Southern Black-Eyed Pea Salad

Prep Time: 20 mins

Rest Time: 4 h

Total Time: 20 mins

Ingredients

• 2 tablespoon oil, cooking
• 4 small squash, summer (yellow), thinly sliced
• 3 pepper(s), jalapeno, seeded, if desired, and chopped
• 4 clove(s) garlic, minced
• 1 teaspoon cumin seeds, crushed
• 2 can(s) peas, black-eyed, dried, (15 1/2 ounces each) rinsed and drained
• 1/4 cup(s) scallion(s) (green onions), sliced
• 2 tablespoon cilantro, snipped
• 1/2 teaspoon salt
• 4 medium tomato(es), cut into thin wedges

Recipe Tip:

Chill 4 to 24 hours.

Preparation

1. In a large skillet, heat oil over medium heat. Add squash, chile peppers, garlic, and cumin seeds; cook for 5 to 6 minutes or until squash is crisp-tender, stirring occasionally. Remove from heat; cool.

2. In a large bowl, combine squash mixture, black-eyed peas, green onions, cilantro or parsley, and salt. Cover and chill for 4 to 24 hours.

3. To serve, toss black-eyed pea mixture with tomato wedges.

Nutritional Info (Per serving):

Calories: 161, 

Saturated Fat: 1g, 

Sodium: 458mg, 

Dietary Fiber: 7g, 

Total Fat: 5g, 

Carbs: 24g, 

Cholesterol: 0mg, 

Protein: 8g

Exchanges: 

Vegetable: 1, 

Starch: 1, 

Lean Meat: 0.5, 

Fat: 1

Carb Choices: 1

BROCCOLI PECAN SALAD

Broccoli Pecan Salad

Ingredients:

Low-fat salad dressing (or mayonnaise) 1/4 cup
Light sour cream 1/4 cup
Chopped fresh dill (or 1 tsp.)
Dijon mustard 2 tsp.
Chopped red onion 1/4 cup
Broccoli florets 4 cups
Grated light sharp Cheddar cheese 1 cupL
Chopped pecans, toasted 1 cup
Dried cranberries 2 tbsp.

Directions:

Combine first 4 ingredients in large bowl.

Add remaining 5 ingredients. Toss well. Chill for about 1 hour until cold. Makes about 4 cups salad. Serves 6.

Nutritional Info Per Serving:
1 serving: 
261 Calories; 
21.7 g; 
Total Fat 4.7; 
14 mg Cholesterol; 
11 g Carbohydrate;
3 g Fiber; 
256 mg Sodium; 

WW points 3

GERMAN CAULIFLOWER SALAD

German Cauliflower Salad

Ingredients:

16 ounces frozen cauliflower
4 slices bacon, chopped, cooked until crisp
1/4 cup sour cream
1/4 cup mayonnaise
2 green onions, finely sliced
2 tablespoons fresh parsley
1 tablespoon dill pickle juice
Salt and Pepper, to taste

Directions:

Cook the cauliflower until very tender; drain and chop in bite-size pieces. In a medium bowl, mix the sour cream, mayonnaise, green onions, parsley, pickle juice, salt and pepper. Stir in the cauliflower until well coated. Add the bacon and mix in. Serve warm or cold. To serve warm, heat on a low power setting in the microwave, but don't let it boil.

Makes 6 servings

Nutritional Info Per Serving:
132 Calories; 
12g Fat; 
3g Protein; 
5g Carbs; 
2g Fiber; 
3g Carbs; 

3 WW points

SPRING GREENS W/ DIJON VINAGRETTE

Spring Greens With Dijon Vinaigrette

Total Time: 30 mins

Ingredients

• 1/3 cup(s) oil, hazelnut
• 1/3 cup(s) vinegar, white wine
• 1 tablespoon mustard, dijon-style
• 1 teaspoon herbes de Provence, dried
• 1/4 teaspoon salt, sea
• 16 cup(s) lettuce, mixed greens
• 2 cup(s) basil, fresh
• 1 medium cucumber(s), halved lengthwise and thinly sliced
• 6 radish(es), (3/4 cup) thinly sliced

Preparation

1. In a screw-top jar, combine oil, vinegar, mustard, herbes de Provence, and salt. Cover; shake well. Set aside.

2. In a very large salad bowl, toss together greens, basil, cucumber, and radishes. Add dressing; toss to coat. Sprinkle with cracked black pepper. If desired, top with croutons

Nutritional Info (Per serving):
Calories: 41,
Saturated Fat: 0g,
Sodium: 43mg,
Dietary Fiber: 1g,
Total Fat: 4g,
Carbs: 2g,
Cholesterol: 0mg,

Protein: 1g

Exchanges:
Vegetable: 0.5,
Fat: 0.5

PAPAYA-AVACADO SALAD

Papaya-Avocado Salad

Prep Time: 10 mins

Total Time: 10 mins

Ingredients

• 1 medium papaya, diced
• 1 medium avocado, diced
• 3/4 cup(s) jicama, diced
• 2 tablespoon nuts, walnuts, chopped, toasted
• 2 tablespoon dressing, raspberry vinaigrette, low-fat

Preparation

Toss papaya, avocado, jicama, walnuts and raspberry vinaigrette in a medium bowl.

