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 Salads
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Tomato Basil Salad
Ingredients:
• 2 large ripe tomatoes
• 1 cup fresh basil
• 2 tablespoons minced shallots
• 1 clove minced garlic
• 1/4 cup red wine vinegar
• 1/4 cup olive oil
• 1 tablespoon lemon juice
• Salt & Pepper -- to taste
Instructions:
Wash & dry basil leaves, tear into bite sized pieces. Wash tomatoes then cut into wedges or large diced pieces. Add the basil to the tomatoes & sprinkle with the lemon juice. Mix the vinegar & oil together, add the shallots & garlic; toss with the tomato & basil. Let sit at room temp for about 1 hour. Season with salt & pepper just before serving. Serve on a bed of finely shredded lettuce or alone as a side dish.
Carbs per serving: 5.1 minus 0.7 grams fiber=4.4 carbs
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Cobb Salad
Ingredients:
• 3 large eggs -- hard cooked
• 3 slices bacon
• 5 ounces Boston lettuce
• 10 ounces cooked chicken – cubed
• 6 ounces cheddar cheese – cubed
• 1 cup cherry tomatoes – halved
• 1 avocado – diced
• 1/3 cup oil and vinegar salad dressing
Instructions:
In a medium pot hard boil the eggs for 10 minutes, drain, rinse in cold water, drain again. In skillet cook diced bacon until crisp; drain on a paper towel. Set aside. Reserve 2 Tbsp. bacon fat from skillet. Peel & dice eggs, set aside. Separate lettuce into leaves & arrange over serving platter. Arrange chicken cubes, cheese cubes, halved cherry tomatoes, diced avocado, eggs & bacon over the lettuce. Stir reserved bacon fat into the dressing & drizzle half on the salad. Serve with the remaining dressing
Carb count per serving: 4.6 carbs minus 2.0 gr. dietary fiber= 2.1 carbs
Note:
Any dressing of choice may be used but the carb count might have to be adjusted.
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Colorful Vegetable Salad
Ingredients:
• 6 cups broccoli florets
• 6 cups cauliflower
• 2 cups cherry tomatoes, halved
• 1 large red onion, sliced
• 1 can (6 ounces) pitted ripe olives, drained and sliced
• 1 envelope ranch salad dressing mix
• 2/3 cup vegetable oil
• 1/4 cup vinegar
Instructions:
In a large bowl, toss the broccoli, cauliflower, tomatoes, onion and olives. In a jar with a tight-fitting lid, combine dressing mix, oil and vinegar; shake well. Pour over salad and toss. Refrigerate for at least 3 hours.
Yield: 20 servings.
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Cabbage Salad Deluxe
Ingredients:
• 1 package sugar free gelatin powder – lemon
• 2 teaspoons white vinegar
• 1 cup boiling water
• 1/2 cup mayonnaise
• 2 tablespoons splenda
• 2 cups cabbage, finely chopped**
• 1/2 cup celery, finely chopped
• 2 tablespoons green onion, finely chopped
• 1/4 cup carrots, finely grated
Instructions:
Prepare the jello with the vinegar & the boiling water; let chill until it just starts to thicken. Whip in the mayo & splenda; add the remaining ingredients, stir well to combine. Pour into a bowl or a fancy jelly mold & chill until ready to serve.
Carb count per serving:2.2 minus 0.3 grams fiber=1.9 carbs
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Fennel Slaw
Ingredients:
• 1 cup shredded red cabbage
• 2 cups shredded fennel bulb
• 1/4 cup vegetable oil
• 2 tsp Splenda
• 3 Tbsp cider vinegar, to taste
• 1 tsp stone-ground mustard
• 1/2 tsp celery seeds
• 1/4 tsp garlic powder
• 2 tsp grated horseradish, preferably fresh, to taste
• 1 Tbsp mayo
• 1/2 tsp salt
• 1/4 teaspoon pepper
Instructions:
Cut cabbage in quarters, lengthwise. Remove and discard core and slice as finely as possible across width. Place in large bowl. Remove wispy fennel leaves. Chop and reserve for garnish. Cut bulbs in half and slice as finely as possible across width, discarding hard cores. Place in bowl with cabbage. Combine remaining ingredients in another bowl. Add, half a cup at a time, to cabbage and fennel just until well-moistened. (You don't want a pool of dressing at bottom of bowl.) Toss well and store in refrigerator.
Servings: 4 ½ cups @ 10 carbs
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Variations of French Dressing
Ingredients:
• 1/2 cup olive oil
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon paprika
• 1/4 teaspoon splenda
• 1/8 cup fresh lemon juice
• 1/8 cup white vinegar
Instructions:
Place ingredients in a small covered bottle, shake well. Chill thoroughly. Just before serving shake vigorously 1-2 minutes. Make a larger amount & keep on hand to use on salads, as a seasoning or for marinating meats and/or vegetables.
Servings: 3/4 cup {12 T} dressing @ 0.4 carbs per
California Dressing
• Use 1/4 cup grapefruit juice in place of vinegar, use on fruit salads
Cream French Dressing
• Add 1/3 cup cream {whipped or unwhipped} @ 0.5 carbs per T.{makes approx. 17 T}
Russian French Dressing
• Add 2 T. chili sauce, 1T. Finely minced red bell pepper & a few drops onion juice} @0.4 carbes per T{makes approx.15 T
Tomato French Dressing
• Add 1 teaspoon tomato juice & a few drops onion juice @ 0.4 carbs per T.
