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Diabetic Recipes - Salads

Author: Art Ginsburg
Source: Mr. Food Diabetic Dinners In A Dash

Grilled Summer Salad


1 lb boneless, skinless chicken breast
1 lb fresh asparagus, trimmed
2 pkg (5 oz each) mixed baby greens
1/2 pint grape tomatoes, halved
1/2 c frozen corn, thawed
1/2 c crumbled real feta cheese
1/3 c sliced almonds, toasted
1/3 c chopped dates
1/2 c reduced-fat raspberry vinaigrette


Preheat the grill to medium. Grill the chicken and asparagus for 5 to 6 minutes per side, or until the chicken is no longer pink and the asparagus is tender. Remove from the grill; slice into bite-sized pieces. In a large salad bowl, toss together the remaining ingredients. Top with the chicken and asparagus, drizzle with the dressing, and serve.

Makes 8 (1 1/2 cup) Servings.

Dietary Exchanges: 1 Carbohydrate, 2 Lean Meat, 1/2 Fat

Nutrients Per Serving:
196 Calories
76 Calories From Fat
8 g Total Fat
2.1 g Saturated Fat
42 mg Cholesterol
279 mg Sodium
15 g Total Carbohydrate
3 g Dietary Fiber
10 g Sugars
16 g Protein


Speedy Fajita Salad


1 tbsp canola oil
2 large onions, cut into 8 wedges each
2 large bell peppers (1 yellow and 1 green), cut into 1/2-inch strips
1 lb boneless, skinless chicken breast, cut into 1/2-inch strips
2 tbsp dry fajita seasoning
1/2 medium head iceberg lettuce, shredded (about 4 cups)
1/2 c salsa


In a large skillet, heat the oil over medium-high heat. Add the onions and peppers and saute for 3 to 5 minutes, or until the onions are tender, stirring occasionally. In a small bowl, combine the chicken and fajita seasoning; toss until the chicken is thoroughly coated. Add to the skillet and cook for 5 to 6 minutes, or until no pink remains in the chicken and the onions are browned, stirring frequently. Place the shredded lettuce on a serving platter, top with the chicken mixture, and drizzle with salsa. Serve immediately.

Makes 6 (1 1/2 cup) Servings.

Dietary Exchanges: 3 Vegetable, 2 Very Lean Meat, 1/2 Fat

Nutrients Per Serving:
167 Calories
39 Calories From Fat
4 g Total Fat
0.7 g Saturated Fat
44 mg Cholesterol
375 mg Sodium
15 g Total Carbohydrate
3 g Dietary Fiber
7 g Sugars
18 g Protein


Tuna Antipasto Salad


1 large can (12 oz) water-packed solid white tuna, drained
1/2 medium head iceberg lettuce, coarsely chopped (about 4 cups)
1 medium tomato, cut into 1-inch chunks
1 medium cucumber, peeled and cut into 1-inch chunks
1 small red onion, cut into 1-inch chunks
1 jar (12 oz) jardiniere marinated vegetables, rinsed and drained
1/2 c light Italian dresssing


Flake the tuna into a large bowl. Add the remaining ingredients; toss to mix. Serve immediately.

Makes 6 (1 1/2 cup) Servings.

Dietary Exchanges: 1 Vegetable, 2 Very Lean Meat

Nutrients Per Serving:
100 Calories
15 Calories From Fat
2 g Total Fat
0.3 g Saturated Fat
15 mg Cholesterol
734 mg Sodium
6 g Total Carbohydrate
2 g Dietary Fiber
4 g Sugars
14 g Protein


Marinated Steak Salad


2 tbsp olive oil
Juice of 1 lime
1 tbsp crushed red pepper
1/4 tsp salt
1 lb beef flank steak
Nonstick cooking spray
1 head romaine lettuce, cut into bite-sized pieces
6 plum tomatoes, sliced into wedges
2 tbsp sliced olives
2 tbsp crumbled reduced-fat real feta cheese


In a large resealable plastic bag, combine the oil, lime juice, onion, crushed red pepper, and salt; mix well. Add the steak then seal; turn to coat. Marinate in refrigerator for at least 4 hours, turning occasionally. Drain the steak, discarding the marinade. Coat a medium skillet with non-stick cooking spray. Heat the skillet over high heat, add the steak, and cook for 4 to 5 minutes per side for medium-rare or to desired doneness. Slice the steak thinly across the grain. Place the lettuce on a platter; arrange the steak slices and tomato
wedges over it. Sprinkle with olives and cheese, and serve.

Makes 6 (2 cup) Servings.

Dietary Exchanges: 1 Vegetable, 2 Lean Meat, 1/2 Fat

Nutrients Per Serving:
161 Calories
66 Calories From Fat
7 g Total Fat
2.4 g Saturated Fat
27 mg Cholesterol
162 mg Sodium
7 g Carbohydrate
3 g Dietary Fiber
4 g Sugars
17 g Protein


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*Many of the statements on this web site have not been evaluated by the Food and Drug Administration or other government, research or academic body; any that were are so marked. This information is not intended to diagnose, treat, cure or prevent diabetes or any disease. Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or other medical professional. Not intended to diagnose or prescribe for medical or psychological conditions nor to claim to prevent, treat, mitigate or cure such conditions. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. Any products advertised are from third parties. You should read carefully all product packaging. You should consult with a healthcare professional before starting any diet, exercise or supplementation program. Do not discontinue the use of prescription medication without the approval of your physician.

**Results not typical; your results may vary.

***Recipes provided usually include nutritional information and diabetic exchanges. Not all recipes are appropriate for all people. Please make sure a recipe is appropriate for your meal plan and pay careful attention to serving sizes. User is solely responsible for their use of any content provided.