

1/2 CUP KRAFT FAT FREE MAYO
2 TBS LAND O LAKES NO FAT SOUR CREAM
1 TBS WHITE VINEGAR
SUGAR SUB. TO EQUAL 1 TBS SUGAR
1 TSP DRIED ONION FLAKES
1 TSP DRIED PARSLEY FLAKES
3 CUPS PURCHASED COLESLAW MIX

IN A LARGE BOWL, COMBINE MAYONAISE, SOUR CREAM, VINEGAR, AND SUGAR SUBSTITUTE. STIR IN ONION FLAKES AND PARSLEY FLAKES. ADD COLESLAW MIX. MIX WELL TO COMBINE. COVER AND REFRIGERATE FOR AT LEAST 30 MINUTES. GENTLY STIR AGAIN JUST BEFORE SERVING.

Hint: 2 1/2 cups shredded cabbage and 1/2 cup shredded carrots may be used in place of the purchased coleslaw mix.

Each serving equals:
HE: 1 1/2 Vegetable, 1/4 Slider, 9 Optional Calories
44 Calories, 0 Gm Fat, 1 Gm Protein, 10 Gm Carbohydrate, 230 mg Sodium, 40 mg Calcium, 1 gm Fiber
Diabetic: 1 Vegetable, 1/2 Starch/Carbohydrate

* I have omitted the sour cream and used rice vinegar it is very good.

Description:
"Cooking Healthy Across America page 322"
Yield:
"3/4 cup" Serves 4


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ANNINSD Posts: 5,878
3/6/11 5:30 P

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German Scalloped Potatoes

5 cups diced cooked unpeeled potatoes (24 ounces)
3/4 cup chopped onion
3/4 cup chopped celery
1/4 cup Hormel Bacon Bits
1 can Healthy Request Cr of Celery Soup-10 3/4-ounce
1/4 cup white vinegar
1/4 cup pourable Sugar Twin
1 teaspoon prepared mustard

Preheat oven to 350 degrees. Spray an 8-by-8 inch baking dish with butter-flavored cooking spray. In a large bowl, combine potatoes, onion, celery, and bacon bits. In a small bowl, combine celery soup, vinegar, Sugar Twin, and mustard. Add soup mixture to potato mixture. Mix well to combine. Spread mixture into prepared baking dish. Cover and bake for 45 minutes. Uncover and continue baking for 10 to 15 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.



Serves 6 - Each serving equals:
HE: 1 Br, 1/2 Ve, 1/2 Sl, 8 OC
135 Calories, 3 gm Fa, 5 gm Pr, 22 gm Ca, 581 mg So, 35 mg Cl, 2 gm Fi
DIABETIC: 1 1/2 St, 1/2 Ve

Description:
"3 WW Points"





NOTES : (Make A Joyful Table cookcook)


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ANNINSD Posts: 5,878
3/6/11 5:29 P

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All American Potato Salad

3/4 cup Kraft Fat Free Mayonnaise
3 cups dried cold cooked potatoes -- (16 ounces)
1 teaspoon prepared mustard
1/2 cup celery
1/4 cup sweet pickle relish
1/2 cup chopped onion
1/2 teaspoon celery seed
2 hard-boiled eggs -- chopped
1/8 teaspoon black pepper


Directions for All American Potato Salad

In a large bowl, combine mayonnaise, mustard, pickle relish, celery seed, and black pepper. Add potatoes, onion, and celery. Mix well to combine. Fold in eggs. Cover and refrigerate at least 30 minutes. Gently stir again just before serving.


NOTES : Each serving equals: HE: 2/3 Bread, 1/2 Vegetable, 1/3 Protein (limited), 1/4 Slider, 10 Optional Calories ******************************************
******************* 134 Calories, 2gm Fat, 4gm Protein, 25gm Carbohydrate, 335mg Sodium, 2gm Fiber ******************************************
******************* DIABETIC: 1 1/2 Starch "Healthy Exchanges Food Newsletter August 1996, pg. 7." - - - - - - - - - - -



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ANNINSD Posts: 5,878
3/6/11 5:28 P

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Decadent "Candy Bar" Salad - moved



Edited by: ANNINSD at: 3/9/2011 (16:49)
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3/6/11 5:26 P

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Orange-Pecan Tapioca Salad - moved



Edited by: ANNINSD at: 3/9/2011 (16:51)
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3/6/11 5:25 P

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Pistachio Crème Fruit Salad - moved


Edited by: ANNINSD at: 3/9/2011 (16:52)
Ann in San Diego


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3/6/11 5:24 P

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Basic Waldorf Salad - moved


Edited by: ANNINSD at: 3/9/2011 (16:53)
Ann in San Diego


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3/6/11 5:23 P

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Italian Pea Salad

Another big winner at the tate-testing party, this salad uses common ingredients in uncommon ways, and the results really hits a home run! The peanuts and bacon join with the dressing to transform a basic idea into a side dish that stands proud!

