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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   SALADS 


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ANNINSD
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2/16/11 5:10 P

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Cauliflower Party Salad serves 6 (3/4 cup)
From Strong Bones cookbook

2 cups chopped fresh cauliflower
1 1/2 cups frozen peas, thawed
3/4 cup chopped celery
1/3 cup chopped onion
3/4 cup (3 oz) shredded Kraft r/f Cheddar cheese
1/2 cup Kraft f/f mayonnaise
1/4 cup Kraft f/f Ranch dressing
1 tsp. dried parsley flakes
Sugar substitute to equal 2 tsp. sugar

In a large bowl, combine cauliflower, peas, celery, onion and Cheddar cheese. In a small bowl, combine, mayo, Ranch dressing, parsley flakes, and sugar sub. Add dressing mixture to cauliflower mixture. Mix gently to combine. Cover and refrig. for at least 30 min. Gently stir again just before serving.

Each serving equals:
HE: 1 veg, 2/3 protein, 1/2 bread, 1/4 slider, 11 opt calories

102 calories, 2g fat, 6g protein, 15g carbo, 424mg sodium, 117mg calcium, 3g fiber

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


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2/16/11 1:36 P

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Rhubarb Swirl Salad

Healthy Exchanges Newsletter, April 2002, Pg 11

3 cups finely diced fresh or frozen rhubarb
1/4 cup water
1 (4 serving) pkg Jello sugar free strawberry gelatin
1 (4 serving) pkg Jello sugar free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1 cup Cool Whip Free

In a medium saucepan, combine rhubarb and water. Cover and cook over medium heat for 10 minutes or until rhubarb is sift. Add dry gelatin. Mix well to dissolve gelatin. Place saucepan on a wire rack and allow to cool for at least 30 minutes. In a large bowl, combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Fold in Cool Whip Free. Add cooled rhubarb mixture. Mix gently to lightly swirl rhubarb mixture into pudding mixture. Evenly spoon into 6 single serving dishes. Refrigerate for at least 1 hour.

Serves 6 - EAch serving equals:
HE? 1/2 Ve, 1/3 FFM, 1/2 Sl, 3 OC
72 Calories, 0g Fa, 3g Pr, 15g Ca, 274mg So, 152mg Cl, 1g Fi
Diabetic: 1 St/Ca


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2/15/11 5:12 P

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Carrot-Pineapple Salad

Grandma's Comfort Food

What could be more colorful and fun than this bright square of sunshine-on-a-plate? You get your healthy fruit and veggies in every fresh bite, and somehow every other dish is brightened by its presence at the meal!
Serves 6

1 (4-serving) package JELL-O sugar-free orange gelatin
1 cup boiling water
1 (8-ounce) can crushed pineapple, packed in fruit juice, and 1/4 cup liquid reserved
1/2 cup cold water
1 1/2 cups shredded carrots

In a medium bowl, combine dry gelatin and boiling water. Mix well to dissolve gelatin. Stir in reserved pineapple liquid and cold water. Add pineapple and carrots. Mix well to combine. Pour mixture into an 8-by-8-inch dish. Refrigerate until firm, about 3 hours. Cut into 6 servings.

Each serving equals:
HE: 1/2 Vegetable, 1/3 Fruit, 7 Optional Calories
44 Calories, 0 gm Fat, 1 gm Protein, 10 gm Carbohydrate, 46 mg Sodium,
13 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 1/2 Starch/Carbohydrate




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ANNINSD
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2/15/11 5:11 P

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Hawaiian Peanut Carrot Salad

Recipe By :JoAnna Lund
Serving Size : 6 Preparation Time :0:00
Categories : Fruits Salads and Salad Dressings
Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups shredded carrots
1/2 cup raisins, seedless
1 apple -- cored and chopped, unpeeled (optional -- not in original recipe)
1/4 cup dry-roasted peanuts -- chopped (1 oz)
1 cup crushed pineapple in juice -- (one 8-oz can), undrained
1/2 cup fat-free mayonnaise
2 tablespoons reduced-fat peanut butter

In a large bowl, combine carrots, raisins, apples if using, and peanuts. In a medium bowl, combine undrained pineapple, mayo, and peanut butter. Add pineapple mixture to carrot mixture, and mix well to combine.

Cover and refrigerate for at least 15 minutes. Gently stir again just before serving.

Hint: To plump up raisins without "cooking," place in glass measuring cup and microwave on high for 20 seconds.

Cuisine:
"American"
Source:
"Cooking Healthy Across America, page 191"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 184 Calories; 5g Fat (24.2% calories from fat); 4g Protein; 33g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 359mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates.

