Braeburn Apple Brown Rice Salad

Makes 6 servings.

Salad:

3 Braeburn apples
2 T Lemon juice
3-1/2 c Cooked quick brown rice
3 Skinless, boneless chicken breast halves, cooked and cut into chunks
1 Red bell pepper (medium), seeded, trimmed, and chopped
1/4 c Green onion, sliced

Vinagrette:

3 T Olive oil
1/4 c Parsley, chopped
3 T Rice vinegar
2 t Dijon-style mustard
2 cloves Garlic
1 t Sugar
1/2 t Salt
Black pepper to taste

Directions :

1. Whisk together vinaigrette ingredients until well combined.
2. Core apples and cut into 1 inch chunks.
3. Gently toss with lemon juice.
4. Combine with remaining ingredients and chill until ready to serve.

Apple Salad & Tofu-Honey Cinnamon Dressing

Serves 8

Ingredients :

2 Granny Smith Apples, Sliced 

2 Gala Apples, Sliced 

1/4 Cup Fresh Lemon Juice 

1 Cup Water 

3 Stalks Celery, Sliced Diagonally 

1 8-Ounce Can Pineapple Tidbits, Drained 

1/3 Cup Walnuts, Coarsely Chopped Mint Sprigs

Dressing :

1 Cup Plain Low-Fat Yogurt 

1/2 Cup Soft Silken Tofu 

1 Tablespoon Honey 

1 Teaspoon Ground Cinnamon

Directions :

1. Place sliced apples in mixture of lemon juice and water. 

2. Add more water if needed to cover apples. 

3. At serving time, drain liquid from apples. 

4. Combine apples, celery, pineapple and nuts. 

For the Dressing : 

1. Combine yogurt, tofu, honey and cinnamon in a food processor and blend until smooth. Chill. 

2. Combine apple mixture with dressing and toss gently. 

3. Serve on a bed of fresh greens. 

4. Garnish with mint sprigs.

Joe Muer's White Bean Salad

Ingredients :

1 Cup  Dry Navy Beans

2 1/2  Cups  Water

3 Tablespoons  White Wine (Dry)

3 Tablespoons  White Wine Vinegar

2 Tablespoons  Minced Onion

3 Tablespoons  Minced Fresh Parsley

1 Teaspoon  Salt -- (To 1 1/2)

1 Teaspoon  Freshly Ground Pepper -- Or To Taste

Preparation Method :

1. Do not presoak beans. 

2. Add navy beans to 1 c. cold water in an uncovered, medium sauce pan (enough water to cover the beans) and bring to a boil over medium heat. 

3. Reduce to a simmer and cook for 1 1/2 - 2  hours stirring occasionally adding additional water as necessary to keep the beans covered. 

4. After beans are tender but not mushy, remove from heat, drain and let cool at room temperature. 

5. Add remaining ingredients. Mix well and refrigerate for at least 12 hours, stirring occasionally, to blend flavors before serving.

Serves 4

Per Serving (excluding unknown items) : 

188 Calories; 

1g Fat (3.4% calories from fat); 

12g Protein; 

33g Carbohydrate; 

13g Dietary Fiber; 

0mg Cholesterol; 

547mg Sodium.  

Exchanges: 

2 Grain(Starch); 

1/2 Lean Meat;

0 Vegetable; 

0 Fat; 

0 Other Carbohydrates.

Source : "Bob & Rob Allison's Ask Your Neighbor, WNZK 690 Detroit"

Formatted by : Chupa Babi

* Exported from MasterCook *

Low Fat Salad Recipe - Butternut Squash Salad with Vinaigrette

Ingredients :

1 Butternut Squash, cubed
Olive Oil
2 T Maple Syrup
3 T Dried Cranberries
Baby Greens
Salt and Pepper to taste

Dressing:

3/4 c. Apple Cider Vinegar
2 T Minced Shallots
2 T Dijon Mustard
1/2 c Olive Oil
Salt and Pepper

Preparation Method :

1. Peel and core squash. Cut in into chunks and place on baking sheet. Drizzle with olive oil, maple syrup, salt and pepper. Mix together and roast in 400 deg. oven 15-20 min. stirring and turning over 1/2 way. In the last 5 minutes, add dried cranberries. 

2. Warm apple cider, apple cider vinegar and minced shallots over med/hi heat until reduced to approx. 1/4 c. (6-8 min). Remove from heat, add Dijon mustard, salt and pepper. While whisking and olive oil to make an emulsion. Spoon squash over a bed of mixed baby greens. Drizzle with vinaigrette. 

Source : Fat Free Vegan

Low Fat Low Fiber Salad Receipe : Spinach Salad with Hot Apple Dressing

Spinach Salad with Hot Apple Dressing

Ingredients:

6 strips turkey bacon
2/3 cup apple cider
2 tablespoons brown sugar
1 tablespoon plus 1 teaspoon rice wine vinegar
1/4 teaspoon black pepper
6 cups washed and torn spinach
2 cups fresh sliced mushrooms
1 medium tomato, cut into wedges
1/2 cup thinly sliced red onion

Preparation Method :

Heat medium nonstick skillet over medium heat until hot.
Add bacon and cook 5 to 7 minutes per side or until crisp.
Remove from pan.
Discard drippings.
Coarsely chop 3 pieces, set aside.
Finely chop remaining 3 pieces, return to skillet.
Add apple cider, brown sugar, vinegar and pepper.
Heat just to a simmer; remove from heat.
Combine spinach, mushroom, tomato and onion in large bowl.
Add dressing, toss to coat.
Top with reserved bacon.

Serving : 4 servings.

Calories 93, Fat 4 g,
Cholesterol 7 mg,
Sodium 170 mg,
Carbohydrate 7 g,
Fiber 3 g,
Protein 4 g.
Points 2.

Source : Low Fat Good Cooking

Red Pepper and Garbanzo Bean Salad

Ingredients :

1 medium red bell pepper, diced
1 cup cooked garbanzo beans
1 1/2 cup chopped celery
1 small red onion, thinly sliced
1/2 medium cucumber (peel if waxed), thinly sliced

Vinaigrette Dressing:

1 tbsp. olive oil or vegetable oil
2 tbsps. lemon juice
3 tbsps. vegetable broth
1 tbsp. dry mustard
pepper to taste

Method :

1. In large bowl, stir together vegetables and beans.
2. In medium bowl, whisk vinaigrette ingredients together.
3. Cover and refrigerate for 30 minutes to 2 hours
4. Toss just before serving.


Serving Size : 6 servings.

Nutritional values:

Calories 58,
Sodium 136 mg,
Fat 3 g,
Fiber 2 g,
Carbohydrates 7 g,
Cholesterol 0 mg,
Protein 2 g.

Points 1.

Source: Healthy_Recipe.

Mexican Pasta Salad

Ingredients :

8 Ounces medium shells, uncooked
2 Teaspoons olive oil
1/2 Teaspoon ground cumin
1 15 Ounce can black beans, rinsed and drained
1 11 Ounce can whole kernel corn, drained
1 Red bell pepper, cut into thin strips
3/4 Cup sliced green onions
1 2 1/4 Ounce can sliced black olives
3/4 Cup fat free mayonnaise
1/2 Cup fat free sour cream
1/4 Cup salsa
2 Tablespoons fresh cilantro, minced

Method:

1. Cook pasta, drain and rinse under cold water.
2. Toss with oil and sprinkle with cumin
3. Add salt to taste.
4. Layer pasta, beans, corn, bell pepper, green onions and olives in a large glass bowl.
5. Combine mayonnaise, sour cream, and salsa and mix well.
6. Spread mixture evenly over top of pasta salad, sprinkle with cilantro, cover and refrigerate overnight.

Serving Size : 6 servings.

Nutritional values:

Calories 309,
Total fat 4 grams,
Cholesterol 2 mg,
Sodium 868 mg,
Carbohydrate 57 grams,
Protein 12 grams,
Dietary fiber 7 grams.

Points 6.

Source : Low Fat Good Cooking

Healthy Low Fat Salad - Fresh Corn Salad

Fresh Corn Salad

Ingredients :

4 cups barley, cooked
1 cup frozen corn, thawed
1 cup green onion, sliced
½ Cup red bell pepper, chopped
½ Cup green bell pepper, chopped
½ Lime peel, grated
2 Tbs lime juice
½ Cup balsamic vinegar
3 Tbs vegetable oil
1 ½ tsp dill weed
½ Tsp salt

Directions:

1. Prepare barley according to package directions. Let cool.
2. Combine barley, corn, onion and peppers together in a large bowl.
3. To prepare dressing combine lime peel, juice, vinegar, oil, salt and dill
in a small bowl. Whisk to blend.
3. Pour dressing over corn mixture. Toss well.
4. Cover and refrigerate.

Makes 12 Servings.

Per serving: Cal 124, Fat 4g, Chol 0mg, Sod 94mg, Carb 22g, Pro 2g

Vietnamese Chicken Cabbage Salad

Ingredients :

1 head cabbage, shredded and cored
2 cups shredded chicken breast
2 onions, thinly sliced
pepper and salt to taste
¼ cup olive oil
3 tablespoons lemon juice

Directions:

1. Toss cabbage, chicken and onions in a large bowl.

2. Pour some olive oil, and toss until everything is lightly coated. Season the whole thing with salt and pepper to taste.

3. Then add some lemon juice. How much depends on your liking, but preferably until you can taste it in every bite.

4. Cover the bowl and refrigerate for 4 hours, at least. It should be noted that the longer it sits in the refrigerator the better it tastes when taken out.

Source : Mrs. Nicky, Low Fat Recipes

Sushi-Rice Salad

Rice:

2 cups uncooked sushi rice
2 cups water
1 teaspoon kosher salt

Dressing:

1/2 cup rice vinegar
1 tablespoon vegetable oil
1 tablespoon dark sesame oil
1 tablespoon low-sodium soy sauce
1 teaspoon fresh ginger, grated and peeled
1 garlic clove, minced
1/4 teaspoon prepared wasabi, to 3/4 t. to taste (Japanese horseradish; optional)

Remaining ingredients:

1 cup English cucumber, (2-inch) julienne-cut and peeled
1/4 cup minced red onion
1 tablespoon sesame seeds, toasted
1 sheet nori seaweed, cut into 2-inch julienne strips


Preparation Method :

1. To prepare rice, rinse rice thoroughly in a sieve. Drain well. Bring 2 cups water to a boil in a medium saucepan; add rice and salt. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; uncover and cool to room temperature.

2. To prepare dressing, combine vinegar and next 5 ingredients (vinegar through garlic) in a small bowl. Add wasabi, if desired. Combine cooled rice, dressing, cucumber, onion, and sesame seeds in a large bowl. Sprinkle evenly with nori.

Yield: 7 servings (serving size: 1 cup)

CALORIES 256 (15% from fat);
FAT 4.3g (sat 0.5g,mono 2g,poly 1.5g);
IRON 4.4mg;
CHOLESTEROL 0.0mg;
CALCIUM 9mg;
CARBOHYDRATE 46.7g;
SODIUM 346mg;
PROTEIN 4.2g;
FIBER 2g

This refreshing side salad, which pairs well with seared [favorites], has all the flavors of a cucumber roll.

Source : Cooking Light, March 2002
Formatted by : Chupa Babi

Five A Day Spanish Pasta Salad - 2 pts, Carbs 23g; Fiber 3g

Serving Size : 14
Preparation Time : 0:45
Description: "2 pts"


Ingredients :

4 cups cooked multicolored macaroni
1 1/2 cups salsa -- separated
1 cup chopped red onion
2 cups tomato
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1 cup cooked black beans -- or red beans
1 cup cooked corn
1 Tbsp cilantro

Preparation Method :

1. In a bowl, mix macaroni and 1/2 cup salsa.
2. Cool in refrigerator for 30 minutes; then add rest of ingredients.
3. Refrigerate at least 1 hour prior to serving.

Serves 14 - Per Serving

Calories 110 (Calories from Fat 5);
Total Fat 1g (Saturated Fat 0g);
Total Carbohydrates 23g ( Sugars 4g);
Dietary Fiber 3g;
Cholesterol 0mg;
Sodium 280mg;
Protein 5g

Per Serving (excluding unknown items):

106 Calories;
1g Fat (5.5% calories from fat);
4g Protein;
22g Carbohydrate;
3g Dietary Fiber;
0mg Cholesterol;
126mg Sodium.

Exchanges:

1 Grain(Starch);
0 Lean Meat;
1 Vegetable.


Nutr. Assoc. : 2829 0 2679 0 0 0 0 0 0

Recipe By : Reproduced from Centers for Disease Control and Prevention
Source : "Colorado Department of Public Health and Environment"
Formatted by : Chupa Babi

• Exported from MasterCook *

Low Fat WW Chicken, Snow Pea and Spinach Salad

Ingredients :

6 cups water
3 cups snow peas
2 medium red bell peppers, cored and chopped
2 skinless boneless chicken breast tenderloins, about 4 ounces each, cooked and chopped
5 cups torn spinach leaves
3 cloves garlic, minced
3 tablespoons balsamic vinegar
1 teaspoon sesame oil
2 tablespoons lemon juice
1/4 teaspoon ground black pepper

Method :

1. Bring water to a boil in a large saucepan. Add snow peas and cook until they are just tender, about 2 minutes.

2. Rinse immediately in cold water.

3. Combine snow peas, bell peppers, chicken and spinach in a large bowl.

4. In a separate bowl, whisk together remaining ingredients and drizzle over salad.

5. Chill for 2 hours before serving.

Yield: 4 servings

Per serving:

141 calories,
2g fat,
6g fiber,
35mg chol,
19g protein,
14g carbs,
94mg sodium

WW Pts: 2

Source: 500 (Practically) Fat-Free One-Pot Recipes by Sarah Schlesinger, 1998 Via All Around Cooking

Mexican Pasta Salad - 4 pts

Ingredients :

8 ounces dried fusilli -- or rotelle pasta
6 green onions -- ends trimmed
3 Roma tomatoes -- (about 1/2 lb. total)
2 fresh jalapeño chilies
1 red bell pepper -- (about 1/2 lb.)
1 cup minced fresh cilantro
1 can reduced-sodium kidney beans -- (8 1/2 oz.) rinsed and drained
1/4 cup red wine vinegar
1 tablespoon salad oil
2 tablespoons grated parmesan cheese
Salt

Preparation Method :

1. Cook pasta, uncovered, in 3 to 4 quarts boiling water until tender to bite, about 12 minutes. Drain, then rinse with cold water until cool; drain well.

2. While pasta cooks, chop the green onions and Roma tomatoes. Stem, seed, and mince jalapeños. Stem, seed, and cut the bell pepper into thin, short slivers.

3. In a large bowl, combine the pasta, onions, tomatoes, jalapeños, bell pepper, cilantro, and beans. Add the vinegar, oil, and cheese; mix well. Transfer to a serving platter. If desired, add salt to taste.

Yield: Makes 4 to 6 servings

CALORIES 222 (15% from fat);
FAT 3.8g (sat 0.7g);
CHOLESTEROL 1.3mg;
CARBOHYDRATE 39g;
SODIUM 92mg;
PROTEIN 8.7g;
FIBER 4.2g

Notes: Start heating water for pasta in a covered pan before assembling the rest of the ingredients. This salad can be served as a hot entrée by simply omitting the cooling step for the cooked pasta.


Per Serving (excluding unknown items):

275 Calories;
5g Fat (14.6% calories from fat);
11g Protein;
49g Carbohydrate;
5g Dietary Fiber;
2mg Cholesterol;
230mg Sodium.

Exchanges:

2 1/2 Grain(Starch);
1/2 Lean Meat;
1 Vegetable;
1/2 Fat;
0 Other Carbohydrates.

Nutr. Assoc. : 4363 0 0 0 0 0 3815 0 0 0 0

Recipe By : Sunset, January 1997
Formatted by : Chupa Babi
* Exported from MasterCook *

Fresh Herb & Snap Pea Salad

Quickly cooked snap peas retain their distinctive crunch, becoming the star in this simple green salad.

Servings: 4 servings, about 1 1/2 cups each
Total Time: 20 minutes

Ingredients:

8 ounces sugar snap peas , trimmed
2 tablespoons sliced almonds
2 tablespoons extra-virgin olive, walnut or almond oil
2 tablespoons fruity vinegar , such as raspberry or pomegranate
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
4 cups packed mâche or mixed baby lettuce
1/4 cup snipped fresh chives (1/2-inch pieces)
1/4 cup chopped fresh tarragon

Method :

1. Bring a medium saucepan of water to a boil. Add snap peas and cook until bright green but still crisp, 1 to 2 minutes. Drain and rinse under cold water.

2. Toast almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

3. Whisk oil, vinegar, salt and pepper in a large bowl. Add lettuce, chives, tarragon and the snap peas and toss.

4. Serve sprinkled with the almonds.

Nutrition: (Per serving)

Calories - 123
Carbohydrates - 7
Fat - 9
Saturated Fat - 1
Monounsaturated Fat - 6
Protein - 3
Cholesterol - 0
Dietary Fiber - 3
Potassium - 232
Sodium - 169
Nutrition Bonus - Vitamin A (45 daily value), Vitamin C (35 dv).

Recipe By : Gwen Tweedy, Low Fat Good Cooking

Quick Healthy Recipes - Cabbage Noodle Salad

Serves:6

Ingredients :

Ingredients for dressing:
3 tablespoons olive oil
3 tablespoon vinegar
2 tablespoon sugar
1/4 teaspoon pepper
1 tablespoon low sodium soy sauce

Ingredients for salad:
1 small head red or green cabbage (or 1/2 of each)
2 green onions, chopped
1 carrot, peeled and grated
1 package Ramen noodles, crushed

Directions :

1. Make dressing by combining ingredients in a large bowl. Stir to dissolve sugar.

2. Combine the first three salad ingredients, toss well. Add crushed ramen noodles and dressing to salad and toss again.

3. Serve right away or cover and refrigerate to allow the flavors to blend.

Nutrition Info :

Calories: 148.4
Fat: 8.6 g
Carbohydrates: 17.4 g
Protein: 2.3 g

Recipe By - Mrs. Nicky

Low Fat Salad Recipes - Guiltless Egg Salad

Ingredients :

3 Large Hard Boiled Eggs
1 Tablespoon Minced Celery
1 teaspoon Pickle Relish
1 teaspoon Green Onion, minced (white part plus a little green)
2 Tablespoons Kraft Fat Free Mayo
2 teaspoons Prepared Mustard
Salt and Pepper to taste
1/2 teaspoon Fresh Dill (optional)

Method :

1. Peel the shell off of the eggs. Remove the yolks from 2 of the eggs and discard.
2. Mash the eggs up with a fork until fluffy. Mix in the remaining ingredients.
3. Serve chilled on low calorie bread, crackers, salad, etc.

for additional points. Serves: 1 (approx. 3/4 Cup)

Per Serving:

135 Calories;
5g Fat (34.5% calories from fat);
13g Protein;
8g Carbohydrate;
1g Dietary Fiber;
191mg Cholesterol;
560mg Sodium.

Exchanges:

2 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Source : Nicky, Low Fat Good Cooking

Low Fat Salad Recipes - Green Salad

Green Salad

1 Serving

Choose mixed salad greens whenever you can. Or mix romaine lettuce with spinach or any other dark green variety. Romaine by itself is fine, but the darker the greens, the more antioxidants they contain. If you find balsamic vinegar too strong for your taste, pick a milder vinegar like apple cider.

Ingredients:

2 cups salad greens
1 tsp olive oil (preferably extra virgin)
1 tbsp balsamic vinegar
1 tsp Italian or other seasoning mix

Instructions:

Whisk the dressing together and toss with the greens. Add any chopped vegetables you have on hand.