Serves 6 (1/2 cup)

1/2 cup Kraft fat-free mayonnaise
1/4 cup Kraft Fat Free Italian Dressing
3 cups frozen peas, thawed
3/4 cup chopped celery
1/4 cup chopped red onion
1/4 cup (1 ounce) chopped dry-roasted peanuts
3 tablespoons Hormel Bacon Bits

In a large owl, combine mayonnaise and Italian dressing. Stir in peas, celery, and onion. Add peanuts and bacon bits. Mix well to combine. Cover and refrigerate al least 30 minutes. Gently stir again just before serving.

HINT: Thaw peas by placing in a colander and rinsing under hot water for one minute.

Each serving equals:
HE: 1 Bread, 1/3 Vegetable, 1/3 Fat, 1/2 Slider, 1 Optional Calorie
**********
123 Calories, 3 gm Fat, 7 gm Protein, 17 gm Carbohydrate, 318 mg Sodium, 4 gm Fiber
**********
DIABETIC: 1 Starch, 1/2 Fat

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 105


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3/6/11 5:21 P

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Bing Cherry-Coke Salad - moved


Edited by: ANNINSD at: 3/9/2011 (16:56)
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3/6/11 5:19 P

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MOUNTAIN DEW SALAD - moved


Edited by: ANNINSD at: 3/9/2011 (16:55)
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3/5/11 10:33 P

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Greek Feta Salad
JoAnna M. Lund

I think Zorba The Greek would approve.
Serves 4 (2 cups)

3 cups shredded lettuce
1 1/4 cups chopped cucumber
1 cup chopped tomato
1/2 cup chopped green bell pepper
1/4 cup chopped onion
3 oz cubed Feta cheese (3/4 cup)
1 oz sliced ripe olives (1/4 cup)
2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley flakes
1/4 cup fat-free Ranch dressing
2 tablespoons fat-free Italian dressing

In a large bowl combine lettuce, cucumber, tomato, green pepper, onion, Feta cheese, olives and parsley. Mix well. Cover and refrigerate. Just before serving, combine Ranch dressing and Italian dressing. Pour mixture over lettuce mixture. Toss gently to combine.

Each serving equals:
HE: 3 Vegetable, 1 Protein, 1/4 Fat, 27 Optional Calories
****************************************
*********************
114 Calories, 5gm Fat, 4gm Protein,
13gm Carbohydrate, 516mg Sodium
****************************************
*********************
DIABETIC: 2 Vegetable, 1 Protein

"Strong Bones Healthy Exchange pg. 122 or Healthy Exchanges Food Newsletter November 1994, p. 7."


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3/5/11 10:31 P

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Ham and Pea Salad
JoAnna M. Lund

Both my husband, Cliff, and son Tommy can't get enough of this flavorful main-dish salad. I think it's the addition of the prepared mustard that gives it that special taste.
Serves 4 (1/2 cup)

2 cups frozen peas, thawed
2oz finely shredded ham (90% lean)
1 hard boiled egg, chopped
1 1/2 oz shredded low fat chedder cheese (1/3 cup)
1/2 cup fat free Ranch dressing
1 tablespoon fat free mayonnaise
1 teaspoon prepared mustard
1/8 teaspoon pepper

In medium bowl combine peas, ham, egg and chedder cheese. In small bowl combine Ranch dressing, mayonnaise, mustard and pepper. Pour over pea mixture. Mix gently to combine.

Each serving equals:
HE: 1 1/4 Protein (1/4 limited), 1 Bread, 15 Optional Calories
****************************************
*********************
129 Calories, 3gm Fat, 8gm Protein,
17gm Carbohydrate, 485mg Sodium
****************************************
*********************
DIABETIC: 1 Starch, 1 Meat

"Healthy Exchanges Cookbook pg.89 or Healthy Exchanges Food Newsletter January 1993, pg. 8."


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Tomato Nacho Salad

Cooking Tips:

This is almost too easy to be a recipe - so I'll just share it as a way to enjoy the bounty of the tomato patch: To make the tastiest and easiest salad that will satisfy the palate of almost all tomato lovers, simply wash and coarsely chop up a fresh tomato, place it on a salad plate; take a handful of Dorito's WOW Nacho chips, crush them and sprinkle over the tomatoes, then drizzle a couple of tablespoons of Kraft fat-free Thousand Island dressing over the top. Sink your teeth into this and smile!!!

