TOSSED SALADS CHEF S SALAD 1 clove garlic, halved 6 cups torn iceberg lettuce 3 cups torn romaine lettuce 6 ounces Swiss or cheddar cheese 6 ounces fully cooked ham or beef 6 ounces cooked chicken or turkey 4 hard-cooked eggs, sliced 3 medium tomatoes, cut into wedges 2 small green peppers, cut into rings and quartered Salad Dressing of choice Rub 6 large individual salad bowls with the cut surface of the garlic clove. Discard garlic. Place torn iceberg and romaine lettuce in salad bowls. Cut cheese and meats into julienne strips. Arrange cheese, meats, eggs, tomatoes, and green pepper over the greens. Toss with a salad dressing. Serves 6 Nutrition information (without dressing): 290 calories; 17g total fat; 8g saturated fat; 203mg cholesterol; 10g total carbohydrate; 3g dietary fiber; 26g protein; 518mg sodium; 601mg potassium; 322mg calcium; 2mg iron; 64mg vitamin C; 288RE vitamin A; 105mcg folacin
TOSSED SALADS TOSSED SALAD WITH CREAMY DILL DRESSING Dressing 2/3 cup nonfat plain yogurt 2 garlic cloves, minced 1 tablespoon chopped fresh dill or 1 teaspoon dried dill weed 2 teaspoons sugar 1/8 teaspoon coarse ground black pepper 1 tablespoon white wine vinegar Salad 5 cups chopped red leaf lettuce 1 medium cucumber, peeled if desired, seeded and chopped 1 ripe medium tomato, chopped ½ cup fat-free croutons In small bowl, combine all dressing ingredients, blend well. In large bowl, combine lettuce, cucumber and tomato. Pour dressing over salad, toss gently to mix thoroughly. Top with croutons. Makes 6 1-cup servings 51 calories; trace total fat; trace saturated fat; trace cholesterol; 10g total carbohydrate; 2g dietary fiber; 3g protein; 48mg sodium; 319mg potassium; 98mg calcium; 1mg iron; 16mg vitamin C; 113RE vitamin A; 37mcg folacin
MIXED SALADS MACARONI SALAD 8 ounces macaroni, cooked and drained ½ cup chopped celery ½ cup chopped green pepper ½ cup chopped onion ½ cup shredded carrots ¼ cup chopped sweet pickles 1 14- to 16-ounce can peas, drained ½ cup mayonnaise 1 tablespoon mustard 1 ½ teaspoon salt ½ tsp pepper Combine all ingredients, toss lightly. Chill and serve. Makes 10 servings 202 calories; 10g fat; 1g saturated fat; 4mg cholesterol; 25g total carbohydrate; 3g dietary fiber; 5g protein; 563mg sodium; 154mg potassium; 25mg calcium; 2mg iron; 13mg vitamin C; 210RE vitamin A; 24mcg folacin
MIXED SALADS BLACK BEAN, CORN AND RICE SALAD ½ cup uncooked instant white rice ½ cup water 2 tablespoons chopped fresh cilantro 1/8 teaspoon salt 3 tablespoons chili sauce 2 teaspoons olive oil 1 teaspoon fresh lime juice 1 15-ounce can black beans, drained and rinsed 1 11-ounce can whole kernel corn with red and green peppers, drained Cook rice in water as directed on package, omitting margarine and salt. Meanwhile combine 1 tablespoon of the cilantro, salt, chili sauce, oil and lime juice. Blend well. In large bowl, combine cooked rice, black beans, and corn. Add chili sauce mixture, toss well. Sprinkle with remaining 1 tablespoon cilantro. Makes 6 1/2 cup servings 138 calories; 2g total fat; trace saturated fat; 0mg cholesterol; 24g total carbohydrate; 5g dietary fiber; 5g protein; 376mg sodium; 132mg potassium; 5mg calcium; 1mg iron; 8mg vitamin C; 58RE vitamin A; 21mcg folacin
