IN THIS CHAPTER

Cooling down with some quick, refreshing salads

Using healthy condiments to your advantage

Bright salads with tasty dressings are a great opportunity for people with diabetes to include fresh, healthy ingredients in their meal plan. Fitting enough servings of fruits and veggies into your diet can be challenging for everyone, not just people with diabetes. But salads with homemade dressings are a quick and easy way to get the nutrients your body craves. If you think salads are boring, think again. This chapter includes both vegetable-based salad recipes and heartier potato-, pasta-, and grain-based salads — all of which are diabetes friendly. The variety of flavors, textures, and delicious proteins in these recipes will leave you feeling satisfied and loving salads.

Don’t underestimate the power of a good dressing. The right dressing can turn even a simple salad into a meal to remember. But store-bought dressings are often full of fat and sodium. The dressing recipes in this chapter feature fresh herbs, spices, and vegetables; healthy fats; and zingy citrus. After you’ve tasted one of these healthy homemade dressings, you won’t want to go back to store-bought condiments.

Don’t be afraid to think outside the box when it comes to salads and dressings. You can make a salad with any combination of vegetables, fruits, proteins, and even healthy whole grains. If you don’t like one of the ingredients in a salad recipe, substitute it with another wholesome ingredient that fits with your meal plan. If you love one of the dressing recipes in this chapter, repurpose it, and use it as a marinade for protein or vegetables. The possibilities are endless!

Fiery Black Bean Salad

PREP TIME: ABOUT 10 MIN PLUS CHILLING TIME | SERVINGS: 8 | SERVING SIZE: 1 CUP

INGREDIENTS

3 cups cooked black beans

2 tomatoes, chopped

2 red bell peppers, finely chopped

1 cup yellow corn

3 garlic cloves, minced

1 jalapeño pepper, minced

¼ cup fresh lime juice

2 tablespoons red wine vinegar

1 tablespoon cumin

1 tablespoon extra-virgin olive oil

2 tablespoons freshly chopped cilantro (optional)

DIRECTIONS

1 Combine all ingredients in a bowl, and chill in the refrigerator for several hours to blend the flavors. Serve.

VARY IT! Use chickpeas instead of black beans if desired. Try adding grilled chicken or pork to this spicy salad.

TIP: Since this salad should be made ahead of time, it’s perfect for entertaining.

PER SERVING: Choices/Exchanges 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein; Calories 140 (from Fat 20); Fat 2.5g (Saturated 0.4g, Trans 0.0g); Cholesterol 0mg; Sodium 5mg; Potassium 480mg; Total Carbohydrate 24g (Dietary Fiber 7g, Sugars 5g); Protein 7g; Phosphorus 130mg.

Chinese Chicken Salad

PREP TIME: ABOUT 10 MIN PLUS CHILLING TIME | SERVINGS: 4 | SERVING SIZE: 6–8 OUNCES (2 TOMATOES EACH)

INGREDIENTS

2 cups cooked chicken, diced

1 cup finely chopped celery

1 cup shredded carrots

¼ cup crushed unsweetened pineapple, drained

2 tablespoons finely diced pimiento

Two 8-ounce cans water chestnuts, drained and chopped

2 scallions, chopped

⅓ cup low-fat mayonnaise

1 tablespoon light soy sauce

1 teaspoon lemon juice

8 large tomatoes, hollowed

DIRECTIONS

1 In a large bowl, combine the chicken, celery, carrots, pineapple, pimiento, water chestnuts, and scallions.

2 In a separate bowl, combine the mayonnaise, soy sauce, and lemon juice. Mix well. Add the dressing to the salad, and toss. Cover, and chill in the refrigerator for 2–3 hours.

3 For each serving, place a small scoop of chicken salad into a hollowed-out tomato.

VARY IT! Try stuffing the chicken salad into celery stalks or serve on bread.

PER SERVING: Choices/Exchanges 6 Nonstarchy Vegetable, 2 Lean Protein, 1 Fat; Calories 280 (from Fat 60); Fat 7g (Saturated 1.7g, Trans 0.0g); Cholesterol 60mg; Sodium 460mg; Potassium 1220mg; Total Carbohydrate 30g (Dietary Fiber 8g, Sugars 14g); Protein 25g; Phosphorus 260mg.