Healthy Exchanges Newsletter Vol VIII, Issue 8 - August 1999. pg 3
Joanna M Lund



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Taffy Apple Salad - moved


Edited by: ANNINSD at: 3/9/2011 (16:57)
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Candy Bar Apple Salad - moved


Edited by: ANNINSD at: 3/9/2011 (16:59)
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Heavenly Butterscotch Isle Apple Salad - moved



Edited by: ANNINSD at: 3/9/2011 (16:57)
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Apple Orchard Slaw
JoAnna M. Lund

Too many cooks-in-a-hurry forget just how delightful a festive side salad can be, especially one like this that takes a few minutes to stir up and is good all year round. Serves 4 (1 cup)

1/2 cup fat-free mayonnaise
1 tablespoon apple cider vinegar
2 tablespoons SPLENDA Granular
3 cups purchased coleslaw mix
1 1/2 cups (3 small) cored, unpeeled, and finely chopped Red Delicious apples
2 tablespoons chopped pecans

In a medium bowl, combine mayonnaise, vinegar, and SPLENDA. Add coleslaw mix, apples, and pecans. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

HINT: 2 1/2 cups shredded cabbage and 1/2 cup shredded carrots may be used in place of purchased coleslaw mix.

Each serving equals:

HE: 3/4 Fruit, 3/4 Vegetable, 1/2 Fat, 1/4 Slider,
3 Optional Calories
*****************************
95 Calories, 3 gm Fat, 1 gm Protein,
16 gm Carbohydrate, 255 mg Sodium, 37 mg Calcium,
4 gm Fiber
*****************************
DIABETIC EXCHANGES: 1 Fruit, 1 Vegetable, 1/2 Fat


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Apple Orchard Slaw
JoAnna M. Lund

Too many cooks-in-a-hurry forget just how delightful a festive side salad can be, especially one like this that takes a few minutes to stir up and is good all year round. Serves 4 (1 cup)

1/2 cup fat-free mayonnaise
1 tablespoon apple cider vinegar
2 tablespoons SPLENDA Granular
3 cups purchased coleslaw mix
1 1/2 cups (3 small) cored, unpeeled, and finely chopped Red Delicious apples
2 tablespoons chopped pecans

In a medium bowl, combine mayonnaise, vinegar, and SPLENDA. Add coleslaw mix, apples, and pecans. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

HINT: 2 1/2 cups shredded cabbage and 1/2 cup shredded carrots may be used in place of purchased coleslaw mix.

Each serving equals:

HE: 3/4 Fruit, 3/4 Vegetable, 1/2 Fat, 1/4 Slider,
3 Optional Calories
*****************************
95 Calories, 3 gm Fat, 1 gm Protein,
16 gm Carbohydrate, 255 mg Sodium, 37 mg Calcium,
4 gm Fiber
*****************************
DIABETIC EXCHANGES: 1 Fruit, 1 Vegetable, 1/2 Fat


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Mediterranean Vegetable Salad
JoAnna M. Lund

This quick salad takes advantage of the bounty of the season.
Serves 4

3 cups chopped fresh tomatoes
2 cups chopped cucumbers
1 1/2 oz shredded reduced-fat Mozzarella cheese (1/3 cup)
1 Tablespoon chopped fresh parsley or 1 teaspoon dried parsley flakes
1/3 cup fat-free Italian dressing (40 calories per a tablespoon)

In a large bowl combine tomatoes, cucumbers, Mozzarella cheese and parsley. Add Italian dressing. Mix gently to combine. Cover and refrigerate until ready to serve.

Each serving equals:
HE: 1 2/3 Vegetable, 1/3 Protein, 5 Optional Calories
****************************************
******************
47 Calories, 1gm Fat, 3gm Protein,
6gm Carbohydrate, 206mg Sodium
****************************************
******************
DIABETIC: 1 Vegetable

"Healthy Exchanges Food Newsletter, September 1994, pg. 6 or 30 Meals / 30 Minutes pg. 78."


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Golden Broccoli Salad
JoAnna M. Lund

You may want to serve this instead of traditional cole slaw. It's both attractive and tasty.
Serves 6 (3/4 cup)

3 1/4 cups chopped broccoli
1 cup shredded carrots
1/2 cup chopped onion
3 oz shredded reduced-fat Chedder cheese (3/4 cup)
2 tablespoons Bacon Bits
3/4 cup fat-free mayonnaise
2 tablespoons pourable Splenda
1 1/2 teaspoons prepared mustard
2 tablespoons skim milk

In a large bowl combine broccoli, carrots, onion, Chedder cheese and Bacon Bits. In a small bowl combine mayonnaise, Splenda, mustard, and skim milk. Add mixture to broccoli mixture. Toss gently to combine. Cover and refrigerate until ready to serve.

Each serving equals:
HE: 1 1/2 Vegetable, 2/3 Protein, 32 Optional Calories
****************************************
*********************
99 Calories, 3gm Fat, 7gm Protein,
11gm Carbohydrate, 404mg Sodium
****************************************
*********************
DIABETIC: 2 Vegetable, 1/2 Protein

"Healthy Exchanges Food Newsletter November 1994, pg. 6 or 30 Meals / 30 Minutes pg. 134."