ARRANGED SALADS FRUIT SALAD WITH STRAWBERRY POPPY SEED VINAIGRETTE Vinaigrette ½ cup sliced fresh strawberries 1 tablespoon sugar 1 tablespoon raspberry vinegar 1/3 cup nonfat vanilla yogurt ¾ teaspoon poppy seed Salad 4 cups loosely packed torn fresh spinach 2 kiwi fruit, peeled, sliced 1 mango, peeled, cut into wedges or chunks 2 cups fresh strawberries, sliced 1 cup seedless red grapes, halved if desired In blender container or food processor bowl with metal blade, puree ½ cup strawberries until smooth. Add sugar and vinegar, blend well. Blend in yogurt. Stir in poppy seed. Refrigerate until serving time. To assemble salads, layer all salad ingredients on 4 individual salad plates. Drizzle vinaigrette over salads. Makes 4 servings 142 calories; 1g total fat; trace saturated fat; trace cholesterol; 34g total carbohydrate; 6g dietary fiber; 3g protein; 43mg sodium; 660mg potassium; 109mg calcium; 2mg iron; 114mg vitamin C; 416RE vitamin A; 86mcg folacin
SALMON & AVOCADO SALAD ARRANGED SALADS 1 cup rings or elbow macaroni 2 cups flaked salmon ½ cup finely chopped celery 2 hard-cooked eggs, chopped ½ cup mayonnaise 1 teaspoon curry powder 3 avocados 2 tablespoons lemon juice Lettuce leaves Paprika Cook macaroni according to package directions, drain well. Cool. Flake salmon in medium bowl. Add cooled macaroni, celery, eggs, mayonnaise and curry powder, toss lightly. Chill well. Just before serving, halve the avocado lengthwise and remove pit, peel avocado and brush all over with lemon juice to prevent them from discoloring. Fill each avocado half with salmon mixture. Serve filled avocados on lettuce leaves, garnish with paprika. Makes 6 servings. 495 calories; 38g total fat; 6g saturated fat; 119mg cholesterol; 22g total carbohydrate; 3g dietary fiber; 22g protein; 572mg sodium; 949mg potassium; 196mg calcium; 3mg iron; 11mg vitamin C; 116RE vitamin A; 90mcg folacin
MEXICAN BEAN SALAD LAYERED SALADS 1 large head lettuce, torn 3 tomatoes, chopped 1 onion, finely chopped 1 pound longhorn cheese, grated 1 pound can ranch-style beans, drained 2 cups crumbled corn chips Salad dressing of your choice Layer the ingredients beginning with the lettuce into a bowl, add the others in the order listed. Sprinkle chips on top before serving. Serve with dressing. Makes 10 servings 289 calories; 19g total fat; 10g saturated fat; 48mg cholesterol; 16g total carbohydrate; 4g dietary fiber; 15g protein; 545mg sodium; 240mg potassium; 352mg calcium; 1mg iron; 10mg vitamin C; 186RE vitamin A; 47mcg folacin
8 LAYER VEGETABLE SALAD LAYERED SALADS 2 ½ cups fresh spinach, torn 1 medium head iceberg lettuce, torn 2 bunches green onions, chopped 1 cup mayonnaise 1 cup fat-free sour cream 1 10-ounce package frozen peas 4 pieces bacon, cooked and crumbled ½ cup grated cheddar cheese 2 hard-cooked eggs, sliced 2 tomatoes, chopped Cook peas according to package directions, cool. (One cup canned peas can be substituted.) Layer spinach, lettuce, and onions. Mix sour cream and mayonnaise. Spread over vegetables, seal edges. Just before serving, top with sliced eggs, tomatoes, and cheese. Makes 12 servings 218 calories; 19g total fat; 4g saturated fat; 51mg cholesterol; 8g total carbohydrate; 2g dietary fiber; 7g protein; 230mg sodium; 225mg potassium; 91mg calcium; 1mg iron; 13mg vitamin C; 212RE vitamin A; 61mcg folacin
