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Source: The Complete Step-by-Step Diabetic Cookbook
Author: Research Nutritionist of the General Clinical Research Center, School of Medicine and the Registered Dietitians of the Department of Food and Nutrition Services, University Hospital, University of Alabama at Birmingham

Turkey Salad with Apples and Almonds

Ingredients:

2 tbsp sliced almonds
3 tbsp fat-free sour cream
1 tbsp reduced-fat mayonnaise
dash ground celery seed
dash ground cardamom
1/8 tsp salt or a taste (optional)
1 c (5 oz) roasted turkey or chicken breast cubes
1 c cubed tart or sweet apple, peeled or unpeeled
1 small celery stalk, diced

Directions:

Spray a medium nonstick skillet with nonstick spray. Add the almonds. Over medium heat, cook the almonds, stirring until they brown and smell toasted, about 4 or 5 minutes. If the almonds begin to burn, lower the heat slightly. Immediately remove to a small plate and set aside. In a medium bowl, stir together the sour cream, mayonnaise, celery seed, cardamom, and salt (if desired). Stir in the turkey, apple, celery, and reserved almonds. Serve at once or cover and refrigerate several hours or up to 24 hours. Leftover salad will keep in the refrigerator for 2 to 3 days.

Makes 4 Servings.

Dietary Exchanges: 1/2 Carbohydrate, 1 Lean Meat

Nutrients per Serving:
111 Calories
3 g Total Fat
0 g Saturated Fat
30 Calories from Fat
8 g Carbohydrate
6 g Sugar
12 g Protein
30 mg Cholesterol
78 mg Sodium
2 g Dietary Fiber

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Cabbage and Carrot Slaw

Ingredients:

2 tbsp cider vinegar
2 tbsp reduced-fat mayonnaise
2 tsp sugar
1/4 tsp dry mustard
1/4 tsp salt, or to taste (optional)
1/8 tsp black pepper
4 c very thinly sliced cabbage
1 large carrot, grated or shredded
1/2 red bell pepper, seeded and diced

Directions:

In a large bowl, combine the vinegar, mayonnaise, sugar, mustard, salt (if desired), and black pepper. Whisk until well combined. Add the cabbage, carrot and pepper. Stir to coat the vegetables with dressing. Serve immediately or cover and refrigerate. Leftover slaw will keep in the refrigerator 3 to 4 days.

Makes 5 Servings.

Dietary Exchanges: 1 Vegetable, 1/2 Polyunsaturated Fat

Nutrients per Serving:
51 Calories
2 g Total Fat
0 g Saturated Fat
18 Calories from Fat
8 g Carbohydrate
5 g Sugars
1 g Protein
2 mg Cholesterol
51 mg Sodium
2 g Dietary Fiber

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Broccoli-Rice Salad

Ingredients:

4 c small broccoli florets
3 tbsp reduced-fat mayonnaise
1/4 c low-fat buttermilk
2 tsp cider vinegar
1 tsp sugar
1/8 tsp white pepper
1/8 tsp salt, or to taste (optional)
1 c cooked brown rice
2 tbsp chopped red onion

Directions:

To bring out the bright green color of the broccoli, place it in a medium saucepan with 1/4 cup water. Bring to a boil and boil 1 minute. Remove from heat and cool in a colander under cold running water.  Drain. Place the mayonnaise in a large serving bowl. Slowly add the buttermilk, whisking until smooth. Whisk in the vinegar, sugar, celery seed, pepper, and salt (if desired). Stir in the rice, reserved brocolli, and onion.  Serve at room temperature or cover and refrigerate several hours. Leftover salad will keep in the refrigerator 2 to 3 days. Stir before serving.

Makes 7 Servings.

Dietary Exchanges: 1/2 Starch, 1 Vegetable, 1/2 Polyunsaturated Fat

Nutrients per Serving:
71 Calories
2 g Total Fat
0 g Saturated Fat
22 Calories from Fat
11 g Carbohydrate
3 g Sugars
2 g Protein
3 mg Cholesterol
60 mg Sodium
2 g Dietary Fiber

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Pasta-Vegetable Salad

Ingredients:

2 tbsp cider vinegar
2 tbsp tomato sauce
2 tsp sugar
2 tbsp olive oil
1 garlic clove, minced
1/4 tsp dried marjoram leaves
1/4 tsp basil
1/4 tsp salt, or to taste (optional)
1 c uncooked penne or similarly shaped pasta
1 large tomato, cubed
1 small zucchini, cubed
1 medium red or yellow pepper, seeded and chopped
1 c broccoli or cauliflower florets

Directions:

In a serving bowl combine the vinegar and tomato sauce. Stir to mix well.  Stir in the sugar, oil, garlic, marjoram, basil, and salt (if desired). Set aside. Cook the pasta according to package directions. Transfer to a colander and rinse under cold running water. Drain.  Meanwhile, add the tomatoes, zucchini, pepper, and broccoli to the bowl with the dressing. Stir to mix well. Stir in pasta.  Serve immediately or cover and refrigerate 1 hour or up to 36 hours before serving. Stir before serving.

Makes 16 Servings.

Dietary Exchanges: 1/2 Starch

Nutrients per Serving:
44 Calories
2 g Total Fat
0 g Saturated Fat
17 Calories from Fat
6 g Carbohydrate
2 g Sugar
1 g Protein
0 mg Cholesterol
14 mg Sodium
1 g Dietary Fiber