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Thai Vegetable Pasta Salad serves 4 (3/4 cup)
From 30/Meals 30/Minutes

2 cups cold cooked rotini pasta, rinsed and drained
1 1/2 cups fresh pea pods
1/4 cup chopped red or green bell pepper
1/4 cup sliced green onion
1/4 cup (1 oz) chopped dry roasted peanuts
3 tabl. Kraft f/f mayonnaise
2 tabl. reduced sodium soy sauce
2 tabl. lemon juice
Sugar substitute to equal 1 tabl. sugar
2 tabl. Peter Pan reduced fat peanut butter

In a large bowl, combine rotini pasta, pea pods, red or green pepper, onion and peanuts. In a medium bowl, combine mayo, soy sauce, lemon juice, sugar sub, and peanut butter. Mix well until smooth, using a wire whisk. Add mayo mixture to pasta mixture. Mix gently to combine. Cover and refrig. for at least 20 min. Gently stir again just before serving.

HINT: 1 1/2 cups uncooked rotini pasta usually cooks to about 2 cups.

Each serving equals:
HE: 1 bread, 1 veg, 1 fat, 3/4 protein 9 optional calories

231 cal, 7g fat, 9g protein, 33g carbo, 139mg sodium, 3g fiber

Diabetic: 1 1/2 starch, 1 veg, 1 fat, 1/2 meat


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Calico Cucumber Salad serves 4 (1 cup)
From 30 Meals/30 Minutes

2 cups frozen whole kernel corn, thawed
2 3/4 cups unpeeled thinly sliced cucumbers
1/4 cup finely chopped onion
1/2 cup Kraft fat free mayonnaise
2 tabl. white vinegar
sugar substitute to equal 1 tabl. sugar
1/4 tsp black pepper
1 tsp. dried parsley flakes

In a large bowl, combine corn, cucumber, and onion. In a small bowl, combine mayo, vinegar, sugar sub, blk pepper, and parsley flakes. Add mayo mixture to veg. mixture. Stir gently to combine. cover and refrig for at least 20 min. Gently stir again just before serving.

HINT: Thaw corn by placing in a colander and rinsing under hot water for one minute.

Each Serving Equals:
HE 1 1/2 veg, 1 bread, 1/4 slider, 2 optional calories

108 Cal, 0g fat, 3g protein, 24g carbo, 217mg sodium, 3g fiber

Diabetic 1 veg, 1 starch


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Apple Gelatin Salad - moved

Edited by: ANNINSD at: 3/9/2011 (17:00)
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Pistachio Cottage Cheese Salad - moved


Edited by: ANNINSD at: 3/9/2011 (17:04)
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Pineapple Orange Salad - moved


Edited by: ANNINSD at: 3/9/2011 (17:03)
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Hot Bacon Dressing

Jim Smith, Orlando, FL, requested a hot bacon dressing that he could spoon over spinach salads. This quickly became a favorite of mine. Thanks, Jim!!!

1/2 cup cider vinegar
2 tablespoons Hormel Bacon Bits
2 tablespoons pourable Splenda
1/8 teaspoon black pepper

Pour vinegar in a skillet sprayed with olive oil flavored cooking spray. Add bacon bits, Splenda and black pepper. Mix well to combine. Cook over medium heat until mixture just comes to a boil, stirring constantly. Good over fresh spinach.

Serves 4 (2 tablespoons) - Each serving equals:
HE: 1/4 Sl, 1 OC
********
21 Calories, 1 gm Fa, 1 gm Pr, 2 gm Ca, 125 mg So, 2 mg Cl, o gm Fi
**********
Diabetic: Free Food

Healthy Exchanges Newsletter, Vol IX, Issue 8, August 2000, pg 4
Joanna M Lund


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Spaghetti Feta Salad

This is a very filling salad - perfect for the hot days of August - or any time of year, for that matter!

1/2 cup Kraft fat free Italian dressing
2 tablespoons Kraft fat free mayonnaise
2 teaspoon Dijon Country Mustard
1 1/2 cups cold cooked spaghetti, rinsed and drained
3/4 cup crumbled feta cheese
1/2 cup frozen peas, thawed
1/2 cup chopped red bell pepper
1/2 cup chopped red onion
1/4 cup sliced ripe olives

In a large bowl, combine Italian dressing, mayonnaise and mustard. Stir in spaghetti, feta cheese and peas. Add red pepper, onion and olives. Mex well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Serves 4 (3/4 cup) - Each serving equals:
HE: 1 Br, 1/2 Ve, 1/ Fa, 1/4 Sl, 1 OC
**********
174 Calories, 6 gm Fa, 7 gm Pr, 23 gm Ca, 787 mg Co, 121 mg Cl, 2 gm Fi
**********
Diabetic: 1 1/2 St, 1 Mt, 1/2 Ve

HINTS: 1. 1 full cup broken uncooked spaghetti usually cooks to about 1 1/2 cups. 2. Thaw peas by placing in colander and rinsing under hot water for one minute.

