Diabetic Recipes – Salads
Source: Diabetic Cooking, July/August 2007
Pineapple Avocado Salad
Ingredients:
2 c (1/2-inch pieces) fresh pineapple
3/4 c sliced avocado
1/4 c thinly sliced red onion
1 tbsp finely chopped fresh oregano
Freshly ground black pepper
3 tbsp fresh lime juice
1 tsp peanut or safflower oil
2 packets NatraTaste Brand Sugar Substitute
1/8 tsp salt
1 garlic clove, minced
Directions:
Place pineapple on a plate and top with avocado, onion, oregano, and pepper. Combine remaining ingredients in a small jar with a lid. Shake, and using a spoon, drizzle dressing over salad.
Makes 4 Servings.
Dietary Exchanges: 1 Fruit, 1 Fat
Nutrients Per Serving:
110 Calories
5 g Total Fat
<1 g Saturated Fat
15 g Carbohydrates
1 g Protein
0 mg Cholesterol
80 mg Sodium
2 g Fiber
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Crab Louis Stuffed Tomatoes
Ingredients:
2 large ripe tomatoes
3 tbsp reduced-fat sour cream
3 tbsp reduced-sodium catsup or chili sause
2 tbsp chopped chives or green onion tops
1 tsp prepared horseradish
8-oz imitation crabmeat, shredded (read labels for brands with lowest sodium)
2 large Boston or red leaf lettuce leaves
Directions:
Cut tomatoes in half crosswise. Push out and discard seeds with your finger. Use a small knife to cut out pulp from each tomato half leaving shells intact. Chop pulp; transfer to a bowl and stir in sour cream catsup, chives and horseradish. Stir in crabmeat; spoon mixture into tomato shells. Serve on lettuce lined plates.
Makes 2 Servings.
Dietary Exchanges: 2 Vegetable, 1 Starch, 2 Meat
Nutrients Per Serving:
218 Calories
5 g Total Fat
2 g Saturated Fat
28 g Carbohydrates
28 g Protein
31 mg Cholesterol
994 mg Sodium
4 g Fiber
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Cucumber Tomato Salad
Ingredients:
1/2 c rice vinegar
3 tbsp Equal Spoonful
3 c unpeeled 1/4-inch-thick sliced cucumbers, quartered (about 2 medium)
2 c chopped tomato (about 1 large)
1/2 c chopped red onion
Salt and pepper to taste
Directions:
Combine vinegar and Equal. Add cucumbers, tomato and onion. Season to taste with salt and pepper; mix well. Refrigerate, covered, at least 30 minutes before serving.
Makes 6 Servings.
Dietary Exchanges: 1 Vegetable
Nutrients Per Serving:
26 Calories
0 g Total Fat
0 g Saturated Fat
6 g Carbohydrates
1 g Protein
0 mg Cholesterol
7 mg Sodium
1 g Fiber
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Fresh Spinach and Couscous Salad with Feta Cheese
Ingredients:
1 c water
3/4 c whole-wheat couscous, dry
1 c (2-oz) coarsely chopped spinach leaves, packed
1/2 15-oz can white beans, rinsed and drained
3 slices (1-oz) hard salami, cut into thin strips
1 can (2 1/4-oz) sliced ripe olives, drained
1 tbsp dried oregano leaves
1 1/2 tsp dried basil leaves
1/8 tsp dried red pepper flakes
3 tbsp fat-free vinaigrette
3 tbsp cider vinegar
3 oz sun-dried tomato and basil feta cheese, crumbled
Directions:
Pour water into microwave-safe bowl. Microwave on HIGH 2 to 3 minutes or until boiling. Remove from microwave; stir in couscous. Cover with plastic wrap; let stand 5 mintues. Place couscous in fine mesh strainer. Rinse under cold water until cooled; drain excess water. Combine next 9 ingredients (spinach through vinegar) in a large bowl. Add couscous to spinach mixture; stir until blended. Add cheese; toss gently.
Makes 4 (1 1/2-cup) Servings.
Dietary Exchanges: 3 Starch, 1 Meat, 1 1/2 Fat
Nutrients Per Serving:
335 Calories
10 g Total Fat
4 g Saturated Fat
50 g Carbohydrates
16 g Protein
21 mg Cholesterol
622 mg Sodium
9 g Fiber