Wild Rice Turkey Salad

Wild Rice Turkey Salad
published in Light & Tasty August/September 2006, p27

Ingredients

2 cups cubed cooked turkey breast
2 cups cooked long grain rice
1-1/2 cups cooked wild rice
1-1/2 cups green grapes, halved
1/2 cup thinly sliced celery
1/2 cup chopped water chestnuts
1/2 cup fat-free mayonnaise
3/4 teaspoon salt
1/4 teaspoon ground cinnamon
1 cup chopped red apple
6 lettuce leaves
6 tablespoons slivered almonds, toasted

Directions

In a large bowl, combine the first six ingredients. In a small bowl, combine the mayonnaise, salt and cinnamon; stir into turkey mixture until combined. Cover and refrigerate for at least 1 hour.

Just before serving, stir in apple. Serve in a lettuce-lined bowl; sprinkle with almonds. Yield: 6 servings.

Nutrition Facts: 1-1/3 cups equals 279 calories, 5 g fat (1 g saturated fat), 42 mg cholesterol, 494 mg sodium, 40 g carbohydrate, 4 g fiber, 19 g protein.
Diabetic Exchanges: 2 very lean meat, 1-1/2 starch, 1 fruit, 1/2 fat.

******
Made March 21st: We were all pleasantly surprised at how much we enjoyed this dish. It had just the right amount of crunch and sweetness.

I served this strawberry leaf salad as the side:
baby greens
crumbled feta cheese
sliced strawberries
almonds
berry vinagerrete

Mixed Greens and Apple Salad

Mixed Greens and Apple Salad

Ingredients:
5 1/3 c. mixed salad greens
2 medium apples
2 TB feta cheese

Dressing:
4 tsp lemon juice
2 1/2 tsp honey
3/4 tsp vanilla yogurt
1 tsp oil
1/4 tsp garlic
salt & pepper
nutmeg

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October 15, 2010 - I liked the flavors of the apple. It was different.

This recipe is not on the website, so I did the lazy thing and only wrote down the ingredients. The instructions were basically mix it together.

Vegetarian Taco Salad

Vegetarian Taco Salad

Ingredients
4 whole wheat tortillas (8 inches)
6 cups shredded romaine
1/2 cup canned pinto beans, rinsed and drained
1 small tomato, chopped
1/4 cup shredded reduced-fat cheddar cheese
1/4 cup chopped green onions
2 tablespoons sliced ripe olives, drained
Sliced jalapeno peppers, optional

DRESSING:
1/2 cup fat-free sour cream
2 tablespoons fat-free ranch salad dressing
1 teaspoon taco seasoning
1/4 teaspoon hot pepper sauce, optional

Directions
Place four 10-oz. custard cups upside down in a shallow baking pan; set aside. Place the tortillas in a single layer on ungreased baking sheets.

Bake at 425° for 1 minute. Place a tortilla over each custard cup, pinching sides to form a bowl shape. Bake for 7-8 minutes or until crisp. Remove tortillas from cups to cool on wire racks.

In a large bowl, combine the romaine, beans, tomato, cheese, onions, olives and jalapenos if desired. In a small bowl, whisk the dressing ingredients. Pour over salad ; toss to coat. Serve in tortilla bowls. Yield: 4 servings.

Editor's Note: When cutting hot peppers, disposable gloves are recommended. Avoid touching your face.

Nutrition Facts: 1 tortilla bowl with 1-1/4 cups dressed salad equals 257 calories, 5 g fat (1 g saturated fat), 10 mg cholesterol, 485 mg sodium, 40 g carbohydrate, 6 g fiber, 11 g protein.
Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable.

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Sept 29, 2010 - Again, another great recipe. I enjoyed the flavor enough that it didn't bother me to not have any meat in it. This was a pretty easy dish to prepare and put together. The hardest part was waiting for the tortillas to crisp, but it was quick enough that seconds or thirds could be served up within minutes.

We don't have custard cups, so I used some smuckers ice cream bowls that we had. If I hadn't remembered the bowls I would have used my glass portion cups.

Mediterranean Medley Salad

Meditteranean Medley Salad 2 pts for 8 servings of 3/4 c.

Ingredients
2 cups cooked brown rice
1 can (6 ounces) light water-packed tuna, drained and flaked
1/2 cup sliced ripe olives
1/2 cup sliced celery
1/2 cup frozen peas, thawed
1 medium tomato, diced
1/2 cup chopped green pepper
1/4 cup thinly sliced radishes
1/4 cup sliced green onions
1/4 cup grated carrots

LEMON HERB SALAD DRESSING:
2 tablespoons olive oil
2 tablespoons water
2 tablespoons lemon juice
1 tablespoon Italian seasoning
1 teaspoon sugar
1/2 teaspoon salt
1 garlic clove, minced
1/4 teaspoon lemon-pepper seasoning

Directions

In a large bowl, combine the first 10 ingredients. In a jar with a tight-fitting lid, combine salad dressing ingredients; shake well. Pour over salad and toss to coat. Cover and refrigerate for at least 1 hour. Yield: 4 servings.


Nutritional Analysis: One serving (1-1/2 cups) equals 284 calories, 11 g fat (2 g saturated fat), 18 mg cholesterol, 669 mg sodium, 33 g carbohydrate, 5 g fiber, 14 g protein.
Diabetic Exchanges: 2 very lean meat, 1-1/2 starch, 1-1/2 fat, 1 vegetable.