Healthy Exchanges Newsletter, Vol IX, Issue 8 - August 2000, pg 7
Joanna M Lund


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Sweet Potato Salad
Serves 4 (full 1/2 cup)

2 1/2 cups (12 oz)diced cooked sweet potatoes
1 cup diced celery
2 tbsp Hormel Bacon Bits
1/4 cup Kraft Fat Free Catalina Dressing
2 tbsp Kraft Fat Free Mayonnaise
1 tsp dried parsley flakes

In a medium bowl, combine sweet potaotes, celery and bacon bits. In a small bow, combine Catalina dressing, mayonnaise, and parsley flakes. Add dressing mixture to sweet potato mixture. Mix gently to combine. Cover and refrigerate for at least 1 hour. Gently stir again just before serving.

Hint: Also excellent with 2 tbsp of chopped pecans stirred in.

Each serving equals:

HE: 1 Bread, 1/2 Veg, 1/2 Slider, 3 Opt Cal
121 Cal,1gm Fat, 3gm Pro, 25gm Carb, 432mg Sod, 32mg Cal, 3gm Fiber.
Diabetic: 1 1/2 Starch

Heart Smart Healthy Exchanges page 87


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Tuna Spaghetti Salad

Salad Days Are Here Again!, Pc 44

3 cups cold cooked shopped spaghetti, rinsed and drained
1 cup frozen peas, thawed
2 (6 oz) cans white tuna, packed in water, drained and flaked
2 tablespoons sweet pickle relish
1/2 cup finely chopped celery
1/2 cup chopped onion
2 hard-boiled eggs, chopped
1/2 cup Kraft fat free Thousand Island dressing
1/2 cup Kraft fat free mayonnaise
1/8 teaspoon black pepper

In a large bowl, combine spaghetti, peas, and tuna. Add pickle relish, celery, onion and eggs. In a small bowl combine Thousand Island dressing, mayonnaise and black pepper. Add dressing mixture to spaghetti mixture. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

HINTS: 1. 2 1/2 cups broken uncooked spaghetti usually cooks to about 3 cups.
2. Thaw peas by placing in a colander and rinsing under hot water for one minute.

Serves 8 (3/4 cup) - Each serving equals:

HE: 1 Br, 1 Pr, 1/4 Ve, 1/4 Sl, 19 OC

195 Calories, 3 gm Fa, 15 gm Pr, 27 mg Ca, 494 mg So, 22 mg Cl, 2 gm Fi

Diabetic: 2 Mt, 1 1/2 St/Ca, 1/2 Ve


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3/4/11 12:38 P

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Italian Cucumber Salad

Salad Days Are Here Again!, pg. 11

2 cups sliced unpeeled cucumbers
1/4 cup chopped onion
1/4 cup sliced radishes
1/2 cup Kraft Fat Free Italian Dressing
1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

In a large bowl, combine cucumbers, onion and radishes. Add italian dressing, parsley and black pepper. Mix gently to combine. cover and refrigerate for at least 2 hours. Gently stir again just before serving.

Serves 4 (1/2 cup) - Each serving equals:

HE: 1 1/4 Ve, 16 OC

24 Calories, 0 gm Fa, 1 gm Pr, 5 gm Ca, 293 mg So, 13 mg Cl, 1 gm Fi

Diabetic: 1 Ve



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Apple Cabin Salad

Cooking on the Go, pg 25

1/4 cup Kraft fat free mayonnaise
1/2 cup Cool Whip Free
2 cups (4 small) cored, unpeeled and sliced Red Delicious apples
1 cup seedless green grapes
3/4 cup finely chopped celery
1/3 cup (1 1/2 oz) shredded Kraft reduced fat Cheddar cheese
1/4 cup (1 oz) chopped walnuts

In a medium bowl, combine mayonnaise and Cool Whip Free. Add apples, grapes and celery. Mix well to combine. Stir in Cheddar cheese and walnuts. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Serves 6 (full 3/4 cup) - Each serving equals:

HE: 1 Fr, 1/2 Pr, 1/3 Fa, 1/4 Ve, 17 OC

112 Calories, 4 gm Fa, 3 gm, Pr, 16 gm Ca, 163 mg So, 63 mg Cl, 1 gm Fi

Diabetic: 1 Fr, 1/2 Mt, 1/2 Fa


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South Seas Chicken Salad serves 4 (3/4 cup)
From When Every Minute Counts

1 1/2 cups (8 oz) diced cooked chicken breasts
1 cup (6 oz) sliced Thompson grapes
1 cup (11 oz can) mandarin oranges, rinsed and drained
1/4 cup Kraft f/f Ranch Dressing
2 tabl. Kraft f/f mayonnaise
1 tabl. + 1 tsp. flaked coconut
1/4 cup (1 oz) chopped walnuts

In a medium bowl, combine chicken, grapes, and mandarin oranges, Add ranch dressing, mayo, coconut, and walnuts. Mix well to combine. Cover and refrig. for at least 20 min. Gently stir again just before serving

HINT: If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.

