Combine 1 carrot and 1 apple, finely grated,
3/4 c. unsweetened canned pineapple chunks, 1/4 c. raisins. Stir in 2
T. yogurt, dash cinnamon, and Equal. Cover and refrigerate.
Shredded Zucchini and
2 medium zucchini
1/4 small onion
1 medium carrot
1/3 c. raisins
1/3 c. plain nonfat yogurt
1/4 c. unsalted dry-roasted peanuts
1/2 t. dried dillweed
4 lettuce leaves
Shred zucchini, carrot and onion, draining any excess liquid. Combine
with rest, mix. Serve on lettuce leaves.
Combine 1/2 c. plain yogurt, 2 T. vinegar,
2 t. lemon juice, any desired seasonings. Blend well. Combine 2 c. cooked
brown rice with assorted vegetables, finely chopped (cucumber, peas,
squash, etc.) Add yogurt mix and toss lightly. Refrigerate at least
Sprinkle 3 c. sliced, cooked new potatoes with
2 T. red wine vinegar; let stand 1 hour. In another bowl, toss 2 tomatoes
in wedges and 2 c. cooked, cut green beans with 1/3 c. wine vinaigrette;
let stand 1 hour. Arrange salad greens; place potatoes in center and surround
with tomatoes and beans. Garnish with capers and small, pitted ripe olives.
Drain 3 cans french green beans, 1 can tiny
green peas. Slice 1 small bottle stuffed olives and add. Cut 1 bunch spring
onions into approximately 2 1/2 inch strips. Sliver 1/4 c. almonds and
add, Cut 4 stalks celery into matchstick pieces. Add dressing, marinate
overnight. Drain before serving.
Green Bean Salad
Dressing: Blend 2 c. salad oil, 1/2 c. vinegar, 1 t. Worcestershire
sauce, 1 T. salt, 1/2 c. confectioners' sugar, 1/2 t. dry mustard, juice
of 1 1/2 oranges, 1 1/2 lemons, 2 cloves garlic, crushed. Serves 8-10
Lean Bean Salad
1 16 oz can garbanzo beans
1 T. vegetable oil (or less)
1 15-oz can French style green beans
1/4 c. wine vinegar
1 small red onion, chopped
2 T. sugar
1 t. garlic powder
1 T. parsley
1/4 c. parmesan cheese
chopped toasted walnuts (optional)
Drain beans well. Combine other ingredients and add beans. May be chilled
or served immediately.
Marinated Bean Salad
Combine cans of cannellini, chickpeas, drained
and rinsed. Add 1/2 c. diced celery, and 1/2 c. red onion, 4 plum tomatoes,
seeds removed and diced. In blender puree 2 cloves garlic, 1/2 c. mixed
fresh herbs (parsley, basil, marjoram) and 2 T. of olive oil, lemon juice,
rice vinegar. Pour over beans and fold. Add salt to taste. If refrigerated,
bring to room temperature.
Soak 1 c. uncooked bulgar in hot water to
cover 30 min. Combine 1/4 c. lemon juice, 1/2 t. salt, a clove minced
garlic, 1 T. water; mix well. Slowly stir in 3 T. olive oil. Shake 30
sec. Drain bulgar, add 2 diced tomatoes, 4 green chopped onions, 1 c.
minced fresh parsley, 1/2 c. minced fresh mint leaves. Toss with dressing,
chill well. Use lettuce leaves to scoop up.
Cook barley in double amount of water about
40 min. Cool. Add in chopped tomato, 2 T. diced carrots, chopped scallions,
1 small diced onion, 1/4 c. chopped celery. Flavor with 1 T. olive oil,
3 T. lemon or lime juice, a little vinegar, a little salt.
Vegetable Pasta Salad
1/2 c. diced mozzarella or feta cheese
1/2 c. diced tomatoes or halved cherry tomatoes
1/2 c. halved pitted olives
1 1/2 c. raw or blanched fresh veggies in bite-sized pieces
12 oz. small shells, penne, or ziti, cooked and drained
1/2 c. olive oil
1/2 c. lemon juice
2 cloves garlic, minced
1/2 c. chopped fresh parsley
Toss pasta, veggie, etc. in large salad bowl. Combine oil, juice, garlic,
parsley in jar with tight lid and shake. Toss with salad and chill before
serving. Can also add cooked chicken, tuna, etc.