Couscous Salad

PREP TIME: ABOUT 10 MIN | SERVINGS: 6 | SERVING SIZE: ½ CUP

INGREDIENTS

1 cup whole-wheat couscous

2 cups boiling water

¼ cup finely chopped red or yellow bell pepper

¼ cup chopped carrots

¼ cup finely chopped celery

2 tablespoons minced Italian parsley

1 tablespoon extra-virgin olive oil

4 tablespoons rice vinegar

2 garlic cloves, minced

3 tablespoons finely minced scallions

¼ cup slivered almonds

¼ teaspoon freshly ground black pepper

DIRECTIONS

1 Place dry couscous in a heat-proof bowl. Pour boiling water over it, and let sit for 5–10 minutes until all the water is absorbed.

2 In a large bowl, combine the couscous, bell pepper, carrots, celery, and parsley together.

3 In a blender or food processor, combine the olive oil, vinegar, garlic, and scallions, and process for 1 minute. Pour over the couscous and vegetables, toss well, garnish with almonds, and season with the pepper. Serve.

PER SERVING: Choices/Exchanges 1 ½ Starch, 1 Fat; Calories 160 (from Fat 45); Fat 5g (Saturated 0.5g, Trans 0.0g); Cholesterol 0mg; Sodium 10mg; Potassium 140mg; Total Carbohydrate 25g (Dietary Fiber 4g, Sugars 2g); Protein 5g; Phosphorus 80mg.

Crab and Rice Salad

PREP TIME: ABOUT 10 MIN | COOK TIME: 45–50 MIN | SERVINGS: 4 | SERVING SIZE: APPROXIMATELY 1 CUP

INGREDIENTS

1 cup uncooked brown rice

5 ounces cooked fresh crabmeat, flaked

1 large tomato, diced

One 1.8-ounce can sliced water chestnuts, drained

¼ cup chopped green bell pepper

3 tablespoons chopped fresh parsley

2 tablespoons minced red onion

½ cup plain fat-free yogurt

1½ tablespoons lemon juice

¼ teaspoon freshly ground black pepper

1 head butter lettuce, cored and quartered

1 large tomato, cut into wedges

DIRECTIONS

1 In a medium saucepan, boil 2½ cups of water. Slowly add the brown rice. Cover, and reduce the heat to low. Cook the rice for 45–50 minutes until tender. Do not continually stir the rice (this will cause it to become gummy). Just check it occasionally.

2 In a large salad bowl, combine all the ingredients except the lettuce and tomato wedges. Just before serving, line 4 plates with the lettuce, and spoon the salad on top of the lettuce. Garnish with the tomato wedges.

PER SERVING: Choices/Exchanges 2½ Starch, 2 Nonstarchy Vegetable; Calories 250 (from Fat 20); Fat 2g (Saturated 0.4g, Trans 0.0g); Cholesterol 35mg; Sodium 180mg; Potassium 630mg; Total Carbohydrate 47g (Dietary Fiber 5g, Sugars 7g); Protein 14g; Phosphorus 300mg.

Greek Island Potato Salad

PREP TIME: ABOUT 5 MIN | COOK TIME: 35 MIN | SERVINGS: 10 | SERVING SIZE: ½ CUP

INGREDIENTS

⅓ cup extra-virgin olive oil

4 garlic cloves, minced

2 pounds red potatoes, cut into 1½-inch pieces (leave the skin on if you wish)

6 medium carrots, peeled, halved lengthwise, and cut into 1½-inch pieces

1 onion, chopped

16 ounces artichoke hearts packed in water, drained and cut in half

½ cup Kalamata olives, pitted and halved

¼ cup lemon juice

DIRECTIONS

1 In a large skillet, heat the olive oil. Add the garlic, and sauté for 30 seconds. Add the potatoes, carrots, and onion; cook over medium heat for 25–30 minutes until vegetables are just tender.

2 Add the artichoke hearts, and cook for 3–5 minutes more. Remove from the heat, and stir in the olives and lemon juice. Season with a dash of salt and pepper. Transfer to a serving bowl, and serve warm.