Each serving equals:
HE: 2 1/4 protein, 1 fruit, 1/2 fat, 1/4 slider, 10 optional calories

223 cal, 7g fat, 19g protein, 21g carbo, 221mg sodium, 27mg calcium, 1g fiber

Diabetic: 2 meat, 1 fruit, 1 fat, 1/2 starch/carbo


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Ole Taco Layered Salad
Cooking Healthy With Kids in Mind Page 164

It doesn't take much extra time to prepare a salad that's layered instead of tossed together in a bowl. But , oh, the compliments you'll receive from family members when you please their eyes and treat their taste buds with this scrumptious dish. Take a bow!

8 oz. ground 90% lean turkey or beef
2 tablespoons taco seasoning
3/4 cup water
4 cups finely shredded lettuce
2 cups finely chopped fresh tomatoes
3/4 (3 oz) shredded Kraft reduced-fat Cheddar cheese
1 1/2 cups chunky salsa ( mild, medium, or hot)
3/4 cup Land O Lakes no-fat sour cream
1 cup (3 oz) crushed Doritos Reduced Fat Tortilla Chips

In a large skillet sprayed with olive oil-flavored cooking spray, brown meat. Stir in taco seasoning and water. Lower heat and simmer for 10 minutes, stirring occasionally. Remove from heat and allow to cool for 5 minutes. In a 9x12 inch dish, layer lettuce, cooled meat mixture, tomatoes, and Cheddar cheese. In a medium bowl, combine salsa and sour cream. Evenly spread salsa mixture over top. Refrigerate for at least 30 minutes. Sprinkle tortilla chips evenly over salsa mixture. Cover and refrigerate for at least 1 hour. Divide into 6 servings.

Each serving equals:
HE: 2 1/2 Vegetable, 1 2/3 Protein, 2/3 Bread, 1/4 Slider, 10 Optional Calories

224 Calories, 8 gm Fat, 14 gm Protein, 24 gm Carbohydrate, 953 mg Sodium, 227 mg Calcium, 2 gm Fiber

Diabetic: 2 Vegetable, 1 1/2 Meat, 1 Starch, 1 Free Vegetable


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Waldorf Salad serves 6 (1/2 cup)
From Cooking Healthy Across America

2 cups (4 small) cored, unpeeled, and diced Red Delicious apples
1 tsp. lemon juice
1/4 cup raisins
3/4 cup chopped celery
1/4 cup (1 oz) chopped walnuts
1/2 cup Kraft f/f mayonnaise
1/3 cup Cool Whip Free

In a large bowl combine apples and lemon juice. Stir in raisins, celery and walnuts. Add mayonnaise and Cool Whip Free. Mix well to combine. Cover and refrigerate for at least 30 min. Gently stir again just before serving.

HINT: to plump up raisins without 'cooking,' place in a glass measuring cup and microwave on HIGH for 20 seconds.

Each serving equals:
HE: 1 fruit, 1/3 fat, 1/4 veg, 1/4 slider, 3 opt calories

113 cal, 5g fat, 2g pro, 15g carbo, 17mg sod, 21mg cal, 2g fiber

Diabetic: 1 fruit, 1/2 fat, 1/2 starch/carbo


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Creamy Tuna Twist Salad Serves 6 (1 cup)
From Cooking Healthy Across America

3/4 cup Kraft f/f mayonnaise
1 tabl. cider vinegar
1 1/2 tsp. dill weed
2 1/2 cups cold cooked rotini pasta, rinsed and drained
1/2 cup frozen peas, thawed
1 1/2 cups finely chopped celery
1/2 cup chopped red onion
1 (6 oz) cans white tuna, packed in water, drained and flaked

In a large bowl, combine mayo, vinegar, and dill weed. Add rotini pasta, peas, celery and onion. Mix well to combine. Stir in tuna. Cover and refrig. for at least 30 min. Gently stir again just before serving.

HINT: Full 2 cups uncooked rotini pasta usually cooks to about 2 1/2 cups.

Thaw peas by placing in a colander and rinsing under hot water for one minute.

Each serving equals:
HE: 1 bread, 1 protein, 2/3 veg, 1/4 slider

182 Calories, 2g fat, 17g protein, 24g carbo, 465mg sodium, 33mg calcium, 2g fiber

Diabetic: 2 meat, 1 starch, 1/2 veg


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Southwestern Vegetable Salad serves 4 (1 cup)

1 cup chopped unpeeled cucumber
1 cup (one 8 oz can) peas, rinsed and drained
1 cup (one 8 oz can) diced carrots, rinsed and drained
1/4 cup chopped green bell pepper
1 cup unpeeled and chopped fresh tomatoes
1/4 cup chopped green onion
1/4 cup(one oz) slice ripe olives
1/2 cup Kraft f/f mayonnaise
1 tsp. lemon juice
1 tabl. chili sauce
sugar substitute to equal 1 tsp. sugar
1 tsp. prepared horseradish sauce

In a large bowl, combine cucumber, peas, carrots and green pepper. Stir in tomatoes, onion and olives. In a small bowl, combine mayo, lemon juice, chili sauce, sugar substitute and horseradish sauce. Add dressing mixture to veg. mixture. Mix gently to combine. Cover and refrig. for at least 30 min. Gently stir again just before serving.