NOTES : I add an unpeeled Granny Smith apple to the original recipe. I really like the peanut taste in this! I think it's my favorite carrot salad recipe. I normally eat about 1/2 cup servings, and with the apple to "dilute" the calories, plus the smaller serving size, the calories per serving are reduced to abt 130-135 (ballpark). The MasterCook calculations do include the apple, but are for the larger servings -- would be somewhat larger than 3/4 cup due to the extra bulk from the apple.

Each 3/4 cup serving (not considering the apple as it wasn't in the original recipe):
HE 1 fruit, 1 veg., 2/3 fat, 1/3 protein
160 cal., 4g fat, 3g prot., 28g carb, 220mg sod., 29mg calcium, 3gm fiber
Diabetic: 1 fruit, 1 veg., 1 fat, 1/2 starch/carb




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ANNINSD
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2/15/11 5:08 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



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ANNINSD
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2/15/11 5:07 P

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Tropical Carrot Salad

3 cups shredded carrots
1/4 cup raisins
1 cup (11-ounce can) mandarin oranges, rinsed and drained
8-ounce can pineapple tidbits, packed in fruit juice, drained
and 2 tablespoons liquid reserved
1/3 cup Kraft fat-free mayonnaise
1/3 cup Cool Whip Free
1 teaspoon coconut extract
Lettuce leaves
2 tablespoons flaked coconut

In a large bowl, combine carrots, raisins, oranges and pineapple. In a small bowl,
combine mayonnaise, Cool Whip, reserved pineapple juice and coconut extract.
Add mayonnaise mixture to carrot mixture. Mix well to combine. Cover and
refrigerate for at least 30 minutes. For each serving, arrange lettuce leaf on a salad
plate, spoon about 3/4 cup carrot salad over lettuce and sprinkle 1 teaspoon coconut
over top.

Each serving equals: 104 calories, 0 grams fat, 1 gram protein,
25 grams carbohydrates, 140 milligrams sodium, 28 milligrams calcium and 2 grams fiber.


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ANNINSD
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2/15/11 4:59 P

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Festive Carrot Salad

Grandma's Comfort Food Made Healthy

This sweet and crunchy combo looks so pretty on the plate, it's a must for every family reunion...and a winner when it's time for your annual company picnic! Kids have always loved carrot salad, and this one, with its extra touch of coconut, makes them smile with every bite.

Serves 4 (3/4 cup)

1 (8-ounce) can crushed pineapple, packed in fruit juice, drained and 2 tablespoons liquid reserved
3 cups shredded carrots
2 teaspoons flaked coconut
1 tablespoon Splenda Granular
1/4 cup Kraft fat-free mayonnaise

In a medium bowl, combine pineapple, carrots, coconut, and Splenda. In a small bowl, combine mayonnaise and reserved pineapple juice. Add mayonnaise mixture to pineapple mixture. Mix well to combine. Refrigerate for at least 30 minutes. Gently stir again just before serving.

Each serving equals:
HE: 1 1/2 Vegetable, 1/2 Fruit, 14 Optional Calories
80 Calories, 0 gm Fat, 1 gm Protein, 19 gm Carbohydrate, 179 mg Sodium,
36 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 2 Vegetable, 1/2 Fruit


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ANNINSD
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2/15/11 4:58 P

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Carrot Calico Slaw

2 cups shredded carrots
1 cup shredded cabbage
1/2 cup finely chopped green bell pepper
1/4 cup Kraft fat-free mayonnaise
2 tbsps Kraft Fat Free French Dressing
1 tsp dried parsley flakes

In a medium bowl, combine carrots, cabbage and green pepper. In a small
bowl, combine mayonnaise, French dressing and parsley flakes. Add mayonnaise
mixture to carrot mixture. Mix gently to combine. Cover and refrigerate for at
least 30 minutes. Gently stir again just before serving.

Serves 4 (3/4 cup)
56 Calories;0g Fat;1g Protein;13g Carbs;228mg Sodium

November 97 Newsletter



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ANNINSD
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2/15/11 2:41 P

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French Cabbage Salad

3 cups shredded cabbage
1 cup shredded carrots
1/2 cup finely chopped green bell pepper
1/2 cup raisins
1/2 cup Kraft Fat Free French Dressing
2 tablespoons Kraft fat-free mayonnaise

In a medium bowl, combine cabbage, carrots, green pepper and raisins.
Add French dressing and mayonnaise. Mix well to combine. Cover and
refrigerate for at least 15 minutes. Gently stir again just before
serving.

Serves 4 (1 cup).

Each serving equals: 140 calories, 0 grams fat, 1 gram protein,
34 grams carbohydrates,
387 milligrams sodium, 42 milligrams calcium and 3 grams fiber.


