Diabetic Recipes – Salads

Source: Favorite Brand Name Low-Carb Magic, Publications International, Ltd.

Raspberry Mango Salad

Ingredients:

2 c arugula
1 c torn Bibb or Boston lettuce
1/2 c watercress, stems removed
1 c diced mango
3/4 c fresh raspberries
1/4 c (1 1/2 oz) crumbled blue cheese
1 tbsp olive oil
1 tbsp water
1 tbsp raspberry vinegar
1/8 tsp salt
1/8 tsp black pepper

Directions:

Combine arugula, lettuce, watercress, mango raspberries and cheese in medium bowl. Shake remaining ingredients in small jar. Pour over salad; toss to coat. Serve immediately.

Makes 4 Servings.

Nutrients Per Serving:
98 Calories
4 g Carbohydrate
8 g Fat
3 g Protein

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Easy Greek Salad

Ingredients:

6 leaves Romaine lettuce, torn into 1 1/2-inch pieces
1 cucumber, peeled and sliced
1 tomato, chopped
1/2 c sliced red onion
1 oz feta cheese, crumbled (about 1/3 cup)
2 tbsp extra-virgin olive oil
2 tbsp lemon juice
1 tsp dried oregano leaves
1/2 tsp salt

Directions:

Combine lettuce, cucumber, tomato, onion and cheese in large serving bowl. Whisk together oil, lemon juice, oregano and salt in small bowl. Pour over lettuce mixture; toss until coated. Serve immediately.

Makes 6 Servings.

Nutrients Per Serving:
72 Calories
5 g Carbohydrate
6 g Fat
2 g Protein

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Greens and Broccoli Salad with Peppy Vinaigrette

Ingredients:

4 sun-dried tomato halves (not packed in oil)
3 c torn washed red-tipped or plain leaf lettuce
1 1/2 c broccoli florets
1 c sliced fresh mushrooms
1/3 c sliced radishes
2 tbsp water
1 tbsp balsamic vinegar
1 tsp vegetable oil
1/4 tsp chicken bouillon granules
1/4 tsp dried chervil, crushed
1/4 tsp dry mustard
1/8 tsp ground red pepper

Directions:

Pour enough boiling water over tomatoes in small bowl to cover. Let stand 5 minutes; drain. Chop tomatoes. Combine tomatoes, lettuce, broccoli, mushrooms and radishes in large salad bowl. Combine 2 tablespoons water, vinegar, oil, bouillon granules, chervil, mustard and ground red pepper in jar with tight-fitting lid. Cover; shake well. Add to salad; toss to combine.

Makes 4 Servings.

Nutrients Per Serving:
54 Calories
9 g Carbohydrate
2 g Fat
3 g Protein

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Warm Roasted Vegetable Salad

Ingredients:

4 c broccoli florets
2 red bell peppers, cut into 1/4-inch-thick slices
1 small red onion, cut into 1/4-inch-thick slices
1 small yellow onion, cut into 1/4-inch-thick slices
1 1/2 tsp olive oil
1 tbsp Dijon mustard
1 tbsp balsamic vinegar
1 tsp hot pepper sauce
1/2 tsp salt
1/4 c slivered fresh basil

Directions:

Preheat oven to 350 degrees. Combine broccoli, bell peppers, onions and oil in large casserole dish; toss to coat. Bake vegetables 25 minutes, stirring occasionally. Meanwhile, combine mustard, vinegar, hot pepper sauce and salt in small bowl with wire whisk until smooth. Stir mixture into hot vegetables; toss to coat. Sprinkle salad with basil; garnish, if desired. Serve warm.

Nutrients Per Serving:
50 Calories
8 g Carbohydrate
2 g Fat
3 g Protein