Category: salads

tuscan bean salad with gorgonzola bruschetta

Tuscan Bean Salad with Gorgonzola Bruschetta

21% calorie reduction from traditional recipe

Bruschetta
1/2 cup (2 ounces) crumbled Gorgonzola cheese
2 teaspoons olive oil
1/4 teaspoon coarsely ground black pepper
16 slices French baguette (1 pound loaf)

Salad
2 cans (19 ounces each) cannelloni beans, rinsed, drained*
2 medium fennel bulbs, thinly sliced (optional)
4 medium plum tomatoes, diced
3 cloves garlic, minced
3/4 cup light or fat free mayonnaise
3/4 cup white wine vinegar
1/4 cup Equal

broccoli and bacon salad

Broccoli and Bacon Salad

48% calorie reduction from traditional recipe

1 large head broccoli
1 small red onion, halved and thinly sliced
1/2 cup raisins
1/3 cup chopped pecans or sunflower seeds
3/4 cup light salad dressing or mayonnaise
2 tablespoons fat-free milk
2 tablespoons white vinegar
1/2 cup Equal Spoonful*
Salt and pepper, to taste
4 slices bacon, cooked crisp and crumbled

*May substitute 12 packets Equal

fruited curry chicken salad

Fruited Curry Chicken Salad

25% calorie reduction from traditional recipe

Chicken Salad
2 cups cubed cooked chicken breast
1 cup halved red seedless grapes
1 cup well drained canned pineapple chunks
2/3 cup thinly sliced celery
1/2 cup Orange Curry Mayonnaise
1/4 cup toasted slivered almonds

Combine all ingredients, except almonds. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.

Just before serving, sprinkle almonds over top of salad.

Orange Curry Mayonnaise

Makes about 2 cups

1 cup light or fat-free mayonnaise
1/2 cup orange juice concentrate, thawed*
2 tablespoons Equal

garden pasta salad

Garden Pasta Salad

31% calorie reduction from traditional recipe

1 pound penne or medium pasta shells, cooked, drained, cooled
1 large yellow or red bell pepper, sliced
1/2 cup fresh or frozen peas, cooked
1/2 cup sliced green onions
1/2 cup blanched sugar snap peas
1/2 cup sliced carrots
1/2 cup fat-free mayonnaise
1/2 cup red wine vinegar
1/4 cup fat-free milk
1/4 cup minced fresh parsley
3 tablespoons Equal

marinated beet salad

Marinated Beet Salad

55% calorie reduction from traditional recipe

2 cans (15 ounces each) small, whole or sliced beets
1/2 cup white vinegar
3/4 to 1 cup Equal

three bean salad

Three Bean Salad

29% calorie reduction from traditional recipe

1/4 cup red wine vinegar
3 tablespoons Equal

zucchini salad

Zucchini Salad

48% calorie reduction from traditional recipe

1 pound zucchini, unpeeled
1 medium sweet onion, thinly sliced
1 medium orange bell pepper, sliced
1/2 cup cider vinegar
1/3 cup water
1 tablespoon oil
1/2 cup Equal

chicken waldorf salad

Chicken Waldorf Salad

52% calorie reduction from traditional recipe

2 cups cubed or shredded cooked chicken breast*
2 cups chopped cored Red Delicious apples
1 cup sliced celery
2/3 cup halved seedless grapes
1/4 cup chopped toasted pecans
1/2 cup fat-free mayonnaise
1/2 cup fat-free sour cream
3 to 4 teaspoons lemon juice
2 teaspoons Dijon-style mustard
1/3 cup Equal

citrus bean salad

Citrus Bean Salad

16% calorie reduction from traditional recipe

3 navel oranges, peeled, sliced, membranes removed
1 1/2 cups finely shredded carrots
1 can (15 1/2 ounces) red kidney beans, rinsed and drained
1 can (15 1/2 ounces) Great Northern beans, rinsed and drained
1/3 cup finely chopped fresh parsley
1/3 cup red bell pepper, chopped
1/3 cup tarragon white wine vinegar
1/4 cup balsamic vinegar
1/4 cup Equal Spoonful*
Salt and pepper, to taste
12 lettuce leaves

*May substitute 6 packets Equal sweetener

In a large non-metallic bowl, combine oranges, carrots, kidney beans and Great Northern beans. Cover and chill.

Combine remaining ingredients (except lettuce) in a medium bowl and stir well. Cover and refrigerate until chilled.

Pour the dressing into the orange, carrot and bean mixture; add salt and pepper, to taste. Let stand to blend flavors. Keep refrigerated until ready to serve.

Serve over lettuce leaves on individual plates.

Makes 6 servings

Nutrition information per serving: 171 cal., 9 g pro., 37 g carb., 1 g fat, 0 mg chol, 271 mg sodium

Food exchanges: 1 vegetable, 1/2 fruit, 1 1/2 starch

cole slaw

Cole Slaw

40% calorie reduction from traditional recipe

1 small head cabbage (1 pound), thinly sliced
1/2 cup chopped green pepper
1/2 cup chopped onion
2 tablespoons chopped pimento or red bell pepper
1/2 cup cider vinegar
3 tablespoons vegetable oil
1/2 cup Equal