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ANNINSD
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2/15/11 2:34 P

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Fantastic Chicken Macaroni Salad
JoAnna M. Lund

Creativity in the kitchen can produce splendid results--if you let your imagination roam a bit! In this appetizing blend, I've joined juicy fruit with chunks of chicken and a few crunchy nuts for a magnificent macaroni delight.
Serves 6 (2/3 cup)

1 (8-ounce) can pineapple tidbits, packed in fruit juice, drained and 1/4 cup liquid reserved
1/2 cup fat-free mayonnaise
2 tablespoons SPLENDA Granular
1 1/2 cups cooked elbow macaroni, rinsed and drained
1 full cup (6 ounces) diced cooked chicken breast
1/2 cup seedless green grapes, halved
1/4 cup finely chopped onion
1/2 cup chopped celery
3 tablespoons chopped pecans

In a large bowl, combine reserved pineapple liquid, mayonnaise, and SPLENDA. Add macaroni, chicken, pineapple tidbits, grapes, onion, and celery. Mix well to combine. Stir in pecans. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

HINTS: 1. Usually 1 cup macaroni cooks to about
1 1/2 cups.
2. If you don't have leftovers, purchase a
chunk of cooked chicken breast from your
local deli.

Each serving equals:
HE: 1 Protein, 1/2 Bread, 1/2 Fruit, 1/2 Fat, 1/2 Vegetable, 15 Optional Calories
********************************************
168 Calories, 4 gm Fat, 11 gm Protein, 22 gm Carbohydrate, 193 mg Sodium, 17 mg Calcium, 2 gm Fiber
********************************************
DIABETIC EXCHANGES: 1 Meat, 1 Starch/Carbohydrate, 1/2 Fruit, 1/2 Fat

From Cooking Healthy with Splenda, p. 72


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ANNINSD
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2/12/11 9:56 P

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BANANA APPLE WALDORF SALAD - moved


Edited by: ANNINSD at: 3/9/2011 (17:13)
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2/12/11 3:53 P

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Mandarin Orange Salad - moved


Edited by: ANNINSD at: 3/9/2011 (17:16)
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2/12/11 3:51 P

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Mandarin Orange Mold - moved

Edited by: ANNINSD at: 3/9/2011 (17:15)
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2/12/11 3:50 P

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Lemon Salad - moved


Edited by: ANNINSD at: 3/9/2011 (17:17)
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2/12/11 3:47 P

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Hawaiian Cottage Fruit Salad
Serves 8 (2/3 cup)

2 cups fat-free cottage cheese
2 cups (2 8 oz. cans) crushed pineapple packed in fruit
juice, drained
1 (4 serving) pkg. JELL-O sugar free orange gelatin
1 cup (one 11 oz can) mandarin oranges rinsed & drained
3/4 cup Yoplait plain fat-free yogurt
1/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup Cool Whip Free

In a large bowl, combine cottage cheese and pineapple. Add dry gelatin. Mix well to combine. Fold in mandarin oranges. In a small bowl, combine yogurt and dry milk powder. Stir in Cool Whip Free. Add yogurt mixture to cottage cheese mixture. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Each serving equals:
HE: 3/4 fruit, 1/2 protein, 1/4 skim milk, 16 opt cal.
------------
128 Calories, 0 gm fat, 11 gm protein, 21 gm carbs, 274 mg sodium, 113 mg. Calcium, 0 gm fiber
------------
Diabetic: 1 fruit, 1 meat, 1/2 Starch/Carbs
---------
WW 3 points

Found this fabulous recipe in The Strong Bones HE Cookbook, pg. 145 and just had to share it. It makes a wonderful snack in the middle of the afternoon :o)


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Classic Cranberry Salad
Serves 6

2 envelopes unflavored gelatin
3/4 cup cold water
1 cup reduced-calorie cranberry juice cocktail
1/2 cup Splenda Granular
1 (8 oz) can crushed pineapple, packed in fruit juice, drained
1 cup chopped fresh or frozen cranberries
1 cup (2 small) cored, unpeeled, and chopped Red Delicious apples
1-1/2 cups finely diced celery

In a small saucepan, sprinkle dry gelatin over water and let soften for a
few minutes. Cook over low heat until gelatin is completely dissolved,
stirring often. Remove from heat. Stir in cranberry juice cocktail. Pour
mixture into a large bowl. Add Splenda and pineapple. Mix well to combine.
Stir in cranberries, apples and celery. Pour mixture into an 8-by-8-inch
dish. Refigerate until firm, about 3 hours.