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Made May 3rd. This salad really surprised me. I enjoyed it!! I do not particularly like eating olives or tomatoes and sometimes even tuna, but the flavors all blended so well that it was pretty good!

Fruited Chicken Salad

Fruited Chicken Salad 7 pts for 1 cup

Made April 26th. We really enjoyed this recipe!! I was really surprised when I inputted the recipe to see it total 7 points. The nutritional info as written is only 4 points. I'm not sure where the 3 extra points came from, but my guess is that it is because I used 5 of the Tyson teriyaki chicken filets. The other change I made to the recipe was using 1 c. of raisins instead of 1/2 cup of raisins and 1/2 cup of dates. Whatever the cause, it was worth the 7 points!!

This salad was really good on a bed of lettuce (like a lettuce wrap), as an open face sandwich, and also in a pita. In fact, I went to the store today just to buy pita bread to finish off the leftovers!

Aaron refused to eat it last night, but he tried my pita sandwich and liked it. He asked for his own and suprised me when he was able to pick out all the ingredients, well all the fruit ingredients at least. While I went to take a nap, Aaron made his own snack size version of his sandwich:

Pineapple Salad

Pineapple Salad 1 pt for 1 cup

Made April 26th. The salad was pretty good. Next time I'd choose to either cut the pineapple into chunks or just buy the chunks or tidbits. The slices made it more uneven in the getting.

I served this as a side to the very yummy Fruited Chicken Salad.

Three Step Taco Salad

Three Step Taco Salad 4 pts for 1 1/2 c.

Made April 19th

Summer Fruit N Pasta Salad

Summer Fruit n Pasta Salad 3 pts for 1 cup

Ingredients
8 ounces uncooked elbow macaroni
3/4 cup fat-free plain yogurt
3/4 cup reduced-fat mayonnaise
4 teaspoons snipped fresh dill
1/4 teaspoon salt
Dash hot pepper sauce
2 medium tart green apples, chopped
2 medium red apples, chopped
1-1/2 cups seedless grapes
2 celery ribs, thinly sliced
1 can (15 ounces) mandarin oranges, drained
2 medium firm bananas, cut into 1/4-inch slices
1/2 cup chopped walnuts

Directions

Cook pasta according to package directions. Rinse with cold water and drain. In a bowl, combine the yogurt, mayonnaise, dill, salt and hot pepper sauce.

In a large serving bowl, combine the pasta, apples, grapes, celery and mandarin oranges. Gently stir in 1 cup yogurt mixture.

Cover and refrigerate salad and remaining yogurt mixture for 2-3 hours. Just before serving, stir in bananas, walnuts and remaining yogurt mixture. Yield: 14 servings.

Nutritional Analysis: One serving (1 cup) equals 199 calories, 8 g fat (1 g saturated fat), 5 mg cholesterol, 160 mg sodium, 31 g carbohydrate, 3 g fiber, 4 g protein.
Diabetic Exchanges: 1 starch, 1 fruit, 1 fat.

******
Made April 16th. I didn't get to chill the salad for the full 2- 3 hours. I'm not sure how much of a difference it would have made, but the flavors might have blended a little bit better. When we ate it as leftovers the next day the dill wasn't quite so strong. The salad was a brown kind of color after sitting in the fridge overnight. I think it was from the bananas oxidizing. The color certainly didn't take away from the flavor though. It was still really yummy! I did feel like tuna would have gone well in it.

Jared LOVED this salad, and Aaron liked that it had grapes.

BLT Bow Tie Pasta Salad

BLT Bow Tie Pasta Salad 3 pts

Ingredients
2-1/2 cups uncooked bow tie pasta
6 cups torn romaine
1-1/2 cups cubed cooked chicken breast
1 medium tomato, diced
4 bacon strips, cooked and crumbled
1/3 cup reduced-fat mayonnaise
1/4 cup water
1 tablespoon barbecue sauce
1-1/2 teaspoons white vinegar
1/4 teaspoon pepper

Directions

Cook pasta according to package directions. Drain and rinse under cold water. In a large serving bowl, combine the pasta, romaine, chicken, tomato and bacon.

In a small bowl, whisk together the mayonnaise, water, barbecue sauce, vinegar and pepper. Pour over pasta mixture; toss to coat evenly. Serve immediately. Yield: 11 servings.

*****
Made March 24th. One word: YUM!! This is a quick and easy recipe to put together. I used the Tyson Teriyaki breast fillets that we had in the freezer and that worked out just fine. The dressing wasn't over-powering or too heavy. I probably should have added more romaine because by the time we got to the bottom of the bowl it was mostly pasta and 'condiments'.

I served it with this Strawberry Soup.

Black Bean Chicken Salad

Black Bean Chicken Salad LT04, 64, 7 pts

Made on Feb 21st paired with the Sweet Potato Lentil Soup (LT04, 183, 5 pts). Matthew and I really liked the salad. It's the first time I've really given red onions a chance and discovered I actually like them!

I used Tyson Teriyaki Chicken fillets for the chicken which worked really well. I'm disappointed that the point level is so high, but between the chicken and dressing it is reasonable. A full serving is 2 cups, but 1 cup (3.5 points) with another low point item makes a decent meal without a lot of points.