Apple & Spinach Salad
4 servings
2 large Apples, unpeeled, cored, sliced thin
5 cups Spinach, raw, torn into bite-size pieces
1/3 cup Blue Cheese, crumbled
1/3 cup Walnuts, chopped
1 small Onion, cut into rings
1 small Red Bell Pepper, seeded, sliced
1/3 cup Lite Italian Salad Dressing
Combine all ingredients, except dressing, in a large bowl. Drizzle dressing over top and mix gently. Serve.
Nutrition per serving: 163 calories; 5 gm protein; 17 gm carbohydrates; 9 gm fat; 2 gm saturated fat; 6 mg cholesterol; 4 gm fiber; 398 mg sodium
Chicken Salad with Grapes
6 servings
2 cups Chicken breast, skinless, cooked & cubed
1-1/2 cups Red seedless grapes, cut in half
3/4 cup Celery, chopped
1 teaspoon Fresh tarragon (or 1/2 tsp dried)
pinch Salt & pepper
1/4 cup Light mayonnaise
1/4 cup Plain yogurt, fat free
1/4 cup Fresh parsley, chopped
Combine all ingredients in a large bowl. Mix gently. Chill and serve.
Nutrition per serving: 143 calories; 16 gm protein; 10 gm carbohydrates; 5 gm fat; 1 gm saturated fat; 43 mg cholesterol; 1 gm fiber; 167 mg sodium
Fresh Apple Salad
5 servings
1 pound Fresh apples, any variety (3 medium)
1 teaspoon Fresh lemon juice
1/2 cup Vanilla yogurt, low fat
1/2 cup Plain yogurt, nonfat
pinch Ground cinnamon
Wash and cut apples into bite-size pieces. Sprinkle with lemon juice and stir, to prevent apples from turning brown. Add yogurt. Stir gently to mix. Sprinkle with cinnamon just before serving.
Leftovers will keep 24 hours.
Note: Tart apples or a combination of tart and sweet apples work well. Kids love it!
Nutrition per serving: 78 calories; 3 gm protein; 17 gm carbohydrates; 1 gm fat; 2 mg cholesterol; 2 gm fiber; 36 mg sodium
Basic Vinaigrette Salad Dressing
½ cup Vinegar, red wine or balsamic
½ cup Oil, olive or canola
2 teaspoons Oregano, dried (or 4 tsp fresh chopped)
1 teaspoons Salt
½ teaspoon Black pepper
½ teaspoon Dry mustard (or 1 tsp prepared mustard)
2 cloves Fresh garlic, crushed and chopped fine
Place all ingredients in a jar, cover tightly and shake to blend. Store dressing in the refrigerator.
Note: By using a small amount of 1-2 teaspoons, you will add zip to your salad without adding too many calories, fat, or sodium.
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