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Source: The Diabetes Snack, Munch, Nibble, Nosh 2nd Edition Book, American Diabetes Association
Author: Ruth Glick

Bean, Corn, and Rice Salad

Ingredients:

3/4 c mild low-sodium or regular salsa
1 tbsp olive oil
1/2 tsp dried oregano leaves
1/4 tsp salt, or to taste (optional)
1 15 oz. can low sodium or regular kidney beans, rinsed and well drained
1 c frozen corn kernels, cooked according to package directions
1 c cooked brown rice
1 large celery stalks, diced

Directions:

In a medium bowl, combine the salsa, oil, oregano, and salt (if desired). Stir to mix well. Stir in the kidney beans, corn, rice, and celery. Mix well. Serve at once or cover and refrigerate. Leftover salad will keep in the refrigerator 3 to 4 days.

Makes 9 Servings.

Dietary Exchanges: 1 Starch, 1/2 Mono-unsaturated Fat

Nutrients Per Serving:
104 Calories
2 g Total Fat
0 g Saturated Fat
18 Calories from Fat
18 g Carbohydrate
4 g Dietary Fiber
3 g Sugars
4 g Protein
0 mg Cholesterol
64 mg Sodium

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Marinated Potato Salad

Ingredients:

5 medium (about 1 1/2 lb) red-skinned potatoes, cut into 1/2-inch cubes
3 tbsp fat-free, low-sodium or regular chicken broth
2 tbsp olive oil
1 1/2 tbsp plus 1 tsp balsamic vinegar
1 large celery stalk, thinly sliced
3 tbsp chopped red onion or other sweet onion
1 1/2 tsp Dijon-style mustard
3/4 tsp basil
3/4 tsp dried thyme leaves
1/4 tsp salt, or to taste (optional)
2-3 drops hot pepper sauce

Directions:

Combine the potatoes and enough water to cover in a large saucepan. Cover the pot and bring to a boil over high heat. Reduce the heat and simmer 6 to 11 minutes, until the potatoes are tender but not soft when pierced with a fork. Cool under cold running water. Drain well in a colander. While the potatoes are cooking, in a large bowl or serving dish, combine the broth, oil, and vinegar. Stir to mix. Add the celery, onion, mustard, basil, thyme, salt (if desired), and hot pepper sauce. Stir to mix well. To assemble the salad, add the potatoes, carefully stirring with a large spoon to coat them with the dressing mixture. Be careful not to break up the potatoes. Cover and refrigerate several hours, stirring occasionally, to allow flavors to blend. Leftover salad will keep for 3 to 4 days in the refrigerator.

Makes 10 Servings.

Dietary Exchanges: 1 Starch

Nutrients Per Serving:
81 Calories
3 g Total Fat
1 g Saturated Fat
25 Calories from Fat
13 g Carbohydrate
2 g Dietary Fiber
2 g Sugars
2 g Protein
0 mg Cholesterol
31 mg Sodium

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Curried Turkey Salad

Ingredients:

1/2 c juice-packed crushed pineapple, well drained
1/4 c fat-free sour cream
2 tbsp reduced-fat mayonnaise
1 tsp mild curry powder
1/4 tsp salt, or to taste (optional)
1 c (5 oz) cubed turkey breast meat
1 8-oz can sliced water chestnuts, well drained
1 small celery stalk, chopped
2 tbsp chopped chives or sliced green onion tops

Directions:

In a medium bowl, stir together the pineapple, sour cream, mayonnaise, curry powder, and salt (if desired). Stir in the turkey, water chestnuts, celery and chives. 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 5 Servings.

Dietary Exchanges: 1/2 Fruit, 1 Vegetable, 1 Very Lean Meat

Nutrients Per Serving:
97 Calories
2 g Total Fat
0 g Saturated Fat
19 Calories from Fat
10 g Carbohydrate
1 g Dietary Fiber
6 g Sugar
10 g Protein
25 mg Cholesterol
89 mg Sodium

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Pasta, Bean and Salmon Salad

Ingredients:

3 tbsp catsup
2 tbsp cider vinegar
1 tbsp olive oil
1 garlic clove, minced
1 tsp Italian seasoning
1/8 tsp salt, or to taste (optional)
1 c uncooked penne or similarly shaped pasta
1 14.5 oz can low-sodium cut green beans, well drained
2 tbsp chopped red onion or other sweet onion
1 6-oz can boneless, skinless pink salmon, well drained

Directions:

In a large serving bowl, combine the catsup and vinegar. Stir to mix well. Stir in the oil, garlic, Italian seasoning, and salt (if desired). Set aside. Cook the pasta according to the package directions. Transfer to a colander and rinse under cold running water. Drain. Meanwhile, add the green beans and onion to the bowl with the dressing. Stir to mix well. Stir in the pasta and salmon. Serve immediately, or cover and refrigerate 1 hour or up to 36 hours before serving. Stir before serving. Leftover salad will keep in the refrigerator 3 to 4 days.

Makes 8 Servings.

Dietary Exchanges: 1/2 Starch, 1 Lean Meat

Nutrients Per Serving:
100 Calories
3 g Total Fat
0 g Saturated Fat
28 Calories from Fat
12 g Carbohydrate
1 g Dietary Fiber
2 g Sugar
6 g Protein
12 mg Cholesterol
190 mg Sodium