TIP: You can find Kalamata olives (Greek olives) at your supermarket or at a gourmet deli.

PER SERVING: Choices/Exchanges 1 Starch, 2 Nonstarchy Vegetable, 1½ Fat; Calories 190 (from Fat 80); Fat 9g (Saturated 1.3g, Trans 0.0g); Cholesterol 0mg; Sodium 220mg; Potassium 620mg; Total Carbohydrate 24g (Dietary Fiber 4g, Sugars 4g); Protein 3g; Phosphorus 90mg.

Haricot Verts, Walnut, and Feta Salad

PREP TIME: ABOUT 10 MIN PLUS CHILLING TIME | COOK TIME: 15 MIN | SERVINGS: 12 | SERVING SIZE: ½ CUP

INGREDIENTS

½ cup walnuts, toasted

1½ pounds fresh haricot verts, trimmed and halved

½ cup cooked green lentils

1 medium red onion, sliced into rings

½ cup peeled, seeded, and diced cucumber

⅓ cup crumbled fat-free feta cheese

¼ cup extra-virgin olive oil

¼ cup white wine vinegar

¼ cup chopped fresh mint leaves

1 garlic clove, minced

DIRECTIONS

1 Place the walnuts in a small baking dish in a 350-degree oven for 5–10 minutes until lightly browned. Remove from the oven, and set aside.

2 Steam the haricot verts about 4–5 minutes, or until desired degree of crispness.

3 In a salad bowl, combine the haricot verts with the walnuts, lentils, red onion rings, cucumber, and feta cheese.

4 Combine all the dressing ingredients together, and toss with the vegetables. Chill in the refrigerator for 2–3 hours before serving.

PER SERVING: Choices/Exchanges 2 Nonstarchy Vegetable, 1½ Fat; Calories 110 (from Fat 70); Fat 8g (Saturated 1.0g, Trans 0.0g); Cholesterol 0mg; Sodium 30mg; Potassium 160mg; Total Carbohydrate 8g (Dietary Fiber 3g, Sugars 2g); Protein 3g; Phosphorus 65mg.

Italian Potato Salad

PREP TIME: ABOUT 10 MIN | COOK TIME: 25 MIN | SERVINGS: 8 | SERVING SIZE: ½ CUP

INGREDIENTS

12 new red potatoes, 3–4 ounces each, washed and skins left on

3 celery stalks, chopped

1 red bell pepper, minced

¼ cup chopped scallions

2 tablespoons olive oil

1 tablespoon balsamic vinegar

½ tablespoon red vinegar

1 teaspoon chopped fresh parsley

⅛ teaspoon freshly ground black pepper

DIRECTIONS

1 Boil the potatoes for 20 minutes in a large pot of boiling water. Drain, and let cool for 30 minutes.

2 Cut the potatoes into large chunks, and toss the potatoes with the celery, bell pepper, and scallions.

3 In a medium bowl, combine the olive oil, balsamic vinegar, red vinegar, parsley, and pepper; pour the dressing over the potato salad. Serve at room temperature.

TIP: Leave the skins on the red potatoes for a rustic look.

PER SERVING: Choices/Exchanges 2 Starch, ½ Fat; Calories 170 (from Fat 30); Fat 3.5g (Saturated 0.5g, Trans 0.0g); Cholesterol 0mg; Sodium 25mg; Potassium 650mg; Total Carbohydrate 31g (Dietary Fiber 4g, Sugars 3g); Protein 3g; Phosphorus 75mg.

Lentil Salad

PREP TIME: ABOUT 10 MIN PLUS CHILLING TIME | COOK TIME: 45 MIN | SERVINGS: 8 | SERVING SIZE: 1 CUP

INGREDIENTS

1 pound dried lentils, washed (rinse with cold water in a colander)

3 cups water

2 tablespoons extra-virgin olive oil

2 teaspoons cumin

1 teaspoon minced fresh oregano

3 tablespoons fresh lemon juice

¼ teaspoon freshly ground black pepper

2 large green bell peppers, cored, seeded, and diced

2 large red bell peppers, cored, seeded, and diced

3 stalks celery, diced

1 red onion, minced

DIRECTIONS

1 In a large saucepan over high heat, bring lentils and water to a boil. Reduce the heat to low, cover, and simmer for 35–45 minutes. Drain, and set aside.