Serves 6
HE: 1 Fruit; 1/2 Vegetable; 8 OC
64 Calories;0g Fat;0g Protein;16g Carbs;28mg Sodium;2g Fiber
Exchanges: 1 Fruit; 1/2 Vegetable

Cooking Healthy with Splenda



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2/12/11 3:45 P

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Cherry Waldorf Salad - moved

Edited by: ANNINSD at: 3/9/2011 (17:20)
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2/12/11 3:41 P

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Banana Split Gelatin Salad - moved


Edited by: ANNINSD at: 3/9/2011 (17:22)
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2/12/11 3:39 P

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Summer Banana Salad - moved

Edited by: ANNINSD at: 3/9/2011 (17:23)
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2/12/11 3:38 P

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Apple Gelatin Salad - moved

Edited by: ANNINSD at: 3/9/2011 (17:24)
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2/12/11 2:16 P

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Sunnydale Carrot Salad -

Recipe Ingredients
1/4 cup orange marmalade spreadable fruit
1/2 cup fat free mayonaisse
2 tablespoons Land O lakes no fat sour cream
4 cups shredded carrots
1/2 cup raisins

Recipe Directions

In a medium bowl, combine spreadable fruit, mayonnaise, and sour-cream. Add carrots and raisins. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Serves 6 (2/3 cup) - Each serving equals:

Healthy Exchanges: 1 1/3 ve, 3/4 fr, 18 OC

Nutritional: 112 calories, 0 gm Fat, 1 gm Pr, 27 gm CA, 207 mg sodium, 32 mg CL, 2 gm Fiber.

Diabetic: 1 Ve, 1 Fr

Hint: To plump up raisins without "cooking", place a glass measuring cup and microwave on HIGH for 20 seconds.

Recipe from JoAnna Lund's March 1999 Newsletter.



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2/12/11 2:15 P

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Festive Carrot Salad
Grandma's Comfort Food Made Healthy
This sweet and crunchy combo looks so pretty on the plate, it's a must for every family reunion...and a winner when it's time for your annual company picnic! Kids have always loved carrot salad, and this one, with its extra touch of coconut, makes them smile with every bite.
Serves 4 (3/4 cup)

1 (8-ounce) can crushed pineapple, packed in fruit juice, drained and 2 tablespoons liquid reserved
3 cups shredded carrots
2 teaspoons flaked coconut
1 tablespoon Splenda Granular
1/4 cup Kraft fat-free mayonnaise

In a medium bowl, combine pineapple, carrots, coconut, and Splenda. In a small bowl, combine mayonnaise and reserved pineapple juice. Add mayonnaise mixture to pineapple mixture. Mix well to combine. Refrigerate for at least 30 minutes. Gently stir again just before serving.

Each serving equals:
HE: 1 1/2 Vegetable, 1/2 Fruit, 14 Optional Calories
80 Calories, 0 gm Fat, 1 gm Protein, 19 gm Carbohydrate, 179 mg Sodium,
36 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 2 Vegetable, 1/2 Fruit



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2/12/11 2:13 P

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Carrot-Pineapple Salad
Grandma's Comfort Food
What could be more colorful and fun than this bright square of sunshine-on-a-plate? You get your healthy fruit and veggies in every fresh bite, and somehow every other dish is brightened by its presence at the meal!
Serves 6

1 (4-serving) package JELL-O sugar-free orange gelatin
1 cup boiling water
1 (8-ounce) can crushed pineapple, packed in fruit juice, and 1/4 cup liquid reserved
1/2 cup cold water
1 1/2 cups shredded carrots

In a medium bowl, combine dry gelatin and boiling water. Mix well to dissolve gelatin. Stir in reserved pineapple liquid and cold water. Add pineapple and carrots. Mix well to combine. Pour mixture into an 8-by-8-inch dish. Refrigerate until firm, about 3 hours. Cut into 6 servings.

Each serving equals:
HE: 1/2 Vegetable, 1/3 Fruit, 7 Optional Calories
44 Calories, 0 gm Fat, 1 gm Protein, 10 gm Carbohydrate, 46 mg Sodium,
13 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 1/2 Starch/Carbohydrate



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2/12/11 2:12 P

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Carrot Calico Slaw

2 cups shredded carrots
1 cup shredded cabbage
1/2 cup finely chopped green bell pepper
1/4 cup Kraft fat-free mayonnaise
2 tbsps Kraft Fat Free French Dressing
1 tsp dried parsley flakes

In a medium bowl, combine carrots, cabbage and green pepper. In a small
bowl, combine mayonnaise, French dressing and parsley flakes. Add mayonnaise
mixture to carrot mixture. Mix gently to combine. Cover and refrigerate for at
least 30 minutes. Gently stir again just before serving.

