Feta and Walnut Spinach Salad With Basil Dressing
1 bunch spinach, torn into bite size pieces
1 sm. Avocado, thinly sliced
1/2 med. red onion
1/2 c. Feta cheese, crumbled
1/2 c. coarsely chopped walnuts
Basil Dressing:
1/2 c. olive oil
1 tbsp. dried basil, crumbled
2 tsp. sugar
2 lg. cloves garlic, minced
1/2 tsp. salt
1/4 c. red wine vinegar
1/2 tsp. freshly ground pepper
Toss spinach, avocado, onion, feta, and walnuts in large bowl. Pour basil dressing over and toss. Serve immediately. Dressing: combine all ingredients in blender and mix well. Store in jar with tight fitting lid in refrigerator. Shake dressing well before using.
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Spinach Salad With Yogurt Dressing
4 c. leaf spinach, torn in pieces
2 c. mushrooms, sliced
1 c. red onion rings
1 pkg. frozen peas (10 oz.)
1/2 c. plain low fat yogurt
1/2 c. Miracle Whip
8 strips bacon, cooked crisp
1/2 tsp. salt (optional)
1/2 tsp. pepper (optional)
Layer spinach, mushrooms, onions and peas, in a clear bowl. Sprinkle salt and pepper if desired. Stir together Miracle Whip and yogurt. Spread over top of peas. Cover and chill for 4 to 24 hours. Just before serving, sprinkle with bacon.
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Overnight Asian Salad
Serving size: 1 cup; 3 points per serving
1 8oz can mandarin oranges in syrup, drained, reserve 2 tbsp syrup
2 tbsp canola oil
2 tbsp rice vinegar
1 tbsp reduced sodium soy sauce
1 oriental ramen noodle packet
1/2 green cabbage head, thinkly sliced
4 scallions or green onions, thinly sliced
1/4 c slivered almonds, toasted
In a large bowl, stir together the oranges and their reserved syrup, the oil, rice vinegar, soy sauce and seasoning packet. Add the cabbage, scallions, and noodles, toss gently. Cover with plastic wrap and refrigerate at least 6 hour or overnight. Sprinkle with almonds before serving.
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Warm Spinach Salad with Apples, Bacon, and Cranberries
From Cooking Light
Note: toss the salad while the dressing is still hot to wilt the spinach.
1 cup sliced Granny Smith apple (about 1 small)
3/4 cup thinly sliced red onion
1/2 cup dried cranberries, chopped
1 (10-ounce) package fresh baby spinach
1/3 cup balsamic vinegar
1 tablespoon sugar
2 tablespoons cranberry juice
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons reduced-fat sour cream
2 bacon slices, cooked and crumbled (drained)
Combine first 4 ingredients in a large bowl; toss well.
Combine vinegar, sugar, juice, mustard, salt, and pepper in a small saucepan. Bring to a boil over medium heat; cook 1 minute. Remove from heat, and stir in sour cream. Drizzle warm dressing over spinach mixture; toss well. Sprinkle with bacon; serve immediately.
Yield: 6 servings (serving size: about 2 cups)
NUTRITION PER SERVING
CALORIES 117(32% from fat); FAT 4.1g (sat 1.4g,mono 1.5g,poly 0.5g); PROTEIN 2.6g; CHOLESTEROL 7mg; CALCIUM 59mg; SODIUM 220mg; FIBER 2.2g; IRON 1.5mg; CARBOHYDRATE 18.5g
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KFC Coleslaw Clone
Yield: 8 servings; 0 points each
1/2 cup SPLENDA
1/2 tsp table salt
1/8 tsp white pepper
1/4 cup fat-free skim milk
1/2 cup fat-free or light mayonnaise
1/4 cup buttermilk
1 1/3 Tbsp white vinegar
2 1/2 Tbsp lemon juice
8 cup packaged coleslaw mix (shredded cabbage and carrots)
Combine first 8 ingredients. Pour over cabbage and mix well. Refrigerate 2 hours or overnight.
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Mexican Coleslaw
Yield: 8 (1 cup) servings
6 cups very thinly sliced green cabbage (about 1/2 head) (see Tip)
1 1/2 cups peeled and grated carrots (2-3 medium)
1/3 cup chopped cilantro
1/4 cup rice vinegar
2 tablespoons extra-virgin olive oil
1/4 teaspoon salt
Place cabbage and carrots in a colander; rinse thoroughly with cold water to crisp. Let drain for 5 minutes.
Meanwhile, whisk cilantro, vinegar, oil and salt in a large bowl. Add cabbage and carrots; toss well to coat.