2 In a large bowl, mix together the oil, cumin, oregano, lemon juice, and pepper until well blended. Add the lentils and the prepared vegetables. Cover, and chill in the refrigerator before serving.

TIP: The flavor of this filling salad improves with time, so you can leave the leftovers in the refrigerator for 2–3 days and serve it again!

PER SERVING: Choices/Exchanges 2 Starch, 2 Nonstarchy Vegetable, 1 Lean Protein; Calories 250 (from Fat 40); Fat 4.5g (Saturated 0.6g, Trans 0.0g); Cholesterol 0mg; Sodium 25mg; Potassium 840mg; Total Carbohydrate 39g (Dietary Fiber 15g, Sugars 7g); Protein 15g; Phosphorus 310mg.

Lobster Salad

PREP TIME: ABOUT 10 MIN | COOK TIME: 45 MIN | SERVINGS: 6 | SERVING SIZE: ½ CUP

INGREDIENTS

2 pounds lobster in the shell or 1 pound lobster meat

¾ pound small red potatoes

½ cup light mayonnaise

3 tablespoons plain low-fat yogurt

1 tablespoon chopped tarragon

¼ cup chopped scallions

¼ teaspoon freshly ground black pepper

1 small head romaine lettuce, washed and leaves separated

DIRECTIONS

1 To prepare lobster in the shell, place the lobster in boiling water, and boil until the meat is tender, about 20 minutes. Cool the lobster, remove the meat from the shell, and cut into 1-inch cubes. Or buy lobster meat from the seafood department at the supermarket.

2 Wash, but do not peel, the potatoes. Boil the potatoes in water until just tender, about 15–20 minutes. Drain, cool, and quarter.

3 In a bowl, combine mayonnaise, yogurt, tarragon, scallions, and pepper for the dressing.

4 In a separate bowl, combine the lobster and potatoes.

5 Add the dressing to the lobster and potatoes, and mix well. To serve, line plates with lettuce. Spoon lobster salad over the lettuce.

PER SERVING: Choices/Exchanges 1 Starch, 2 Lean Protein; Calories 160 (Calories from Fat 45); Total Fat 5g (Saturated Fat 0.6g, Trans 0.0g); Cholesterol 95mg; Sodium 460mg; Potassium 510mg; Total Carbohydrate 15g (Dietary Fiber 2g, Sugars 2g); Protein 14g; Phosphorus 170mg.

Mediterranean Chicken Salad

PREP TIME: ABOUT 5 MIN PLUS CHILLING TIME | SERVINGS: 3 | SERVING SIZE: 1 CUP

INGREDIENTS

8 ounces boneless, skinless, cooked chicken breast

2 tablespoons extra-virgin olive oil

2 tablespoons balsamic vinegar

¼ teaspoon dried basil

2 small garlic cloves, minced

¼ teaspoon freshly ground black pepper

1 cup cooked green beans, cut into 2-inch pieces

1 cup cooked artichokes

¼ cup pine nuts, toasted

¼ cup sliced black olives

3 cherry tomatoes, halved

Tomato wedges (optional)

DIRECTIONS

1 Cut the cooked chicken into bite-sized chunks, and set aside.

2 In a medium bowl, whisk together the oil, vinegar, basil, garlic, and pepper. Add the chicken, and toss with the dressing.

3 Add the green beans, artichokes, pine nuts, olives, and cherry tomatoes; toss well. Chill in the refrigerator for several hours. Garnish the salad with tomato wedges, and serve.

VARY IT! Try adding crumbled fat-free feta cheese to this salad to give it more of a Greek flair.

PER SERVING: Choices/Exchanges 3 Nonstarchy Vegetable, 3 Lean Protein, 3 Fat; Calories 350 (from Fat 190); Fat 21g (Saturated 2.8g, Trans 0.0g); Cholesterol 65mg; Sodium 180mg; Potassium 540mg; Total Carbohydrate 15g (Dietary Fiber 7g, Sugars 3g); Protein 28g; Phosphorus 300mg.

