As the weather
warms up, we tend to want to spend less time over a hot stove for our
meals. And many of us are also trying to
lighten up our meals to get in shape for the summer season. Salads are a great way to do both, as well as
fit in generous servings of nutrient packed produce. Here are some tips and a recipe to help get
best way to make tossed salad is to fill your clean kitchen sink or a
large bowl with cold water. Chop
lettuce and add to the water. Stir
well and allow all of the dirt to fall to the bottom. Remove lettuce and
drain in a colander. Store lettuce
in a plastic bag in the refrigerator; it keeps for about a week.
- Use a
variety of dark greens including romaine, red leaf, spinach or watercress.
- Add a
little red cabbage or grated carrots for color and texture. Be generous with fresh seasonal
vegetables like tomatoes, cucumbers, peppers, etc.
your salad with vinegar and a little oil. Add fresh or dried herbs and black pepper. Commercial salad dressings are usually
high in sodium.
6 cups romaine lettuce
1 ripe tomato, chopped
1 cup canned kidney beans, rinsed
½ green pepper, cored, seeded and
2 green onions, sliced
1 carrot, peeled and grated
1 Tbsp. Olive oil
3 Tbsp. Red wine vinegar
Black pepper to taste
Garnish: 1 ounce baked corn tortilla chips, crunched
into small pieces
Directions: Place the salad ingredients into a large
salad bowl in the order they appear. Chill until ready to serve. When
ready to serve, toss the salad with the dressing ingredients and top with the
garnish of tortilla chips. Serve immediately.
Serves 4. Each 2 cup serving: 156 calories, 6 grams
fat, 0 mg cholesterol, 58 mg sodium, 22 grams carbohydrate, 6 grams fiber, 6
grams protein. Diabetic exchange: 1
½ starch, 1 veg., 1 fat.