Serves 4 (3/4 cup)
56 Calories;0g Fat;1g Protein;13g Carbs;228mg Sodium

November 97 Newsletter


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2/11/11 10:39 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


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Orange Cottage Cheese Salad
From Joanna Lund’s Healthy Exchanges February 1998 Newsletter

¾ cup Yoplait plain fat-free yogurt
1/3 cup Carnation Nonfat Dry Milk Powder
¾ cup Cool Whip Free
3 cups fat-free cottage cheese
1 (4-serving) package JELL-O sugar-free orange gelatin
1 cup (one 11-ounce can) mandarin oranges, rinse and drained

In a large bowl, combine yogurt and dry milk powder. Add Cool Whip Free and cottage cheese. Mix well to combine. Stir in dry gelatin. Fold in mandarin oranges. Cover and refrigerate for at least 1 hour. Gently stir again just before serving.

Serves 6 (1 cup) – Each serving equals:
136 Calories, 0 gm Fa, 18 gm Pr, 16 gm Ca, 366 mg So, 139 mg Ci, 0 gm Fi


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Creamy Cauliflower And Broccoli Salad
Joanna Lund
KWQC-TV6 02/29/2000


Serves 6 (1 cup)

1/3 cup Kraft Fat Free Ranch Dressing
2/3 cup Kraft Fat Free mayonnaise
sugar substitute to equal 1 teaspoon sugar
2 teaspoons dried onion flakes
1/4 cup Hormel Bacon bits
3 cups chopped fresh cauliflower
3 cups chopped fresh broccoli

In a large bowl, combine Ranch dressing, mayonnaise, and sugar substitute. Add onion flakes and bacon bits. Mix well to combine. Stir in cauliflower and broccoli. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Each servings equals:
HE: 2 Vegetables, 1/2 Slider, 16 Optional Calories
-----------------------------
85 Calories, 1 gm Fat, 4 gm Protein, 15 gm Carbohydrates, 563 mg. Sodium, 33 mg Calcium, 3 gm Fiber
-----------------------------
DIABETIC: 1-1/2 Vegetable, 1/2 Starch/Carbohydrate



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Green Mountain Salad


1/2 cup water
1 cup (1 8-ounce can) canned crushed pineapple, packed in fruit juice, undrained
1 (4-serving) package Jello sugar-free lime gelatin
1 cup Diet Mountain Dew
1 tablespoon Sugar Twin or Sprinkle Sweet
1 (8-ounce) package Philadelphia fat-free cream cheese

In a medium saucepan, combine water and pineapple with juice. Cook over medium heat, stirring often, until mixture comes to a boil. Remove from heat. Stir in dry gelatin. Mix well to dissolve gelatin. Stir in Diet Mountain Dew and Sugar Twin. Add cream cheese. Mix well until blended. Pour mixture into an 8- by 8-inch dish. Refrigerate until set, about 4 hours. Cut into 6 pieces.
Each serving equals: 72 calories, 0 grams fat, 11 grams protein, 7 grams carbohydrates, 270 milligrams sodium and 0 grams fiber.

From 1/1996 newsletter

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GOLDEN SALAD - moved


Edited by: ANNINSD at: 3/9/2011 (17:26)
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Cherry Cola Salad - moved


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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."

Heather says this one sounds gross but is sooooooooo good.

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Mountain Dew Salad - moved

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Rhubarb Delight Salad - moved


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Saint Nicks Raspberry Salad - moved

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Caramel Apple Surprise Salad - moved

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Winter Wonderland Cauliflower Salad

3/4 cup Kraft fat-free mayonnaise
1 tablespoon skim milk
Sugar substitute to equal 1 tablespoon sugar
3 tablespoons Hormel Bacon Bits
2 cups chopped fresh cauliflower
1 1/2 cups frozen peas, thawed

In a large bowl, combine mayonnaise, skim milk and sugar substitute. Stir in bacon bits. Add cauliflower and peas. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.
Serves 6.

Each serving equals: 68 calories, 0 grams fat, 4 grams protein, 13 grams carbohydrates, 396 milligrams sodium, 20 milligrams calcium and 3 grams fiber.
Hint: Thaw peas by placing in a colander and rinsing under hot water for 1 minute.

Healthy Exchanges is a column printed weekly in The Newton Kansan. Recipes are prepared and tested in the kitchen of JoAnna Lund of DeWitt, Iowa. Visit Lund's Web site at www.healthyexchanges.com



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Snowflake Salad - moved


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Pistachio-Cottage Cheese Salad
This pretty salad is so full of surprises, each spoonful will bring a smile to your guests' lips! It's a great accompaniment when you're serving a pale-colored main dish like fish or chicken.
Serves 8 (1/2 cup)

1 (4-serving) package JELL-O sugar-free instant pistachio pudding mix
2 cups fat-free cottage cheese
1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained
1/4 cup (1 ounce) chopped pecans
1/2 cup (1 ounce) miniature marshmallows
1 cup Cool Whip Free

In a large bowl, combine dry pudding mix and cottage cheese. Add undrained pineapple, pecans, and marshmallows. Mix well to combine. Blend in Cool Whip Free. Refrigerate for at least 30 minutes. Gently stir again just before serving.