Make-Ahead Apple, Carrot, and Cabbage Slaw

PREP TIME: ABOUT 10 MIN PLUS CHILLING TIME | SERVINGS: 6 | SERVING SIZE: APPROXIMATELY 1 CUP

INGREDIENTS

4 cups shredded cabbage (green or purple, or a mixture)

2 cups shredded carrots

¾ cup sliced scallions

¾ cup unsweetened apple juice

⅔ cup cider vinegar

1½ teaspoons paprika

1 teaspoon mustard seeds

½ teaspoon garlic powder

½ teaspoon celery seeds

⅛ teaspoon freshly ground black pepper

1 tablespoon dry mustard

DIRECTIONS

1 In a large bowl, combine the cabbage, carrots, and scallions.

2 In a blender, combine the remaining ingredients. Pour over the cabbage mixture, and toss to coat. Refrigerate overnight, and serve chilled.

VARY IT! Grated red beets are a wonderful substitution for cabbage in this salad.

PER SERVING: Choices/Exchanges 2 Nonstarchy Vegetable; Calories 60 (from Fat 10); Fat 1g (Saturated 0.1g, Trans 0.0g); Cholesterol 0mg; Sodium 35mg; Potassium 290mg; Total Carbohydrate 11g (Dietary Fiber 3g, Sugars 7g); Protein 2g; Phosphorus 45mg.

Pasta Salad–Stuffed Tomatoes

PREP TIME: ABOUT 10 MIN PLUS CHILLING TIME | SERVINGS: 4 | SERVING SIZE: ⅔ CUP STUFFING IN 1 TOMATO

INGREDIENTS:

1 cup uncooked whole-wheat fusilli

2 small carrots, sliced

2 scallions, chopped

¼ cup chopped pimiento

1 cup cooked kidney beans

½ cup sliced celery

¼ cup cooked peas

2 tablespoons chopped fresh parsley

¼ cup calorie-free, fat-free Italian salad dressing

2 tablespoons low-fat mayonnaise

¼ teaspoon dried marjoram

¼ teaspoon freshly ground black pepper

4 medium tomatoes

DIRECTIONS

1 Cook the fusilli in boiling water until cooked, about 7–8 minutes; drain.

2 In a large bowl, combine the macaroni with the remaining salad ingredients (except the tomatoes), and toss well. Cover, and chill in the refrigerator 1 hour or more.

3 With the stem end down, cut each tomato into 6 wedges, cutting to, but not through, the base of the tomato. Spread the wedges slightly apart, and spoon the pasta mixture into the tomatoes. Chill until ready to serve.

VARY IT! In Italy, tomatoes are also stuffed with rice and served while dining alfresco.

PER SERVING: Choices/Exchanges 2 Starch, 2 Nonstarchy Vegetable; Calories 210 (from Fat 15); Fat 1.5g (Saturated 0.3g, Trans 0.0g); Cholesterol 0mg; Sodium 270mg; Potassium 820mg; Total Carbohydrate 43g (Dietary Fiber 9g, Sugars 8g); Protein 10g; Phosphorus 215mg.

Shanghai Salad

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 4 | SERVING SIZE: 1 CUP

INGREDIENTS

3 tablespoons canola oil

1 teaspoon grated fresh ginger

1 garlic clove, minced

8 ounces cooked lean flank steak, cut into 1-inch pieces

1½ cups fresh snow peas, trimmed

One 8-ounce can water chestnuts, drained and sliced

6 scallions, cut into 2-inch pieces

2 tablespoons dry sherry

1 tablespoon light soy sauce

4 cups romaine lettuce, shredded

DIRECTIONS

1 In a large skillet, heat the oil over medium-high heat. Sauté the ginger, and garlic for 1–2 minutes.

2 Add the remaining ingredients (except the lettuce) to the skillet, and stir until heated through.

3 Arrange the shredded lettuce on a platter, spoon the mixture over the bed of lettuce, and serve.

PER SERVING: Choices/Exchanges 2 Nonstarchy Vegetable, 2 Lean Protein, 2½ Fat; Calories 260 (from Fat 140); Fat 15g (Saturated 2.5g, Trans 0.0g); Cholesterol 45mg; Sodium 190mg; Potassium 510mg; Total Carbohydrate 11g (Dietary Fiber 4g, Sugars 3g); Protein 18g; Phosphorus 175mg.