CIDER WALDORF MOLD MOLDED SALADS 2 cups apple cider or apple juice 1 3-ounce package lemon-flavored gelatin 1 cup finely chopped apple ¼ cup finely chopped celery ¼ cup finely chopped pecans Lettuce Fat-free mayonnaise or salad dressing In a saucepan, bring 1 cup of the apple cider to boiling. Dissolve gelatin in boiling cider, stirring constantly. Stir in the remaining apple cider. Chill until partially set (the consistency of unbeaten egg whites). Fold in chopped apple, celery, and pecans. Pour into a 3-cup mold or spoon into 6 individual molds. Chill until firm. Unmold onto lettuce lined plate(s). Serve with fatfree mayonnaise or salad dressing. Makes 6 servings 135 calories; 3g total fat; trace saturated fat; 0mg cholesterol; 26g total carbohydrate; 1g dietary fiber; 2g protein; 43mg sodium; 153mg potassium; 11mg calcium; trace iron; 2mg vitamin C; 2RE vitamin A; 4mcg folacin Unmolding a Gelatin Salad Take the tip of a small paring knife or spatula and loosen the edges of the gelatin from the mold and around the center of a ring mold. Then, dip the mold just to the rim in warm water for a few seconds. Tilt slightly to ease gelatin away from the edge and let air in. Tilt and rotate mold so air can loosen gelatin all the way around. Next, center and upside down serving plate over the mold. Holding tightly, invert the plate and mold together. Shake mold gently. Lift off the mold, being careful not to tear the gelatin. If the salad does not slide out, repeat the process.
STRAWBERRY SALAD MOLDED SALADS 2 3-ounce packages strawberry gelatin 2 cups boiling water 2 small boxes frozen strawberries 2 bananas mashed 1 small can crushed pineapple in juice 1 cup nonfat sour cream ½ cup pecans, chopped Mix jello and boiling water, stir until dissolved. Add strawberries, bananas and pineapple. Add nuts. Pour ½ of this mixture into a large mold. Set jello and spread with sour cream. Pour remaining jello over this and chill until firm. Serve on lettuce, if desired. Makes 8 servings 255 calories; 5g total fat; trace saturated fat; 3mg cholesterol; 52g total carbohydrate; 3g dietary fiber; 5g protein; 81mg sodium; 240mg potassium; 59mg calcium; 1mg iron; 38mg vitamin C; 134RE vitamin A; 30mcg folacin Unmolding a Gelatin Salad Take the tip of a small paring knife or spatula and loosen the edges of the gelatin from the mold and around the center of a ring mold. Then, dip the mold just to the rim in warm water for a few seconds. Tilt slightly to ease gelatin away from the edge and let air in. Tilt and rotate mold so air can loosen gelatin all the way around. Next, center and upside down serving plate over the mold. Holding tightly, invert the plate SALAD ESSENTIALS and mold together. Shake mold gently. Lift off the mold, being careful not to tear the gelatin. If the salad does not slide out, repeat the process.
WARM ITALIAN PORK SALAD COOKED SALADS ¾ pound pork tenderloin, cut into thin bite sized strips ¼ cup reduced fat Italian salad dressing 5 teaspoons (1/2 1.0-oz pkg.) ranch salad dressing mix ¼ cup mayonnaise or salad dressing ¼ cup skim milk 1 tablespoon olive oil 5-6 cups torn mixed Boston and red leaf lettuce 1 cup small fresh broccoli florets 2 medium zucchini, cut into ½ inch cubes (1 ½ cups) 2 Italian plum tomatoes,each cut into 6 wedges In small bowl, combine pork and Italian dressing, toss to coat. Let stand at room temperature for 10 minutes to marinate. Meanwhile, in another small bowl, combine ranch dressing mix, mayonnaise and milk, blend well. Set aside. Heat oil in large non-stick skillet over medium-high heat until hot. Add pork mixture, cook and stir until pork is no longer pink. To serve, arrange lettuce on 4 individual dinner plates. Top each with broccoli, zucchini, tomato wedges and cooked pork. Drizzle with dressing. Makes 4 servings 298 calories; 20g total fat; 3g saturated fat; 61mg cholesterol; 11g total carbohydrate; 3g dietary fiber; 22g protein; 517mg sodium; 928mg potassium; 77mg calcium; 2mg iron; 39mg vitamin C; 106RE vitamin A; 106mcg folacin