Each serving equals:
HE: 1/2 Protein, 1/2 Fat, 1/4 Fruit, 1/4 Slider, 14 Optional Calories
124 Calories, 4 gm Fat, 8 gm Protein, 14 gm Carbohydrate, 373 mg Sodium,
30 mg Calcium, 0 gm Fiber
DIABETIC EXCHANGES: 1 Meat, 1 Starch/Carbohydrate, 1/2 Fat



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Cottage Cherry Salad
Here's a pretty, old-style salad that is both sweet and tart with the luscious flavor of cherries! Make sure you let the cherry mixture cool all the way, so you don't curdle the cottage cheese when you blend the two into pink perfection.
Serves 8 (3/4 cup)

1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 (4-serving) package JELL-O sugar-free cherry gelatin
1 (16-ounce) can tart red cherries, packed in water, drained and 1/2 cup liquid reserved
3/4 cup water
1 teaspoon almond extract
2 cups fat-free cottage cheese
1 cup Cool Whip Free

In a medium saucepan, combine dry pudding mix, dry gelatin, reserved cherry liquid, and water. Stir in cherries. Cook over medium heat until mixture thickens and starts to boil, stirring often, and being careful not to crush the cherries. Remove from heat. Stir in almond extract. Place saucepan on a wire rack and allow to cool completely, In a medium bowl, combine cottage cheese and Cool Whip Free. Blend in cooled cherry mixture. Refrigerate for at least 30 minutes. Gently stir again just before serving.

Each serving equals:
HE: 1/2 Protein, 1/2 Fruit, 1/4 Slider, 10 Optional Calories
88 Calories, 0 gm Fat, 9 gm Protein, 13 gm Carbohydrate, 305 mg Sodium,
31 mg Calcium, 0 gm Fiber
DIABETIC EXCHANGES: 1 Meat, 1/2 Starch/Carbohydrate, 1/2 Fruit




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2/9/11 5:43 P

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Tropical Carrot Salad

3 cups shredded carrots
1/4 cup raisins
1 cup (11-ounce can) mandarin oranges, rinsed and drained
8-ounce can pineapple tidbits, packed in fruit juice, drained
and 2 tablespoons liquid reserved
1/3 cup Kraft fat-free mayonnaise
1/3 cup Cool Whip Free
1 teaspoon coconut extract
Lettuce leaves
2 tablespoons flaked coconut

In a large bowl, combine carrots, raisins, oranges and pineapple. In a small bowl,
combine mayonnaise, Cool Whip, reserved pineapple juice and coconut extract.
Add mayonnaise mixture to carrot mixture. Mix well to combine. Cover and
refrigerate for at least 30 minutes. For each serving, arrange lettuce leaf on a salad
plate, spoon about 3/4 cup carrot salad over lettuce and sprinkle 1 teaspoon coconut
over top.

Each serving equals: 104 calories, 0 grams fat, 1 gram protein,
25 grams carbohydrates, 140 milligrams sodium, 28 milligrams calcium and 2 grams fiber.


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2/9/11 5:41 P

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Cauliflower Pea Salad

Source of Recipe
Joanna Lund
Monthly Food Newsletter (April 1994)

Serves 6 (full 3/4 cup)

List of Ingredients
2 Cups chopped cauliflower
1 1/2 cups frozen peas
3/4 cup chopped celery
1/4 cup chopped onion
1/2 cup FF mayo (8 cal per Tbs)
1/4 cup FF Ranch dressing (20 cal per Tbs)
1 tsp dried parsley flakes
sugar sub. to equal 2 tsp. sugar


Instructions
In large bowl combine cauliflower, peas, celery and onion. In a small
bowl combine mayo, Ranch dressing, parsley and sugar sub. add to
cauliflower mix. Toss gently to combine . Cover and chill at least 1
hour.


Final Comments

HE: 1 Ve, 1/2 BR, 24 OC
****************************************
******************
68 calories, 0 gm Fa, 3 gm Pr, 14gm Ba, 331 mg So
****************************************
******************
Diabetic: 1 Ve, 1/2 st

"Healthy Exchanges Food Newsletter, April 1994"


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2/9/11 5:38 P

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COLORFUL CAULIFLOWER BUFFET SALAD
JOANNA LUND Party Fare p.90

Serves 8 (1/2 cup)

2-1/4 cups fresh cut cauliflower
2-1/4 cups fresh cut broccoli
1/2 cup chopped onion
1/2 cup raisins
2 tablespoons Hormel Bacon Bits
1/2 cup Kraft fat-free mayonnaise
2 tablespoons vinegar
Sugar substitute to equal 2 tablespoons sugar

In a large bowl, combine cauliflower, broccoli, onion, raisins, and bacon bits. In a small bowl, combine mayonnaise, vinegar, and sugar substitute. Add mayonnaise mixture to vegetable mixture. Mix well to combine. Cover and refrigerate for at least 1 hour. Gently stir again just before serving.