Nutritional Info (Per serving):

Calories: 116, 

Saturated Fat: 1g, 

Sodium: 23mg, 

Dietary Fiber: 5g, 

Total Fat: 8g, 

Carbs: 11g, 

Cholesterol: 0mg, 

Protein: 2g

Carb Choices: 0.5

Mediterranean Quinoa Salad

Quinoa is a cream-colored grain with a nutty flavor that's great as a side dish, in pilafs, or in salads such as this one. Like many whole grains, it's high in fiber. Look for it at larger supermarkets or health food stores.

SERVINGS: 4 (1 1/3 cup) servings

CARB GRAMS PER SERVING: 27 *would need to be used as a meal NOT as a side to a meal*

2/3	cup red quinoa or regular quinoa
1-1/2	cups water
2	6-ounce cans very low-sodium chunk white tuna, drained
1	cup frozen peas and carrots, thawed
1/2	of a small red onion, halved and thinly sliced
1/2	cup bottled light Italian salad dressing
3/4	cup halved grape tomatoes, halved cherry tomatoes, or chopped tomatoes
	Bibb or Boston lettuce leaves (optional)

1. In a fine-mesh stainer, rinse quinoa under cold running water; drain. In a small saucepan, combine the 1-1/2 cups water and quinoa. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Drain quinoa, if necessary.
2. Meanwhile, in a large bowl, combine tuna, peas and carrots, onion, and salad dressing. Lightly toss to combine. Add hot cooked quinoa to slightly soften the vegetables. Cool to room temperature.
3. Stir in tomatoes just before serving. To serve, if desired, spoon salad mixture over lettuce leaves on serving plates. Makes 4 (1-1/3 cup) servings.

Nutrition Facts Per Serving:

• Servings: 4 (1 1/3 cup) servings
• Calories278
• Total Fat (g)7
• Saturated Fat (g)1
• Monounsaturated Fat (g)1
• Polyunsaturated Fat (g)1
• Cholesterol (mg)38
• Sodium (mg)315
• Carbohydrate (g)27
• Total Sugar (g)3
• Fiber (g)4
• Protein (g)27
• Vitamin C (DV%)16
• Calcium (DV%)4
• Iron (DV%)12

Diabetic Exchanges

• Starch (d.e.)1.5
• Vegetables (d.e.)1
• Lean Meat (d.e.)3

WATERCRESS SALAD W/STEAK, SAUTEED SHALLOTS & STILTON

Watercress Salad with Steak, Sautéed Shallots & Stilton

Stilton is a type of English cheese, known for its characteristic strong smell and taste. It is produced in two varieties: the well-known blue and the lesser-known white. Both have been granted the status of a protected designation of origin by the European Commission, together one of only seventeen British products to have such a designation.^[1] Only cheese produced in the three English counties of Derbyshire, Leicestershire, and Nottinghamshire – and made according to a strict code – may be called "Stilton". This means that cheese produced in Stilton, the village in Cambridgeshire for which the cheese is named, would not legally be allowed to be called Stilton Cheese.

This salad is heavier on greens than on steak, making it a light but filling meal.  

Serves 4

3 Tbs. extra-virgin olive oil
1 Tbs. fresh lemon juice
1/2 tsp. Worcestershire sauce
1/2 tsp. Dijon mustard
Kosher salt
12- to 14-oz. strip steak or rib eye (1 inch thick)
Freshly ground black pepper
4 large shallots, sliced 1/4 inch thick (about 1-1/2 cups)
6 cups (lightly packed) small watercress sprigs (about 2 bunches trimmed of lower stems), torn into bite-size pieces
2 oz. Stilton, crumbled (about 1/2 cup)

---

In a small bowl, whisk 2 Tbs. of the olive oil, the lemon juice, Worcestershire sauce, mustard, and a generous pinch of salt. Season both sides of the steak with 1/2 tsp. salt and 1/4 tsp. pepper.
In a 10-inch straight-sided saute pan, heat the remaining 1 Tbs. oil over medium-high heat until hot. Cook the steak, without disturbing, swirling the oil in the pan occasionally, until the bottom of the steak is deeply browned, about 5 minutes. Flip and cook until the other side is nicely browned, about 3 minutes more. Transfer the steak to a cutting board.
Turn the heat to low and cook the shallots, stirring frequently, until softened and lightly browned, 5 to 8 minutes. (Use a spatula or spoon to break apart the shallot slices and to incorporate some of the browned bits from the pan.) Remove from the heat and let cool slightly.
Slice the beef thinly. Fan an equal number of slices on each of 4 dinner plates. Rewhisk the dressing if necessary. In a large bowl, toss the shallots, watercress, and Stilton with a generous pinch of salt and just enough of the dressing to coat. Season with more salt and pepper and arrange the salad over the beef slices.

