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

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

colorful sauerkraut salad

Colorful Sauerkraut Salad

36% calorie reduction from traditional recipe

1 large can sauerkraut, drained
3 stalks celery, sliced
1 medium onion, diced
1/2 bell pepper, diced (choice of color)
1/2 cup pimento, diced
1/3 cup oil
1/4 cup white wine vinegar
3/4 cup Equal

confetti rice salad

Confetti Rice Salad

10% calorie reduction from traditional recipe

Salad
4 cups cooked rice, at room temperature
1 cup peeled seeded diced cucumber
1/2 cup frozen peas, thawed
1/2 cup canned corn, drained
1/4 cup diced red bell pepper
1 carrot, shredded
1 green onion, minced
2 tablespoons chopped fresh parsley

Dressing
1/3 cup white wine vinegar
3 tablespoons Equal

cranberry salad

Cranberry Salad

58% calorie reduction from traditional recipe

2 cups cranberries
1 cup water
1 cup Equal

creamy confetti cole slaw

Creamy Confetti Cole Slaw

69% calorie reduction from traditional recipe

2 1/2 cups thinly sliced red cabbage
2 1/2 cups thinly sliced green cabbage
1/2 cup chopped yellow or red bell pepper
1/2 cup chopped carrot
1/3 cup chopped red onion
8 ounces reduced-fat Cheddar cheese cubed
1/2 cup fat-free mayonnaise
1 tablespoon red wine vinegar
1/3 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