Shrimp and Radicchio Salad

PREP TIME: ABOUT 10 MIN PLUS CHILLING TIME | SERVINGS: 4 | SERVING SIZE: APPROXIMATELY ⅓ CUP SHRIMP AND MARINADE PLUS ½ CUP LETTUCE AND RADICCHIO

INGREDIENTS

¼ cup olive oil

2 tablespoons red wine vinegar

3 medium garlic cloves, minced

1 medium shallot, minced

2 teaspoons Dijon mustard

1 teaspoon prepared horseradish

¼ teaspoon freshly ground black pepper

½ pound fresh (never frozen) cooked bay shrimp

1 medium head Boston lettuce, shredded

1 medium head radicchio lettuce, shredded

DIRECTIONS

1 In a medium bowl, combine the olive oil, vinegar, garlic, shallots, mustard, horseradish, and pepper. Add the shrimp, and toss well. Chill in the refrigerator for 30 minutes.

2 Just before serving, combine the lettuce and radicchio in a serving bowl. Place the shrimp mixture on top, toss, and serve.

VARY IT! Pan-seared scallops and leftover rotisserie chicken would taste great in this salad as well.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, 2 Lean Protein, 2 Fat; Calories 200 (from Fat 130); Fat 14g (Saturated 1.9g, Trans 0.0g); Cholesterol 105mg; Sodium 140mg; Potassium 400mg; Total Carbohydrate 5g (Dietary Fiber 1g, Sugars 1g); Protein 15g; Phosphorus 175mg.

Wild Rice Salad

PREP TIME: ABOUT 5 MIN | COOK TIME: 40–50 MIN | SERVINGS: 6 | SERVING SIZE: ⅔ CUP

INGREDIENTS

1 cup raw wild rice (rinsed)

4 cups cold water

1 cup mandarin oranges, packed in their own juice (drain and reserve 2 tablespoons of liquid)

½ cup chopped celery

¼ cup minced red bell pepper

1 shallot, minced

1 teaspoon minced thyme

2 tablespoons raspberry vinegar

1 tablespoon extra-virgin olive oil

DIRECTIONS

1 Place the rinsed, raw rice and the water in a saucepan. Bring to a boil, lower the heat, cover the pan, and cook for 45–50 minutes until the rice has absorbed the water. Set the rice aside to cool.

2 In a large bowl, combine the mandarin oranges, celery, red pepper, and shallot.

3 In a small bowl, combine the reserved juice, thyme, vinegar, and oil.

4 Add the rice to the mandarin oranges and vegetables. Pour the dressing over the salad, toss, and serve.

VARY IT! Swap out the celery for spinach and the oranges for strawberries when in season for a flavorful change.

PER SERVING: Choices/Exchanges 1 Starch, ½ Carbohydrate, ½ Fat; Calories 130 (from Fat 20); Fat 2.5g (Saturated 0.4g, Trans 0.0g); Cholesterol 0mg; Sodium 10mg; Potassium 190mg; Total Carbohydrate 24g (Dietary Fiber 3g, Sugars 5g); Protein 4g; Phosphorus 85mg.