Each serving equals:

HE: 1-1/4 Vegetable, 1/2 Fruit, 18 Optional Calories

64 Calories, 0 gm Fat, 2 gm Protein, 14 gm Carbohydrate, 156 mg Sodium, 2 gm Fiber

DIABETIC: 1-1/2 Vegetable, 1/2 Fruit OR 1 Carbohydrate



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2/9/11 5:22 P

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Pineapple and Orange Cottage Salad
Serves 8 (3/4 cup)

1 cup mandarin oranges, rinsed and drained
2 cups crushed pineapple, packed in its own juice, drained
2 cups fat free cottage cheese
1 (4 serving) pkg sugar free orange gelatin
1 cup reduced calorie whipped topping (8 calories per Tablespoon)


Instructions

In medium bowl combine oranges, pineapple and cottage cheese. Add dry gelatin. Mix well to combine. Blend in whipped topping. Cover and
chill until ready to serve.


Final Comments

Each serving equals:
HE: 3/4 Fruit, 1/2 Protein, 20 Optional Calories

107 Calories, 1gm Fat, 8gm Protein,
17gm Carbohydrate, 240mg Sodium

DIABETIC: 1 Fruit, 1 Meat

"Healthy Exchanges Food Newsletter, March 1994 pg. 6"



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2/9/11 5:20 P

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This salad is BANANA SPLIT COTTAGE CHEESE SALAD







Recipe By : JoAnna Lund
Serving Size : 6 Preparation Time :0:00
Categories : Fruit Salad Side Dish


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups cottage cheese, fat free
1 cup pineapple tidbits, packed in fruit juice,
drained -- (8 oz. can)
1 package Jello Sugar Free Gelatin, Hawaiian
Pineapple -- (or Lemon - 4-serv. pkg.)
3/4 cup Cool Whip Lite(r)
2 tablespoons chopped pecans -- (1/2 oz.)
1 cup diced bananas -- (1 medium)
2 cups diced fresh strawberries

HINT:
1) Substitute Lemon gelatin for Hawaiian Pineapple gelatin.
2) Substitute coarsely chopped pineapple chunks for tidbits.
3) To prevent bananas from turning brown, mix bananas with 1 teaspoon lemon juice.


In a large bowl, combine cottage cheese, drained pineapple and dry gelatin.

Fold in Cool Whip Lite.

Add pecans, bananas and strawberries. Mix gently to combine. Cover and refrigerate
until ready to serve. Serves 6 (1 cup).


Each servings equals:
HE: 1 Frt, 2/3 Pro, 1/4 Slider, 1 Opt. Cal.
3.2 Points
155 calories, 3 g fat, 1 g fiber
12 g prot, 20 g carb, 319 mg sod, 70 mg calc
DIABETIC: 1 Fr, 1 Mt. 1/2 St



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CONFETTI COTTAGE SALAD
Kelly T. of La Parte, Indiana suggests, "This pretty salad is a snap to fix and has a pleasant crunch."

* 1 carton (24 ounces) small-curd cottage cheese
* 1 large tomato, diced
* 1 cup diced cucumber
* 1 small sweet red pepper, diced
* 1 small sweet yellow pepper, diced
* 2 green onions with tops, sliced
* 1/3 cup sunflower kernels, toasted

In a bowl, combine all ingredients; toss lightly. Serve immediately. Yield: 8 servings.

Nutritional Analysis: One 3/4-cup serving (prepared with fat-free cottage cheese and unsalted sunflower kernels) equals 102 calories, 305 mg sodium, 7 mg cholesterol, 7 gm carbohydrate, 11 gm protein, 3 gm fat. Diabetic Exchanges: 1-1/2 vegetable, 1 lean meat.


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2/9/11 5:15 P

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Hawaiian Peanut Carrot Salad

Recipe By :JoAnna Lund
Serving Size : 6 Preparation Time :0:00
Categories : Fruits Salads and Salad Dressings
Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups shredded carrots
1/2 cup raisins, seedless
1 apple -- cored and chopped, unpeeled (optional -- not in original recipe)
1/4 cup dry-roasted peanuts -- chopped (1 oz)
1 cup crushed pineapple in juice -- (one 8-oz can), undrained
1/2 cup fat-free mayonnaise
2 tablespoons reduced-fat peanut butter

In a large bowl, combine carrots, raisins, apples if using, and peanuts. In a medium bowl, combine undrained pineapple, mayo, and peanut butter. Add pineapple mixture to carrot mixture, and mix well to combine.