COOKED SALADS HOT GERMAN POTATO SALAD 4 medium potatoes 6 slices bacon 2/3 cup onion, chopped 2 tablespoons flour 2 tablespoons sugar 1 ½ teaspoon salt ½ teaspoon celery seed pepper, to taste 2/3 cup water 6 tablespoons cider vinegar Boil potatoes in their jackets. Peel and slice thin. Fry bacon slowly in skillet, drain on paper towel. Crumble. Sauté onion in bacon fat until golden brown. Blend in flour, sugar and seasonings. Cook over low heat, stirring until smooth and bubbly. Remove from heat. Stir in water and vinegar. Bring to a boil, stirring constantly. Boil 1 minute. Stir potatoes and crumbled bits of bacon in carefully. Remove from heat, cover and let stand until ready to serve. Makes 4 servings 190 calories; 5g total fat; 2g saturated fat; 8mg cholesterol; 30g total carbohydrate; 2g dietary fiber; 6g protein; 695mg sodium; 778mg potassium; 26mg calcium; 1mg iron; 29mg vitamin C; 0RE vitamin A; 21mcg folacin
FROZEN FRUIT SALAD FROZEN SALADS 1 ½ cup sugar 1 cup nonfat sour cream 1 tablespoon lemon juice 8-ounce whipped topping 1 cup crushed pineapple in juice, drained 3 bananas, mashed ½ cup maraschino cherries, drained and chopped ½ cup pecans, chopped Mix all ingredients well and freeze in airtight container. To serve, remove from freezer and allow to soften slightly. Makes 12 servings 252 calories; 8g total fat; 4g saturated fat; 2mg cholesterol; 46g total carbohydrate; 1g dietary fiber; 2g protein; 25mg sodium; 179mg potassium; 36mg calcium; trace iron; 5mg vitamin C; 105RE vitamin A; 9mcg folacin
FROZEN SALADS CHERRY SALAD 1 can cherry pie filling 1 can sweetened condensed milk 1 small can drained pineapple chunks in juice, drained 1 8-ounce carton whipped topping Mix all ingredients together and freeze in airtight container. To serve, remove from freezer and allow to soften slightly. Makes 6 servings 403 calories; 14g total fat; 11g saturated fat; 17mg cholesterol; 67mg total carbohydrate; 1g dietary fiber; 5g protein; 82mg sodium; 330mg potassium; 161mg calcium; trace iron; 6mg vitamin C; 101RE vitamin A; 11mcg folacin
CREATE A TOSSED SALAD 6 cups torn salad greens 1 ½ cups desired salad ingredients Salad Dressing of your choice In a large salad bowl combine your favorite torn salad greens and a combination of 2 or more desired salad ingredients. Cover and chill till serving time. Toss salad lightly with desired salad dressing. Top with a garnish. Serve immediately. 6 servings SALAD GREEN SUGGESTIONS: Choose 2 or more of the following: iceberg, romaine, curly endive, spinach, leaf lettuce, Bibb, Boston, secarole, watercress, Chinese cabbage, Swiss chard, mustard greens, beet tops, kale leaves, dandelion greens or fennel. SALAD INGREDIENT SUGGESTIONS: Choose 2 or more of the following: Fresh vegetables (tomatoes, cucumbers, mushrooms, celery, radishes, carrots, cauliflower, broccoli, zucchini, red cabbage, bean sprouts, green peppers, onion, or water chestnuts), cooked vegetables (broccoli, Brussels sprouts, peas beans, or artichoke hearts), salad highlighters (avocado, anchovy, hard-boiled eggs, tofu, raisins, olives, chives, or green onions), and cheese (cheddar, Monterey Jack, Swiss, Muenster, Colby, American, brick, or Gruyere. SALAD GARNISH SUGGESTIONS: Top the salad with 1 or more of the following: croutons, toasted pumpkinseeds or sunflower seeds, peanuts, pecans, walnuts, bacon bits, parsley sprigs, carrot curls, or hard-cooked egg slices.