Zucchini, Carrot, and Fennel Salad

PREP TIME: ABOUT 10 MIN | SERVINGS: 8 | SERVING SIZE: ½ CUP VEGETABLES PLUS ¼ CUP ROMAINE

INGREDIENTS

2 medium carrots, peeled and julienned

1 medium zucchini, julienned

½ medium fennel bulb, core removed and julienned

1 tablespoon fresh orange juice

2 tablespoons Dijon mustard

3 tablespoons extra-virgin olive oil

1 teaspoon white wine vinegar

½ teaspoon dried thyme

1 tablespoon finely minced parsley

teaspoon salt

¼ teaspoon freshly ground black pepper

¼ cup chopped walnuts

1 medium head romaine lettuce, washed and leaves separated

DIRECTIONS

1 Place the carrots, zucchini, and fennel in a medium bowl; set aside.

2 In a medium bowl, combine the orange juice, mustard, olive oil, vinegar, thyme, parsley, salt, and pepper; mix well.

3 Pour the dressing over the vegetables and toss. Add the walnuts, and mix again. Refrigerate until ready to serve.

4 To serve, line a bowl or plates with lettuce leaves, and spoon ½ cup of salad on top.

VARY IT! Orange-infused olive oil and vinegar would work well in this salad as well.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, 1½ Fat; Calories 100 (from Fat 70); Fat 8g (Saturated 1.0g, Trans 0.0g); Cholesterol 0mg; Sodium 130mg; Potassium 320mg; Total Carbohydrate 6g (Dietary Fiber 3g, Sugars 3g); Protein 2g; Phosphorus 55mg.

Classic Vinaigrette

PREP TIME: ABOUT 5 MIN | SERVINGS: 18 | SERVING SIZE: 1 TABLESPOON

INGREDIENTS

¾ cup olive oil

3 tablespoons fresh lemon juice

1 garlic clove, minced

2 tablespoons white wine vinegar

2 teaspoons Dijon mustard

1 teaspoon minced fresh parsley

teaspoon salt

teaspoon freshly ground black pepper

DIRECTIONS

1 In a blender or food processor, combine all ingredients.

2 Process until well blended. Refrigerate until ready to use.

VARY IT! Spice up this basic dressing with chopped, fresh herbs such as basil or dill.

PER SERVING: Choices/Exchanges 2 Fat; Calories 80 (from Fat 80): Fat 9g (Saturated 1.2g, Trans 0.0g); Cholesterol 0mg; Sodium 20mg; Potassium 5mg; Total Carbohydrate 0g (Dietary Fiber 0g; Sugars 0g); Protein 0g; Phosphorus 0mg.

Creamy Herb Dressing

PREP TIME: ABOUT 5 MIN PLUS CHILLING TIME | SERVINGS: 24 | SERVING SIZE: 1 TABLESPOON

INGREDIENTS

½ cup plain fat-free yogurt

1 cup low-fat cottage cheese

1½ teaspoons fresh lemon juice

1 medium carrot, peeled and grated

2 teaspoons grated onion

½ teaspoon dried thyme

¼ teaspoon dried marjoram

¼ teaspoon dried oregano

¼ teaspoon dried basil

DIRECTIONS

1 In a food processor, combine the yogurt, cottage cheese, and lemon juice; process until smooth. Pour into a small mixing bowl.

2 Add the remaining ingredients, and mix well. Add ¼ teaspoon salt, if desired. Cover, and chill in the refrigerator for 1–2 hours before serving.

TIP: Use this low-fat, low-calorie creamy dressing over salad greens or as a dip for vegetables.

PER SERVING: Choices/Exchanges Free Food; Calories 10 (from Fat 0); Fat 0g (Saturated 0.1g, Trans 0.0g); Cholesterol 0mg; Sodium 45mg; Potassium 30mg; Total Carbohydrate 1g (Dietary Fiber 0g; Sugars 1g); Protein 1g; Phosphorus 20mg.

Dill Dressing

PREP TIME: ABOUT 5 MIN PLUS CHILLING TIME | SERVINGS: 16 | SERVING SIZE: 1 TABLESPOON

INGREDIENTS

½ cup plain fat-free yogurt

2 tablespoons low-fat mayonnaise

2 teaspoons grated onion

1 garlic clove, minced

¼ cup fat-free milk

1 teaspoon dried dill or 2 teaspoons chopped fresh dill

¼ teaspoon dried oregano

¼ teaspoon freshly ground black pepper

DIRECTIONS

1 In a food processor or blender, combine all ingredients, and process until smooth.

2 Pour into a container, cover, and chill in the refrigerator for 1–2 hours before serving.

TIP: Try this creamy dressing with fresh grilled salmon, swordfish, another fish, or chicken.

