Salads

If someone says Salads, what's the first thing that comes to mind? If you're like many of us, you think of a lettuce-tomatoes-and-dressing concoction. Then, you might think of egg or tuna salad.

But really, salads can be so much more. Check out today's six salads, including Taco Salad with Cumin Dressing and Crunchy Chicken Stir-Fry Salad. Enjoy!

TABBOULEH FRUIT SALAD

Yield: 6 servings

Source: "The Complete Diabetes Prevention Plan"

Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”

Ingredients

2-1/2 cups prepared bulgur wheat

3/4 cup seedless red grapes

1/2 cup chopped dried apricots

1/2 cup sliced scallions

1/4 cup plus 2 tablespoons sliced almonds or pine nuts

1/4 cup finely chopped fresh parsley

2 tablespoons finely chopped fresh mint

Dressing Ingredients:

2 tablespoons extra virgin olive oil

2 tablespoons lemon juice

1/2 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.

Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg

Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat

TACO SALAD WITH CUMIN DRESSING

Recipe Yield: Servings: 8

Source: The Diabetic Newsletter

View this online at https://diabeticgourmet.com/diabetic-recipes/taco-salad-with-cumin-dressing.

Ingredients

8 tortillas

1 teaspoon powdered mustard

2 tablespoons Parmesan cheese, grated

1 teaspoon ground cumin

8 cups romaine lettuce

1/2 cup water

1/2 teaspoon salt

4 tablespoons vegetable oil

4 tablespoons red wine vinegar

4 cups turkey, chopped and cooked

1/4 teaspoon black pepper

1 teaspoon cumin seeds

1/4 teaspoon garlic powder

6 large ripe tomatoes, chopped

4 teaspoons lemon juice

2 cups cheddar cheese, grated

Directions

Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.

While hot, sprinkle on the Parmesan cheese.

Cool and break into bite-size pieces.

Chop the lettuce and arrange it in the bottom of a salad bowl.

Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.

Heat the turkey in a skillet with the cumin seeds.

Sprinkle chunks of turkey over the lettuce.

Add the tomato pieces and cheese.

Pour on the cumin dressing and top with tortilla chips.

Nutritional Information Per Serving: Calories: 205; Fat: 11 g; Protein: 17 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat

CHICKEN AND SPINACH SALAD

Recipe Yield: Yield: 14 cups (7 - 2 cups servings)

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.

Ingredients

6 oz. fresh spinach

2 oranges, peeled and cut into chunks

2 cups cooked and cubed chicken

2 cups fresh strawberries

Dressing:

2 Tbsp. red wine vinegar

3 Tbsp. orange juice

1-1/2 Tbsp. canola oil

1/4 tsp. dry mustard

1/3 tsp. poppy seeds

Directions

Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.

Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g

Diabetic Exchanges: 1 fruit, 1 1/2 lean meat

WARM TURKEY AND WHITE BEAN SALAD

Recipe Yield: Yield: 4 servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad.

Ingredients

1 tablespoon olive oil

2 cloves garlic, crushed (used to flavor pan)

1 cup sliced mushrooms

1/2 pound cooked turkey breast, cubed

1 cup sliced roasted red peppers from jar

1/2 cup sliced green onions

1 cup frozen cut green beans, thawed

1 (15.5 ounce) can cannellini or navy beans, drained and rinsed

2 tablespoons red wine vinegar

2 tablespoons prepared pesto

1 small head romaine lettuce, torn into small pieces

Ingredients

In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.

Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.

Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g

Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat

ORANGE AND KIWI SALAD

Recipe Yield: Yield: 6 servings (1 cup each)

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/orange-and-kiwi-salad.

Ingredients

3/4 pound romaine lettuce (about 1 small head)

3 small kiwi fruits, peeled and sliced into 1/4-inch rounds

2 oranges, peeled and sliced into 1/2-inch rounds

3 tablespoons apple cider or champagne vinegar

1 teaspoon lemon juice

Salt and pepper to taste

2 tablespoons walnut oil or olive oil

1 small red onion, sliced into rings

Directions

Wash the lettuce and tear into bite-sized pieces. Put the lettuce on a serving platter. Top the lettuce with the kiwis and oranges placed in a circular pattern.

Combine the vinegar, lemon juice, pepper, salt and oil in a small bowl. Whisk until blended. Drizzle the dressing over the salad.

Top the salad with red onion rings.

Nutritional Information Per Serving: Calories: 103; Fat: 5 g; Protein: 2 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Fruit, 1 Fat

CRUNCHY CHICKEN STIR-FRY SALAD

Recipe Yield: Yield: 2 servings

Source: Diabetes Cookbook for Dummies

View this online at https://diabeticgourmet.com/diabetic-recipes/crunchy-chicken-stir-fry-salad.

Ingredients

1 tablespoon sesame oil

12 ounces boneless, skinless chicken breasts, sliced into strips

1/2 cup baby carrots

1/4 teaspoon garlic powder

1/8 teaspoon onion powder

1/8 teaspoon white pepper

1/4 teaspoon sesame seeds

1/2 cup broccoli florets

1/4 cup celery, small sliced diagonally

1/2 cup snap peas

1 tablespoon low-sodium teriyaki sauce

1 teaspoon low-sodium soy sauce

1/2 cup low-sodium chicken broth

1 cup blanched and roughly chopped Chinese bok choy

2 tablespoons slivered almonds

Directions

Heat a large skillet over medium-high heat.

Add the oil. Add the chicken strips, carrots, and garlic powder. Saute until the chicken is lightly browned (about 7 minutes). Add the onion powder, white pepper, sesame seeds, broccoli, and celery. Cook and continue stirring until the vegetables are soft.

Lower the heat and add the snap peas, teriyaki sauce, soy sauce, and chicken broth. Continue stirring. Simmer until the liquid has reduced slightly.

Divide the bok choy between two plates. Spoon the chicken mixture over the bok choy. Sprinkle the almonds on top.

Nutritional Information Per Serving: Calories: 352; Fat: 15 g; Sodium: 403 mg; Cholesterol: 95 mg; Protein: 40 g; Carbohydrates: 12 g

Diabetic Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat