Cauliflower Salad
3 cups chopped fresh cauliflower
1 cup chopped celery
1/2 cup chopped green bell pepper
3/4 cup shredded reduced-fat cheddar cheese
1/2 cup fat-free Ranch dressing
1/4 cup fat-free mayonnaise
1 tsp dried onion flakes
1 tsp dried parsley flakes
In large bowl, combine cauliflower, celery, green pepper and Cheddar cheese. Add Ranch dressing, mayonnaise, onion flakes and parsley flakes. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving. Makes 6 (3/4 cup) servings
90 calories, 2 g fat, 5 g protein, 13 g carbs
Broccoli salad
1 large bunch of broccoli
12 turkey bacon medium red onion, chopped
1 1/2 cups grated low-fat cheddar cheese
Dressing:
1/2 cup light mayonnaise type salad dressing
2 tbsp sugar
1 tbsp vinegar
Wash broccoli, peel stems and chop stems and florets into small pieces.
Fry turkey bacon until crisp. Break into small pieces
In large mixing bowl combine broccoli, bacon, onion and cheese.
Combine dressing ingredients. Toss vegetables with dressing.
Sammy's Apple and Spinach Salad
6 oz baby spinach leaves
1 Granny Smith apple, cored and sliced
5 oz low-fat goat cheese
1/3 cup chopped walnuts
2 tbsp apple cider vinegar
2 tbsp sugar free maple syrup
2 tbsp olive oil
In a large bowl mix the spinach, apple, goat cheese and walnuts. Toss lightly
In a small bowl whisk the vinegar, maple syrup, and olive oil
Pour over the salad and stir to coat.
Calories 238 g; Fat 19 g; Chol 16mg; Carbs 9 g; Fiber 2 g; Protein 9 g / 141 g serving
Summer Breeze Fruit Salad
2 bananas sliced
2 oranges, peeled and cut up
10 medium size strawberries cut in halves
1 apple cut into cubes
1 cup blueberries
1 cup red grapes
1/2 cup raisins
1/2 cup walnuts
1/2 cup pineapple juice
1 cup non-fat yogurt
Mix the fruit in a large bowl. Whisk together the pineapple juice and yogurt and pour into fruit mixture. Refrigerate before serving
Calories 179; Fat 4 g; Chol o mg; Carbs 35 g; Fiber 3 g; Protein 4 g / 181 g serving
Chicken, Almond and Blueberry salad
1 chicken breast, boneless, skinless
Nonstick cooking spray
1 cup mixed greens (such as spinach, kale and arugula)
1/4 cup fresh blueberries, rinsed
1 tbsp sliced almonds
1 tbsp vinaigrette dressing
Rinse chicken breast and pat dry. Place on preheated grill sprayed with nonstick cooking spray. Cook chicken about 5 minutes on each side, or until it is no longer pink. When cooled, dice or slice into thin strips and set aside. Arrange mixed greens on a large plate and top with chicken strips, blueberries and sliced almonds. Sprinkle with vinaigrette and serve.
Calories 234; Fat 13 g; Carbs 10 g; Protein 22 g / 197 g servings
Fresh & Crunchy Broccoli salad
4 cups fresh broccoli florets 3 tbsp cider vinegar
cut into bite-sized florets 2 tbsp Splenda Granular
1/2 cup chopped celery 1/3 cup light mayonnaise
1/2 cup thinly sliced red onions 3 tbsp light sour cream
1/3 cup packed raisins 1/4 cup sunflower seeds
2 tbsp real bacon bits (optional)
*these add 10 calories & 1 g fat.
In a large bowl, mix together broccoli, celery, red onion, and raisins.
In a small bowl, whisk together vinegar, Splenda, mayonnaise, sour cream, and bacon (if desired)
When thoroughly mixed, pour dressing over broccoli and other ingredients & toss lightly. Place in refrigerator for a least 6 hours or overnight.
Just before serving, sprinkle sunflower seeds across top of salad.
Makes 6 serving - 3 points per serving (Gail)
Tasty Tuna Wraps
2 cans (6oz) water-packed tuna, drained 2 tbsp sweet pickle relish
1/3 cup diced grape tomatoes 1 tbsp lemon juice
1/3 cup celery Salt & pepper to taste
1/4 cup minced red onions
1/4 cup crumbled light feta cheese (1oz) 4 small whole wheat flour tortillas
3 tbsp fat-free or reduced fat mayo 4 lettuce leaves (any types)
2 tbsp light sour cream
2 tbsp chopped black olives (optional)
Combine all ingredients except tortillas & lettuce in a medium bowl. Mix well.
Working one tortilla at a time, lay one lettuce leaf on bottom half of each tortilla, followed by 1/4 of tuna mixture. Spread tuna to edge of wrap. Roll up tortilla as tightly as possible.
Cut in half.
Makes 4 servings/wraps - 4 points serving/wrap (Gail)
Orange- Almond Salad
3 cups assorted salad greens
2 navel oranges, peeled & separated in sections
1/2 cup thinly celery
2 tbsp chopped green onion
1/4 cup cider vinegar
1/4 cup Splenda Granular
2 tsp vegetable oil
1/4 cup toasted slivered almonds
Combine greens, orange sections, celery and green onion in large bowl. Set aside.
Blend vinegar, Splenda and vegetable oil in a small bowl. Whish until smooth. Drizzle dressing mixture evenly over greens mixture.
Toss gently to coat
Portion salad evenly among 4 plates, about 1 1/4 cups per plate.
Sprinkle 1 scant tbsp slivered almonds over each serving.
Serve immediately.
Make 4 servings - 2 point per serving (Gail)
Mexican Corn Salad
1 can drained corn
1 onion finely chopped
1 green pepper finely chopped
1 tomato chopped
1 cucumber seeded and chopped
jalepeno pepper (to taste) chopped
Dressing
1/4 cup oil
1/4 lemon juice
salt, pepper and cayenne to taste
(Opal)