PER SERVING: Choices/Exchanges Free Food; Calories 10 (from Fat 0); Fat 0g (Saturated 0.0g, Trans 0.0g); Cholesterol 0mg; Sodium 20mg; Potassium 20mg; Total Carbohydrate 1g (Dietary Fiber 0g; Sugars 1g); Protein 1g; Phosphorus 15mg.

French Dressing

PREP TIME: ABOUT 5 MIN | SERVINGS: 12 | SERVING SIZE: 1 TABLESPOON

INGREDIENTS

½ cup olive oil

¼ cup malt vinegar

teaspoon lemon pepper

Dash paprika

¼ teaspoon dry mustard

DIRECTIONS

1 In a blender or food processor, combine all ingredients.

2 Add ½ teaspoon salt if desired. Process until well blended. Refrigerate until ready to use.

PER SERVING: Choices/Exchanges 2 Fat; Calories 80 (from Fat 80); Fat 9g (Saturated 1.2g, Trans 0.0g); Cholesterol 0mg; Sodium 0mg; Potassium 0mg; Total Carbohydrate 0g (Dietary Fiber 0g; Sugars 0g); Protein 0g; Phosphorus 0mg.

Ginger-Soy Dressing

PREP TIME: ABOUT 5 MIN | SERVINGS: 10 | SERVING SIZE: 1 TABLESPOON

INGREDIENTS

¼ cup light or reduced-sodium soy sauce

2 tablespoons sesame oil

2 tablespoons rice vinegar

1 tablespoon grated fresh ginger

1 tablespoon dry sherry

1 teaspoon light agave nectar

DIRECTIONS

1 In a small jar, combine all ingredients. Cover the jar tightly, and shake vigorously until well blended.

2 Keep covered, and refrigerated until ready to serve. Shake again before serving.

TIP: This dressing can double as a marinade for chicken, turkey, or fish.

PER SERVING: Choices/Exchanges ½ Fat; Calories 35 (from Fat 20); Fat 2.5g (Saturated 0.4g, Trans 0.0g); Cholesterol 0mg; Sodium 220mg; Potassium 15mg; Total Carbohydrate 1g (Dietary Fiber 0g; Sugars 1g); Protein 1g; Phosphorus 10mg.

Light Hollandaise

PREP TIME: ABOUT 5 MIN | COOK TIME: 3–4 MIN | SERVINGS: 4 | SERVING SIZE: 2 TABLESPOONS

INGREDIENTS

½ cup light mayonnaise

3 tablespoons water

1 tablespoon lemon juice

¼ teaspoon freshly ground white pepper

DIRECTIONS

1 In a small saucepan, combine all ingredients. Whisk until smooth.

2 Simmer the mixture over low heat, stirring constantly, for 3–4 minutes until heated through. Serve over any fresh, lightly steamed vegetable.

PER SERVING: Choices/Exchanges 1½ Fat; Calories 70 (from Fat 60); Fat 7g (Saturated 0.6g, Trans 0.0g); Cholesterol 7mg; Sodium 230mg; Potassium 15mg; Total Carbohydrate 3g (Dietary Fiber 0g; Sugars 1g); Protein 0g; Phosphorus 5mg.

Parmesan Dressing

PREP TIME: ABOUT 5 MIN | SERVINGS: 16 | SERVING SIZE: 1 TABLESPOON

INGREDIENTS

½ cup white wine vinegar

3 tablespoons Parmesan cheese

1 garlic clove, minced

½ cup olive oil

1 teaspoon dried basil

¼ teaspoon freshly ground black pepper

DIRECTIONS

1 In a jar, combine all ingredients, and cover. Add a dash of salt, if desired.

2 Shake vigorously, and refrigerate until ready to use.

TIP: This dressing also tastes good with cooked broccoli, string beans, or asparagus.

PER SERVING: Choices/Exchanges 1½ Fat; Calories 60 (from Fat 60); Fat 7g (Saturated 1.0g, Trans 0.0g); Cholesterol 0mg; Sodium 5mg; Potassium 5mg; Total Carbohydrate 0g (Dietary Fiber 0g; Sugars 0g); Protein 0g; Phosphorus 5mg.