Cover and refrigerate for at least 15 minutes. Gently stir again just before serving.

Hint: To plump up raisins without "cooking," place in glass measuring cup and microwave on high for 20 seconds.

Cuisine:
"American"
Source:
"Cooking Healthy Across America, page 191"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 184 Calories; 5g Fat (24.2% calories from fat); 4g Protein; 33g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 359mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates.

NOTES : I add an unpeeled Granny Smith apple to the original recipe. I really like the peanut taste in this! I think it's my favorite carrot salad recipe. I normally eat about 1/2 cup servings, and with the apple to "dilute" the calories, plus the smaller serving size, the calories per serving are reduced to abt 130-135 (ballpark). The MasterCook calculations do include the apple, but are for the larger servings -- would be somewhat larger than 3/4 cup due to the extra bulk from the apple.

Each 3/4 cup serving (not considering the apple as it wasn't in the original recipe):
HE 1 fruit, 1 veg., 2/3 fat, 1/3 protein
160 cal., 4g fat, 3g prot., 28g carb, 220mg sod., 29mg calcium, 3gm fiber
Diabetic: 1 fruit, 1 veg., 1 fat, 1/2 starch/carb



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2/5/11 1:21 P

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Calico Cucumber Salad

Recipe By : JoAnna Lund
Serving Size : 4 Preparation Time :0:00
Categories : Salad Side Dish





Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
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 tablespoons white vinegar
1 tablespoon Sugar substitute, (to = 1 T. sugar)
1/4 teaspoon black pepper
1 teaspooon dried parsley flakes

In a large bowl, combine corn, cucumber, and onion.

In a small bowl, combine mayonnaise, vinegar, sugar substitute, black pepper, and parsley flakes.

Add mayonnaise mixture to vegetable mixture. Stir gently to combine. Cover and refrigerate for at least 20 minutes.
Gently sitr again just before serving. Serves 4 (1 cup).

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 Brd, 1/4 Slider, 2 Opt. Cal.
1.6 Points
108 cal, 0 g fat, 3 g fiber, 3 g prot, 24 g carb, 217 mg sod
DIABETIC: 1 Vegetable, 1 Starch

Source:
"30 Meals / 30 Minutes, p. 102"
Yield:
"4 1-cup servings"


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2/5/11 1:16 P

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Broccoli Raisin Combo
8/98 NL

4 cups chopped fresh broccoli
1 cup raisins
2 tablespoons Hormel Bacon Bits
1/4 cup chopped cashews -- (1 ounce)
3/4 cup Kraft fat.free mayonnaise
Sugar substitute to equal 1 tablespoon
sugar
2 tablespoons white vinegar
2 tablespoons skim milk

In a large bowl, combine broccoli, raisins, bacon bits, and cashews. In a small bowl combine mayonnaise, sugar substitute, vinegar and skim milk. Add mayonnaise mixture to broccoli mixture. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving. Serves 8(1/2 cup)

Each serving equals: HE: 1 Fr, 1 Ve, 1/4 Fa, 1/4 Sl, 5 OC 114 Calories, 2 gm Fa, 3gm Pr, 21 gm Ca, 361 mg So, 37 mg CI, 2 gm Fi DIABE TIC: 1 Fr, 1/2 Veg, 1/2 Fat, 1/2 St/Ca

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



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2/5/11 12:43 P

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Mikes Cucumber Salad

Recipe By :JoAnna Lund
Serving Size : 6 Preparation Time :0:00
Categories : Salad Side Dish


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 1/2 cups sliced cucumbers
1/2 cup chopped onion
1 cup salsa -- chunky
1/3 cup Kraft Free Ranch Dressing
1/4 cup Kraft Fat Free Mayo
1 teaspoon parsley flakes

In a medium bowl, combine cucumbers and onion.

In small bowl, combine salsa, Ranch dressing, mayonnaise and parsley flakes.

Pour over cucumber mixture. Toss gently to combine. Cover and chill until ready to serve.
Stir gently before serving. Serves 6 (3/4 cup).


Each serving equals:
HE: 1 2/3 Veg, 23 Opt. Cal.
0.6 Points
(fiber and calcium from MasterCook; other from newsletter)
42 cal, 0 g fat, 1 g fiber,
1 g prot, 10 g carb, 373 mg sod, 25 mg calc

Description:
"When our friend Michael Martin brought us a big bag full of fresh
cucumbers, I tried to think of a new way he and Cliff would enjoy
them. I was right on target with this."
Source:
"September 1993 Healthy Exchanges Newsletter, p. 1"



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