Salads

There was a time when salads consisted of little more than lettuce, tomatoes, and dressing. (Unless, of course, you include potato or egg salads.)

But these six salads give new life to the idea of salads, including Spinach Salad with Seared Bok Choy, Ginger, and Cilantro and Mayo-Free Chicken Salad. Enjoy!

SOUTHWESTERN CHICKEN SALAD

Recipe Yield: Yield: 6 servings

Source: 200 Healthy Recipes in 30 Minutes or Less!

Book Title: 200 Healthy Recipes in 30 Minutes or Less!

View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-salad

Ingredients

Salad:

1 cup cooked corn kernels

1 cup diced tomatoes

1 cup green peas, frozen and thawed

1/2 cup each sliced red and green pepper

1/3 cup canned black beans, drained

2 cups cooked, cubed chicken breast

Dressing:

1 tablespoon olive oil

1/4 cup lime juice

2 teaspoons cumin

1 tablespoon chopped cilantro

2 teaspoons chili powder

1 teaspoon oregano

Directions

Combine all salad ingredients. In a blender or food processor, blend all dressing ingredients. Toss the dressing with the salad and serve.

Nutritional Information Per Serving: Calories: 181; Fat: 6 g; Fiber: 4 g; Sodium: 94 mg; Cholesterol: 42 mg; Protein: 17 g; Carbohydrates: 16 g; Sugars: 4 g

Diabetic Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat

MAYO-FREE CHICKEN SALAD

Recipe Yield: Makes 4 servings.

New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad

Ingredients

3/4 pound baked or grilled chicken breasts

2 Tbsp. extra virgin olive oil

1 tsp. dried oregano

Juice of 1/2 a lemon

1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped

1 Tbsp. tiny capers, well-rinsed and drained

10 cherry tomatoes, halved

Salt and pepper to taste

1 cup thin green beans, cooked, drained, and cooled

Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)

2 Tbsp. chopped parsley

Directions

Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.

Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.

Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.

Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g

CHICKPEA SALAD

Recipe Yield: Yield: 2 servings

Source: Diabetes Cookbook for Dummies

Book Title: Diabetes Cookbook for Dummies

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.

Ingredients

1-1/2 cups canned chickpeas, drained and rinsed

1/4 cup celery, chopped

1/4 cup red pepper, chopped

1/4 cup red onion, chopped

1/8 teaspoon salt

1/8 teaspoon white pepper

2 tablespoons lowfat mayonnaise

Pita bread or mixed greens

Directions

In a bowl, coarsely mash the chickpeas.

Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.

Serve over pita bread or mixed greens.

Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g

Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat

TANGY APPLE SLAW

Recipe Yield: Serves: 6

Source: Equal ®

View this online at https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw

Ingredients

4 cups shredded green cabbage

1 cup shredded carrots

1 cup chopped unpeeled apple (1 medium)

1/2 cup thinly sliced red or green bell pepper strips

2/3 cup light mayonnaise or salad dressing

1/3 cup reduced fat sour cream

3 tablespoons Equal ® Spoonful or Granulated*

1-1/2 tablespoons Dijon mustard

1 tablespoon lemon juice

1/8 teaspoon pepper

* May substitute 4-1/2 packets Equal sweetener

Directions

Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal®, mustard, lemon juice and pepper.

Spoon Equal ® mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.

Notes:

A take-off on the traditional creamy version of coleslaw. Chopped apples add crunch and a hint of sweetness that is also enhanced by Equal.

Nutritional Information Per Serving: Calories: 152; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 13 g

Diabetic Exchanges: 2-1/2 vegetable, 2 fat

SPICY GREEN SALAD

Recipe Yield: Yield: Makes 4 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-green-salad

Ingredients

1/2 roasted red bell pepper*

1-inch wedge sweet onion, chopped

1 small garlic clove, chopped

1 medium plum tomato, seeded and chopped

1/4-1/2 jalapeno pepper, chopped (for a hotter dish, do not remove seeds)

1 tsp. agave syrup or honey

1 Tbsp. fat-free, reduced-sodium chicken broth

1 Tbsp. red wine vinegar

1/2 tsp. salt

1 Tbsp. extra virgin olive oil

4 large romaine lettuce leaves

4 red-leaf lettuce leaves

1 packed cup baby arugula

6-inch piece English cucumber, sliced

2 plum tomatoes, sliced crosswise

1/8-1/4 red onion; about 3-4 very thin slices as rings

Directions

In blender, whirl red pepper, onion, garlic, tomato, jalapeno, agave, broth, vinegar and salt until pulpy. With motor running, whirl in oil. Set dressing aside while making salad.

Wash greens. Tear lettuces into bite-size pieces and whirl in salad spinner to dry. Place lettuce and arugula in salad bowl. Add 1/4 cup dressing and toss until greens are just coated. Add cucumber, tomatoes and onion rings. Toss lightly, and serve immediately.

* If possible, roast pepper yourself. Preheat oven to 425 degrees F. Place seeded pepper half, cut-side down on oiled baking sheet and roast 20 to 30 minutes until skin is well-blistered. Place pepper in small bowl, cover with plastic wrap and let sit for 20 minutes. Using fingers, remove skin. Roasted peppers may be tightly covered and refrigerated for up to 4 days.

Nutritional Information Per Serving: Calories: 70; Fat: 4 g; Saturated Fat: 0.5 g; Fiber: 2 g; Sodium: 160 mg; Protein: 2 g; Carbohydrates: 9 g

SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO

Recipe Yield: Yield: 4 servings. Serving size: 2/3 cup bok choy mixture, 1 cup spinach.

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org.

View this online at https://diabeticgourmet.com/diabetic-recipe/spinach-salad-with-seared-bok-choy-ginger-and-cilantro

Ingredients

1 Tbsp canola oil

1 bunch bok choy, rinsed well and chopped (4 cups)

1/3 cup chopped whole green onions

2 cloves garlic, minced

1 tsp minced fresh ginger

1 Tbsp reduced-sodium soy sauce

1/4 tsp freshly ground black pepper

2 Tbsp chopped fresh cilantro

4 cups fresh baby spinach leaves

Directions

In large skillet, heat canola oil over medium-high heat.

Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.

Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.

Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.

Notes:

This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures. To turn this salad into a complete meal, top it with grilled or seared tofu, grilled or roasted chicken breast, or grilled or steamed shrimp.

Nutritional Information Per Serving: Calories: 50; Fat: 3.5 g; Fiber: 2 g; Sodium: 140 mg; Protein: 1 g; Carbohydrates: 5 g