Serving Suggestions

Serve with toasty Grilled Garlic Bread.

nutrition information (per serving):
Calories (kcal): 260; Fat (g): 19; Fat Calories (kcal): 170; Saturated Fat (g): 6; Protein (g): 18; Monounsaturated Fat (g): 10; Carbohydrates (g): 4; Polyunsaturated Fat (g): 1.5; Sodium (mg): 420; Cholesterol (mg): 45; Fiber (g): 0;

ITALIAN AVACADO & WALNUT SALAD

Italian Avocado and Walnut Salad

Preparation time: 10 min	Servings: 4
Cooking time: 0 min

Ingredients:

2 tbsp chopped walnuts

1/2 lb packaged salad

1/4 lb red leaf lettuce, shredded

1 avocado, pitted, peeled and diced

1/2 cup fat-free Italian dressing

1/2 cup seasoned croutons

2 tsp lemon juice

1/4 tsp salt (optional)

Cooking Directions:

Combine avocado and lemon juice in a salad bowl. Add lettuce and walnuts and toss. Combine remaining ingredients, except croutons, in a jar with a tight-fitting lid. Add pepper to taste. Shake vigorously. Pour dressing over salad and toss. Serve with croutons.

Nutrition Facts

Calories 130

% Calories From Fat 62.3%

Total Fat 9g

Saturated Fats 1.3g

Mono-unsaturated Fats 4.2g

Poly-unsaturated Fats 2.6g

Cholesterol 0.9mg

Sodium 550mg

Total Carbohydrates 12g

Dietary Fiber 4.4g

Sugar 3.8g

Protein 3.1g

GAZPACHO SALAD

Gazpacho Salad

 

1 medium tomatoes, chopped
1/2 medium cucumber, chopped
1/2 medium green pepper, seeded chopped
1 celery stalk, finely chopped
1/4 cup onion, chopped
1 tbsp. parsley, fresh, chopped
FOR THE HERB DRESSING:
3 tbsp. red wine vinegar
2 tbsp. lemon juice, fresh squeezed
1 tbsp. olive oil
1 tsp. Dijon-style mustard
1/2 tsp. oregano
1/2 tsp. garlic powder

Instead of blending the vegetables to make the traditional soup, stop at the
chopping phase and serve as a salad.

Combine first 6 ingredients in a 13x9x2-inch baking dish.

Combine all ingredients for the Herb Dressing and mix or whisk until
thoroughly blended. Pour dressing over the vegetables; toss gently Chill at
least 2 hours.

Arrange lettuce leaves on serving platter. Spoon salad over leaves and
serve.

Yield: 5 servings

One Serving = 1/2 cup Calories: 57 Protein: 2 g Fat: 3 g Carbohydrate: 7 g
Fiber: 2. 8 g Cholesterol: 0 mg Sodium: 34 mg Potassium: 335 mg

Exchange: 1 Vegetable 1/2 Fat

Lite Caesar Salad

Preparation time: 10 min	Servings: 6
Cooking time: 0 min

Ingredients:

3 tbsp grated Parmesan cheese

1/8 tsp salt

1/8 tsp black pepper, ground

1/3 cup hot water

1 can anchovy fillet, drained

1 tsp chicken bouillon granules

1/3 cup seasoned croutons

2 cups Romaine lettuce, leaves torn

3 tbsp olive oil

2 tsp Worcestershire sauce

1 tsp Dijon mustard

2 cloves garlic, crushed

3 tbsp lemon juice

Cooking Directions:

Combine water and bouillon granules in container of an electric blender; process 30 seconds. Add lemon juice and next 6 ingredients. With blender running, gradually add olive oil in a steady stream. Cover and chill thoroughly. To serve, shake dressing vigorously and drizzle over romaine. Add croutons and cheese, and toss. Sprinkle with black pepper.

Nutrition Facts

Calories 94

% Calories From Fat 78.5%

Total Fat 8.2g

Saturated Fats 1.6g

Mono-unsaturated Fats 5.5g

Poly-unsaturated Fats 0.8g

Cholesterol 3.5mg

Sodium 180mg

Total Carbohydrates 3.6g

Dietary Fiber 0.5g

Sugar 0.7g

Protein 1.9g