Each serving equals:
HE: 1 3/4 veg, 1/2 bread, 1/4 fat, 1/4 slider, 2 optional calories

89 calories, 1g fat, 3g protein, 17g carbo, 521mg sodium, 41mg calcium, 4g fiber

Diabetic: 1 veg, 1 starch/carbo, 1/2 fat

From Cooking Across America

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Italian Broccoli Salad serves 6 (2/3 cup)
From Diabetic's H E Cookbook

3 1/2 cups chopped fresh broccoli
1/2 cup chopped red onion
3/4 cup (3 oz) shredded Kraft reduced fat mozzarella cheese
2 tabl. Hormal Bacon Bits
1/3 cup Kraft f/f mayonnaise
1/4 Kraft f/f Italian dressing
sugar substitute to equal 1 tsp. sugar

In a large bowl, combine broccoli, onion, mozzarella cheeese, and bacon bits. In a small bowl, combine mayonnaise, Italian dressing and sugar substitute. Add mayonnaise mixture to broccoli mixture. Mix gently to combine. Refrig. at least 30 min. Gently stir again just before serving.

Each serving equals:
Diabetic: 2 veg, 1/2 meat

82 calories, 2g fat, 7g protein, 9g carbo, 392mg sodium, 2g fiber

HE: 1 1/3 veg, 2/3 protein, 1/4 slider, 1 opt calorie


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Peanut Butter Carrot Salad serves 4 (1/2 cup)
From Diabetic's H E cookbook

2 cups shredded carrots
6 tabl. raisins
3 tabl. Peter Pan reduced fat creamy peanut butter
1/4 tsp. dried parsley flakes
1/4 cup Kraft f/f mayonnaise
2 tabl. skim milk

In a mediumbowl, combine carrots and raisins. In a small bowl, combine peanut butter, parsley flakes, mayonnaise and skim milk. Add peanut butte mixture to carrot mixture. Mix gently to combine. Refrigerate at least 30 min. Gently stir again just before serving.

Each serving equals:
Diabetic: 1 meat, 1 fat, 1 veg, 1 frit

148 calories, 4g fat, 4g protein, 24 gm, carbo, 182mg sodium, 2g fiber

HE: 1 veg, 3/4 protein, 3/4 fat, 3/4 fruit/ 13 opt. calories


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Five-Cup Salad - moved


Edited by: ANNINSD at: 3/9/2011 (17:08)
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Lemon Fluff Salad - moved


Edited by: ANNINSD at: 3/9/2011 (17:09)
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Dijon Chicken Salad serves 2 (1/2 cup)
From Healthy Exchanges Cookbook

2 tabl. Kraft f/f mayonnaise
2 tsp. Dijon mustard
1 tabl. finely chopped onion
1 scant cup (4 oz) diced cooked chicken breast
1/8 tsp. lemon pepper

In a medium bowl, combine mayo, mustard, and onion. Add chicken and lemon pepper. toss gently to combine. Serve on lettuce as a salad or use as a sandwich filling.

Each serving equals:
HE: 2 Pr, 8 OC

111 Calories, 3g fat, 18g Protein, 3g carbo, 339mg sodium, o fiber

Diabetic: 2 mt.


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Almond Chicken Salad Serves 4 (1/2 cup)
From Healthy Exchanges Cookbook

1 full cup (6 oz) diced cooked chicken breast
1/4 (1 oz) toasted slivered almonds
1/2 cup chopped celery
1/3 cup Kraft f/f mayonnaise
1 tabl. lemon juice
1 tabl. chopped fresh parsley or 1 tsp. dried parsley flakes
1/4 tsp. salt
1/8 tsp. black pepper

In a medium bowl, combine chicken, almonds and celery. In a small bowl, combinge mayo, lemon juice, parsley, salt and blk pepper. Blend int chicken mixture and toss lightly. Refrig. until ready to serve.

Each serving equals:
HE: 1 3/4 Pr, 1/2 Fa, 1/4 Ve, 11 OC

129 calories, 5g fat, 15g protein, 6g carbo, 403mg sodium, 1g fiber

Diabetic: 2 Mt


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2/19/11 2:30 P

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Mustard Coleslaw serves 6 (3/4 cup)
From Healthy Exchanges Cookbook

4 cups purchased coleslaw mix
1 cup finely chopped celery
1 tabl. dried parsley flakes
1/2 cup Kraft f/f mayonnaise
1 tabl. white vinegar
sugar substitute to equal 2 tabl. sugar
1 tabl. Dijon mustard
1/8 tsp. black pepper

In a large bowl, combine coleslaw mix and celery. In a small bowl, combine parsley flakes, mayo, vinegar, sugar substiture, Dijon mustard and blk pepper. Add to vegetables. Mix gently to combine. Cover and refrig. until ready to serve.

