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Source: Diabetes & Heart Healthy Cookbook


Wedge Salad With Gorgonzola And Walnuts


Ingredients:


Dressing
1/4 c fat-free or low-fat plain yogurt
3 tbsp fat-free milk
2 tbsp fat-free or light mayonnaise dressing
1 tsp Dijon mustard
1/2 medium garlic clove, minced
1/4 tsp salt


Salad
1 medium head of iceberg lettuce, cut into 4 wedges (about 3 oz each)
1/2 c finely chopped green onions (green and white parts)
1 oz crumbled Gorgonzola cheese
1 tbsp plus 1 tsp chopped walnuts, dry-roasted


Directions:


In a small bowl, whisk together the dressing ingredients. Place the lettuce wedges on a platter. Spoon the dressing over all. Sprinkle with the green onions, cheese, and walnuts.


Makes 4 Servings.


Dietary Exchanges: 1 Vegetable, 1 Fat


Nutrients Per Serving:
71 Calories
32 Calories from Fat
4 g Total Fat
1.3 g Saturated Fat
1.0 g Polyunsaturated Fat
0.9 g Monounsaturated Fat
6 g Total Carbohydrate
2 g Dietary Fiber
3 g Sugar
4 g Protein
6 mg Cholesterol
355 mg Sodium


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Confetti Garden Salad


Ingredients:


Dressing
3 tbsp fat-free or light mayonnaise dressing
1/2 tbsp dried dill weed, crumbled
1/2 tbsp Dijon mustard
1/2 tsp sugar
1/4 tsp salt


Salad
1 large red bell pepper, chopped
1 medium cucumber, peeled, seeded, and chopped
1 medium rib of celery, chopped
1/2 c frozen green peas
1/2 c frozen whole-kernel corn


Directions:


In a medium bowl, whisk together the dressing ingredients. Add the remaining ingredients. Using a rubber scraper so you can incorporate all the dressing, stir together gently. Let stand for 15 minutes to absorb flavors. Serve within another 15 minutes for the best texture and flavor (the dressing begins to break down if it stands too long).


Makes 6 Servings.


Dietary Exchanges: 1/2 Carbohydrate


Nutrients Per Serving:
44 Calories
2 Calories from fat
0 g Total Fat
0 g Saturated Fat
0.1 g Polyunsaturated Fat
0 g Monounsaturated Fat
9 g Total Carbohydrate
2 g Dietary Fiber
3 g Sugar
2 g Protein
0 mg Cholesterol
199 mg Sodium


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Italian Salsa Salad


Ingredients:


10 oz grape tomatoes or cherry tomatoes, halved (about 2 cups)
1/2 medium green bell pepper, chopped
1/2 c chopped red onion
1/2 c snipped fresh parsley
3 tbsp capers, rinsed and drained
2 tbsp cider vinegar
1 tbsp olive oil (extra virgin preferred)
2 tsp dried basil, crumbled
1/8 tsp crushed red pepper flakes
1/4 tsp salt


Directions:


In a medium bowl, gently toss all ingredients. Let stand for 10 minutes before serving.


Makes 6 Servings.


Dietary Exchanges: 1 Vegetable, 1/2 Fat


Nutrients Per Serving:
43 Calories
23 Calories from Fat
3 g Total Fat
0.3 g Saturated Fat
0.3 g Polyunsaturated Fat
1.7 g Monounsaturated Fat
5 g Total Carbohydrate
2 g Dietary Fiber
3 g Sugar
1 g Protein
0 mg Cholesterol
232 mg Sodium


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Tomato Salad With Creamy Horseradish Dressing


Ingredients:


Creamy Horseradish Dressing
1/3 c fat-free or light sour cream
2 tbsp fat-free or light mayonnaise dressing
1 tsp Dijon mustard
1 tsp prepared white horseradish
1/4 tsp salt
1/4 tsp pepper


Salad
2 cups mixed salad greens
3 small tomatoes, each cut into 4 slices, or 12 oz Italian plum tomatoes, sliced or quartered
pepper to taste (optional)


Directions:


In a small bowl, whisk together the dressing ingredients. To serve, place the salad greens on a platter. Arrange the tomatoes on top. Spoon about 2 teaspoons dressing on each tomato slice. Sprinkle with additional pepper.


Makes 4 Servings.


Dietary Exchanges: 1/2 Carbohydrate


Nutrients Per Serving:
44 Calories
3 Calories from Fat
0 g Total Fat
0 g Saturated Fat
0.1 g Polyunsaturated Fat
0.1 g Monounsaturated Fat
9 g Total Carbohydrate
1 g Dietary Fiber
5 g Sugar
2 g Protein
1 mg Cholesterol
266 mg Sodium