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


Grilled Summer Salad


Ingredients:


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


Directions:


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


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Speedy Fajita Salad


Ingredients:


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


Directions:


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


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Tuna Antipasto Salad


Ingredients:


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


Directions:


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


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Marinated Steak Salad


Ingredients:


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


Directions:


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