HINTS: 3 1/2 cups shredded cabbage and 1/2 cup shredded carrots can be used in place of purchased coleslaw mix.

Each serving equals
HE: 1 2/3 Ve, 13 OC

36 calories o fat, 1g protein, 8g carbo, 243mg sodium, 1 fiber

Diabetic: 1 Ve, 1 Free Ve


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Special Spinach Salad

Healthy Exchanges Newsletter, January 2002, Pg 9

Turn the light out and bring on the candles when you serve this special salad - you never know what might "catch fire" before the salad plates are cleared away!!!

2 cups torn fresh spinach
1/2 cu chopped fresh mushrooms
2 tablespoons (1/2 oz) slivered almonds
1//4 cup Kraft Light Done Right Raspberry Vinaigrette Dressing

In a large bowl, combine spinach, mushrooms, and almonds. Add Raspberry Vinaigrette dressing. Mix well to combine. Serve at once.

Serves 2 (1 cup) - Each serving equals:
HE: 1 1/2 Ve, 1/2 Fa, 1/4 Pr, 3/4 Sl
128 Calories, 8g Fa, 3g Pr, 11g Ca, 481mg So, 79mg Cl, 3g Fi
Diabetic: 1 1/2 Ve, 1 Fa, 1/2 St/Ca


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Mexican Corn Salad serves 4 (2/3 cup)
From Healthy Exchanges Cookbook

2 cups (one 16 oz can) canned whole kernel corn, rinsed and drained
1/4 cup chopped white onion
1/4 cup chopped green bell pepper
1/4 cup (1 oz) sliced pimiento-stuffed green olives
1/4 cup Kraft f/f mayonnaise
1 tsp. chili seasoning mix
1/4 tsp. salt
1/8 tsp. black pepper

In a medium bowl, combine corn, onion, green pepper, and olives. In a small bowl, combine mayo, chili seasoning mix, salt and blk pepper. Blend into corn mixture. Cover and Refrig. for at least 2 hours.

Each serving equals:
HE: 1 Br, 1/4 Ve, 1/4 Fa, 8OC

91 calories, 1g fa, 2g pr, 19g ca, 569mg so, 1g fi

Diabetic 1 St


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2/19/11 1:31 P

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Banana Split Gelatin Salad - moved


Edited by: ANNINSD at: 3/9/2011 (17:10)
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Corn Relish Salad serves 4 (1 cup)
From Corn On & Off the Cob booklet
And HE Employees Favorite Recipes 2005 newsette

1 (15 oz) can whole kernel corn, rinsed and drained
2 tabl. sweet pickle relish
1/4 cup sliced ripe olives
1/2 cup chopped celery
1/2 cup Kraft f/f mayonnaise
3 cups finely shredded lettuce

In a large bowl, combine corn, pickle relish, olives, and celery. Add French dressing and mayo. Mix well to combine. Cover and Refrig. for at least 30 min. Just before serving, stir in lettuce.

Each serving equals:
HE: 1 3/4 veg, 1 bread, 1/4 fat, 1/4 slider, 15 opt calories

145 calories, 1g fat, 2g protein, 32g carbo, 513mg sodium, 24mg calcium,3g fiber

Diabetic: 1 1/2 starch/carbo, 1 veg


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2/17/11 1:38 P

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Greek Feta Salad serves 4 (2 cups)
From Strong Bones cookbook

3 cups shredded lettuce
1 1/4 cups unpeeled chopped cucumber
1 cup chopped fresh tomato
1/2 cup chopped green bell pepper
1/4 cup chopped onion
3/4 cup (3 oz) crumbled feta cheese
1/4 cup (1 oz) sliced ripe olives
2 tabl. chopped fresh parsley or 2 tsp. dried parsley flakes
1/4 cup Kraft f/f Ranch dressing
2 tabl. Kraft f/f Italian dressing

In a large bowl, combine lettuce, cucumber, tomato, green pepper, onion, feta cheese, olives, and parsley. Mix well to combine. Cover and refrig. until serving time. Just before serving, in a small bowl, combine Ranch dressing and Italian dressing. Pour dressing over lettuce mixture. Toss gently to combine. Serve at once.

HINT: If you can't find feta cheese, use reduced fat Swiss cheese or any other cheese of your choice.

Each serving equals:
HE: 3 veg, 1 protein, 1/4 fat, 1/4 slider, 9 opt calories

109 calories, 5g fat, 4g protein, 12g carbo, 516mg sodium, 127mg calcium, 2g fiber

Diabetic: 2 veg, 1 meat


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Z-Heart's Banana Salad - moved


Edited by: ANNINSD at: 3/9/2011 (17:12)
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