Porto Rico French Dressing
• Add 2 T. chopped olives & 1 T. ketchup to the 1/2 lemon juice/1/2 vinegar mixture @ 0.6 carbs per T.
Herb French Dressing
• Using lemon juice, add 1 teaspoon dried marjoram & 1T. finely chopped parsley to the basic recipe. If more seasonings are desired, add a few drops of Worcestershire sauce or A-1 sauce.
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Oh-So-Good Salad
Ingredients:
• 3/4 cup vegetable oil
• 1/4 cup fresh lemon juice
• 2 cloves garlic – minced
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 2 pounds Romaine lettuce – torn
• 2 cups chopped tomatoes
• 1 cup shredded Swiss cheese
• 1/2 cup grated Parmesan cheese
• 8 bacon strips, cooked & crumbled
Instructions:
In a jar with a tight fitting lid, combine the oil, juice, garlic, Salt and pepper; cover & shake well, chill. In a large salad bowl, toss the Romaine & tomatoes, Swiss & Parmesan cheese & bacon; toss. Shake dressing then pour over salad & toss!
Carb count per serving :3.6 minus 1.8 grams fiber = 1.8 carbs
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1000 Island Dressing
Ingredients:
• 1 cup mayonnaise
• 3 tablespoons chili sauce
• 1 tablespoon relish
• 1 tablespoon vinegar
• 2 teaspoons splenda -- or less
Instructions:
Mix all ingredients together & stir well. Store in covered container in the fridge.
Carb count :0.9 carbs per Tbsp.
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Greek Chicken Salad with Lemon Viniagrette
Ingredients:
• 6 cups lettuce, your choice
• 2 cups cooked chicken
• 1/3 cup crumbled feta cheese
• 12 Greek olives, Kalamata
• 2 tablespoons sliced green onions
• 1 medium tomato, coarsely chopped
• 1 medium cucumber, halved and seed
Lemon Vinaigrette:
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano or 1T. fresh
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 1 clove garlic, finely minced
Instructions:
Prepare the vinaigrette; set aside. Wash the lettuce, dry well & place in a large salad bowl. Add the remaining ingredients; pour on the dressing & toss well. Serve immediately.
Per serving: 7.6 minus 2.1 gr. fiber=5.5 carbs & 24.7 gr. protein
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Cauliflower Salad with Orange Vinaigrette
Vinaigrette:
• 1/3 cup canola oil
• 1/4 cup sugar free tang, prepared
• 2 tablespoons cider vinegar or tarragon vinegar
• 1 teaspoon dried tarragon
• 1 teaspoon grated orange peel
• 1/2 teaspoon salt
• 1/2 teaspoon fresh grated black pepper
Salad:
• 2 cups cauliflower florets, blanched
• 2 cups sliced zucchini
• 1/2 cup sliced green onions
• 1/2 cup pitted ripe olives, halved
• 8 cups mixed salad greens
Instructions:
In a jar with a lid add all the vinaigrette ingredients; shake well. Blanch the florets for 2 minutes in boiling water; drain well. Place the warm florets in a large bowl; pour the vinaigrette over. Add the remaining veggies; toss gently. Chill for at least 2 hours to blend flavors. To serve, add the washed salad greens to the floret mixture; toss gently.
12 servings @3.5 minus 1.4 gr. fiber= 2.1 carbs
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Coleslaw
Ingredients:
• 1 head (8 Cups) finely chopped cabbage
• 1/4 cup finely shredded carrots
• 2 T minced onion
Dressing:
• 5 packs of splenda
• 1/2 t. salt
• 1/8 t. pepper
• 1/4 cup cream
• 1/2 cup mayo
• 1/4 cup sour cream
• 1 1/2 T white vinegar
• 2 1/2 T lemon juice
Instructions:
Mix dressing ingredients together and pour over cabbage mixture. Refrigerate at least two hours before serving.
4.2 carbs per serving (serves 10 -12)
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Triple Soy Salad
Ingredients:
• 1 pound extra firm tofu
• 1 8.5 can black soybeans, with liquid
• 3 Tbsp. shoyu or tamari
• 2 Tbsp. pickled ginger
• 1/2 T hot pepper sesame oil
• 2 cups peeled, seeded, and diced cucumber
• 1 small red bell pepper, seeded and diced
• 3 scallions, thinly sliced
• 1 Tbsp. EDEN Shake, plus more to taste
Instructions:
Wrap tofu lightly in a few layers of clean kitchen towel and place a 1 pound bag of dried beans (or other weight) on top. Set aside for 10 minutes or longer.
Meanwhile, prepare dressing: Puree soybeans, shoyu, ginger and oil in a food processor or blender. Slice tofu into 1/2 inch dice. In a large bowl, gently toss tofu with cucumbers, red bell pepper, scallions, dressing and Eden shake. Add shoyu if needed. Refrigerate at least 1/2 hour before serving.
Arrange on a bed of mixed greens, and garnish with additional Eden Shake.
Serves 6
Per serving: 150 cal, 6g fat, 14g protein, 12g carbo, 0 cholesterol, 644mg sodium.
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