Nutritional Information:Per serving:
58 calories,
5 g total fat (1 g sat)
0 mg cholesterol
4 g carbohydrate
2 g protein
2 g fiber
9 mg sodium

Tofu Recipes - Asian Tofu Salad

Asian Tofu Salad - 5 pts

Ingredients :

3 tablespoons canola oil
2 tablespoons rice vinegar
1 tablespoon honey
2 teaspoons reduced-sodium soy sauce
1 teaspoon toasted sesame oil
1 teaspoon minced fresh ginger
1/2 teaspoon salt
1 14-ounce package extra-firm, water-packed tofu,
rinsed, patted dry and cut into 1-inch cubes
8 cups mixed salad greens
2 medium carrots, peeled, halved lengthwise and sliced
1 large cucumber, chopped

Direction :

1. Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl.

2. Place tofu and 2 tablespoons of the dressing in a large nonstick skillet. Cook over medium-high heat, turning every 2 to 3 minutes, until golden brown, 12 to 15 minutes total. Remove from the heat, add 1 tablespoon of the dressing to the pan and stir to coat.

3. Toss greens, carrots and cucumber with the remaining dressing. Serve immediately, topped with the warm tofu.

Makes 4 servings

Active Time : 25 minutes
Total Time : 25 minutes
Ease Of Preparation : Easy

Nutrition Information Per serving:

237 calories; 16 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 16 g carbohydrate; 11 g protein; 5 g fiber; 454 mg sodium.

Nutrition bonus:

Vitamin A (180% daily value), Folate (41% dv), Vitamin C (38% dv), Calcium (29% dv). 1 ½ Carbohydrate Servings Exchanges: 3 vegetable, 1 medium-fat meat, 2 fat

Make Ahead Tip : The dressing (Step 1) will keep, covered, in the refrigerator for up to 2 days. Whisk just before using.

Source: Eating Well Diabetes Cookbook
Formatted by: Chupa Babi in MC

The best thing about tofu - besides its nutritional value - is the way it carries other flavors, such as the tanginess of this sesame dressing. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea.

ChupaNote: tossed in a julienned red bell pepper and a thinly sliced red onion as well as a handful of sugar snap beans. Doubled all of the ingredients of the dressing and we used most of it over rice!!!!

Low Fat Salad Recipes - Carrot and Pea Salad with Pears

Carrot and Pea Salad with Pears - 2 pts.

Serving Size : 4
Preparation Time :0:08

Ingredients :

pinch salt
2 cups frozen peas
1 1/2 cups carrots -- julienned
1/3 cup reduced-fat sour cream
1/4 cup sliced green onions
1 teaspoon cider vinegar
1/4 teaspoon dried dill weed
1/8 teaspoon coarsely ground pepper
1 medium pear -- ripe, coarsely chopped
2 ablespoons golden raisins

Bring 1/2 inch water to boil in a medium saucepan. Add the salt and the peas and carrots. Cook, stirring often, for 2 to 3 minutes, or until the peas are heated and the carrots tender. Drain and rinse briefly under cold running water. Drain again.

In a salad bowl, mix the Sour Cream, Green Onions, Vinegar, Dillweed, Pepper, and 1/4 teaspoon Salt. Add the Pear, Raisins, and the Peas and Carrots. Stir to mix well.

Makes 4 cups.

Per cup: 150 calories; 3 g total fat; 6 g dietary fiber; 27 g carbohydrates; 5 g protein; 10 mg cholesterol; 125 mg sodium.

Description: "2 pts"
Yield: "4 cups"
T(Cooking Time): "0:10"
- - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items):
143 Calories; 1g Fat (9.0% calories from fat); 6g Protein; 28g Carbohydrate; 6g Dietary Fiber; 4mg Cholesterol; 122mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.

NOTES : This salad is best served freshly made - otherwise the pear may discolor. To make the salad ahead, prepare it without the pear; gently toss in the pear just prior to serving. To save prep time, buy the carrots already julienned.

Nutr. Assoc. : 0 0 0 20123 0 0 0 0 0 0

Source : Exported from MasterCook
Recipe By : Eat Carbs Lose Weight by Denise Austin S(Fromatted by Chupa Babi in MC)