Diabetic Recipes – Salad
Source: Diabetic Cooking, September/October 2007
Avocado and Blueberry Fruit Salad
Ingredients:
Salad Dressing
2 tbsp honey
1/4 c plain nonfat yogurt
1/2 tsp ground cinnamon
1/4 c fresh orange juice
1/8 tsp each salt and pepper
Salad
1 large, ripe avocado cut into slices
2 c fresh blueberries, rinsed and drained
2 c peeled, diced apple
2 c diced fresh mango
1 5-oz pkg (8 cups) salad greens
2 tbsp chopped chives or green onion
2 tbsp toasted, coarsely chopped walnuts
Directions:
Whisk together dressing ingredients and set aside. Place avocado, blueberries, apple, and mango in medium bowl and toss with 4 tablespoons salad dressing. Toss salad greens in large bowl with remainder of sald dressing, and distribute evenly on each of 6 salad plates. Place equal portions of avocado mixture on each serving of greens. Sprinkles with chopped chives and toasted walnuts before serving.
Makes 6 Servings.
Dietary Exchanges: 2 Fruit, 1 Fat
Nutrients Per Serving:
186 Calories
6 g Total Fat
<1g Saturated Fat
33 g Carbohydrate
3 g Protein
0 mg Cholesterol
65 mg Sodium
6 g Dietary Fiber
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Mexican Mushroom Salad
Ingredients:
1 lb 99% fat-free ground turkey
1 1/3 c chopped fresh mushrooms
2 tsp chili powder
2 tsp ground cumin
2 tsp oregano
1 14.5-oz can no-salt, stewed tomatoes
1/4 c light ranch salad dressing
1 c diced fresh tomatoes, divided
1/2 c peeled, seeded and diced cucumber
1 tbsp chopped fresh cilantro
6 c romaine lettuce
4-oz baked low-fat tortilla chips (about 80 small chips)
1 c shredded, reduced-fat Cheddar cheese
1/4 c chopped green onions
Directions:
Place large skillet over medium-high heat. Add ground turkey, chopped mushrooms, chili powder, cumin and oregano. Saute until turkey is completely cooked. Add stewed tomatoes and simmer for about 10 minutes or until almost all liquid has evaporated. In a separate bowl, combine dressing, 3/4 cup fresh tomatoes, cucumber and cilantro. Place romain lettuce in middle of large serving platter and chips around edges. Top lettuce with turkey mixture, shredded Cheddar, dressing mixture, remaining tomatoes and onions.
Makes 8 Servings.
Dietary Exchanges: 1 Vegetable, 1 Starch, 1 Meat
Nutrients Per Serving:
210 Calories
6 g Total Fat
2 g Saturated Fat
21 g Carbohydrate
20 g Protein
35 mg Cholesterol
340 mg Sodium
4 g Dietary Fiber
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Lime-Ginger Cole Slaw
Ingredients:
2 c finely shredded green cabbage
1 c finely shredded red cabbage
1 1/2 c matchstick carrots
1/4 c finely chopped green onions
3 tbsp lime juice
2 tbsp sugar substitute or sugar
2 tsp vegetable or canola oil
1 1/2 tsp grated fresh ginger
1/8 tsp salt
1/8 tsp red pepper flakes (optional)
2 tbsp chopped fresh cilantro
Directions:
In large bowl, combine green cabbage, red cabbage, carrots, onions, lime juice, sugar substitute, oil, ginger, salt, pepper flakes, if desired, and cilantro. Toss well. Let stand 10 minutes before serving.
Makes 4 (1-Cup) Servings.
Dietary Exchanges: 2 Vegetable
Nutrients Per Serving:
58 Calories
2 g Total Fat
1 g Saturated Fat
10 g Carbohydrate
2 g Protein
0 mg Cholesterol
106 mg Sodium
2 g Dietary Fiber