NUTRITION INFORMATION: Per serving: 53 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 5 g carbohydrate; 1 g protein; 2 g fiber; 97 mg sodium.
TIP: To make this coleslaw even faster, use a coleslaw mix containing cabbage and carrots from the produce section of the supermarket.
MAKE AHEAD TIP: To make ahead: Cover and refrigerate for up to 1 day. Toss again to refresh just before serving.
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Creamy Coleslaw
Yield: 6 (3/4 cup) servings
3 tablespoons reduced-fat mayonnaise
3 tablespoons nonfat plain yogurt
1 tablespoon Dijon mustard
2 teaspoons cider vinegar
1 teaspoon sugar
1/2 teaspoon caraway seed or celery seed (optional)
Salt & freshly ground pepper to taste
2 cups shredded red cabbage (1/4 of a small head)
2 cups shredded green cabbage (1/4 of a small head)
1 cup grated carrots (2 medium)
Combine mayonnaise, yogurt, mustard, vinegar and sugar in a large bowl. Add caraway seed (or celery seed), if using. Season with salt and pepper. Add cabbage and carrots and toss well.
NUTRITION INFORMATION: Per serving: 49 calories; 2 g fat (0 g sat, 0 g mono); 2 mg cholesterol; 7 g carbohydrate; 1 g protein; 2 g fiber; 153 mg sodium.
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Vinegary Coleslaw
Yield: 2 servings, about 1 cup each
2 tablespoons white-wine vinegar
1 tablespoon canola oil
1 teaspoon sugar
1 teaspoon Dijon mustard
Pinch of celery seed
Pinch of salt
1 1/2 cups shredded cabbage
1 carrot, peeled and grated
1/4 cup slivered red onion
Whisk vinegar, oil, sugar, mustard, celery seed and salt in a medium bowl. Add cabbage, carrot and onion and toss to coat.
NUTRITION INFORMATION: Per serving: 101 calories; 7 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 9 g carbohydrate; 1 g protein; 2 g fiber; 138 mg sodium; 248 mg potassium.
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Cauliflower Salad
1 head of cauliflower, cut up
3 oz. stuffed green olives
1 green pepper
1 small onion
1 cup celery
1 tsp sugar, (could use splenda)
1tsp salt
1/3 cup mayonaise (lite or ff could be used)
1/4 cup french dressing (just 2 good sweet and spicey french would be goo to use)
Mix, chill and serve.
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Fruity Coleslaw
Yield: 12 (3/4-cup) servings; 2 points per serving
1 cup fat-free plain yogurt (8 ounces)
1/2 cup honey
1/4 cup white vinegar
3 tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon pepper
1 can reduced-sugar fruit cocktail, drained (16 ounces)
2 cups blue berries
1 cup strawberries
1 medium banana,sliced
1 package coleslaw mix (16 ounces)
In a large bowl, combine the yogurt, honey, vinegar, lemon juice, salt, and pepper. Add the fruit cocktail, blueberries, strawberries and banana, stir in the coleslaw mix. Serve immediately.
One serving (3/4 cup) Equals 109 calories, trace fat, trace cholesterol, 121 mg sodium, 28 g carbohydrate, 2 g fiber, 2 g protein.
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Crunchy Pea Salad
Yield: 4 (1 cup) servings; 1.5 points per serving
2 c. frozen green peas, thawed
1 c. water chestnuts, sliced and quartered
1 c. celery, thinly sliced
½ c. green onions, chopped
¼ c. FF mayo
¼ c. FF sour cream
Salt to taste
Combine peas, water chestnuts, celery and onions in a small bowl.
Combine mayo and sour cream in another bowl; mix well.
Add mayo mixture to peas. Toss to coat.
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Apple Cabbage Slaw
Yield: 4 Servings
4 cups very thinly sliced cabbage
2 cups diced Fuji or Red Delicious apples (about 1 lb)
1/2 cup chopped green onions
1/4 cup chopped fresh parsley
1/2 cup plain fat free sour cream
1/4 cup plain fat free yogurt
2 tabl. cider vinegar
2 tabl. Splenda brown
1/4 tsp. salt
1/8 tsp. pepper
Optional: 8 thin slices of apple combined with 1/4 cup lemon juice.
Combine first 4 ingredients in a bowl. Toss well. Combine sour cream and next 5 ingredients, (sour cream thru pepper) and add to cabbage mixture, stirring to coat.
Drain sliced apples and discard juice. Arrange apple slices around salad.
Each serving equals: 144 calories, 4g fat, 4.3g fiber
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