Lemony Orzo Salad [Ukrops]
1 c. uncooked orzo
1/3 c. diced zucchini
1/3 c. diced red onion
1/3 c. minced fresh parsley
3 T. fresh lemon juice
1 T. minced fresh basil
1 T. olive oil
2 t. minced fresh mint
1/2 t. salt
1 c. diced tomatoes
1/3 c. crumbled feta cheese
2 T. chopped kalamata olives
Cook orzo plain and drain. Combine orzo, zucchini, and onion in large
bowl and toss. Combine parsley, juice, herbs, oil, salt, and stir with
whisk. Stir into orzo mixture. Add tomatoes, cheese and olives, tossing
gently to coat.
Tomatoes, Mint & Toasted Pine Nuts
2 cups water
1 cup bulgur wheat, uncooked
1 1/2 pounds pear tomatoes, cored, seeded and chopped
3 green onions, trimmed and finely diced
1 cup minced fresh parsley
1/2 cup minced fresh mint leaves
1/4 cup olive oil
3 tablespoons rice wine vinegar
1/2 teaspoon salt
1/4 teaspoon ground black pepper
8 large butter lettuce leaves
1/2 cup pine nuts, toasted
Bring the water to a boil and stir in the
bulgur. Cover, reduce heat to low and simmer for 20 minutes. Let stand
an additional 5 minutes before removing the lid. Turn into a bowl and
allow to cool for a few minutes.Toss tomatoes together with the bulgur,
then add green onions, parsley and mint; set aside. Whisk together olive
oil, vinegar, salt and pepper in a small bowl, then pour over the bulgur
mixture. Toss well to combine.You may prepare the salad ahead of time
and refrigerate, but bring it to room temperature before serving. To
serve, mound the salad on lettuce leaves and garnish with pine nuts.
If pear tomatoes are not available, substitute large cherry tomatoes
Chicken Waldorf Salad
3/4-1 lb. boneless chicken breast halves
1 1/2 c. diced red apples
1 1/4 t. lemon juice
1/2 c. diced celery
1/2 c. chopped walnuts
3 T. salad dressing or yogurt
1 T. Dijon mustard
1/2 t. salt
Microwave chicken (plastic wrapped) 7 to 9 min. rotating once. Cut into
1/2 inch cubes. Toss apples with lemon juice; set aside. Combine chicken,
celery, walnuts, etc. Stir gently. Add undrained apples and mix well.
Serve on bed of lettuce surrounded by apple slices and garnished with
Chicken Salad Melon
1 chicken breast, cut in 1/4 inch cubes.
1/2 t. salt
1/2 t celery seed
1/2 c. mayonnaise/yogurt
2 T. lime juice
3/4 c. halved, seedless grapes
1/2 c. chopped celery
1/2 c. chopped walnuts
Microwave chicken 3-6 minutes, stirring once. Drain, cover, and refrigerate
until chilled. Then season. Add yogurt and lime juice; toss. Add grapes,
celery, and walnuts. Fill cut cantaloupes. Cover tightly with plastic
wrap and refrigerate to blend flavors. Serve with lime wedges.
Hot Chicken Salad Pie
Use 2 1/2 lb. chicken, cooked and cold.
Bake pie shell, reduce heat to 350 degrees. Toss chicken with 1 t. msg,
1 t. salt, 1 1/2 c. chopped celery, 1 1/2 c. fine fresh bread cubes,
1 c. chopped walnuts or pecans. Blend in 3/4 c. yogurt, 2 T. lemon juice,
2 t. dry mustard, 2 t. Worcestershire sauce. Toss with chicken. Spoon
in pie shell, sprinkle with 1/2 c. shredded Cheddar cheese. Cook at
350 40-45 minutes.
Chicken Salad Tarragon
1 lb. chicken breast
3/4 c. nonfat mayonnaise
1 T. tarragon vinegar
1/2 c. raisins
1/2 c. chopped pecans
Place breast and enough water to cover in small pot. Cover, simmer 25
min. Cool in broth, then place in frig to chill thoroughly. Cut chicken
in small piece. Stir in all else, including salt and pepper to taste.
(I like to put in fresh or dried tarragon also)
Chicken Salad with
Green Beans, Feta and Toasted Walnuts
4 c. 1-inch cut green beans (about 1 pound)
2 c. chopped roasted chicken breasts (2)
1/4 c. chopped fresh parsley
2 T. chopped walnuts, toasted
chunks of feta cheese to taste
1-2 T. chopped fresh mint
2 T. white wine vinegar
2 t. olive oil
1/4 t. salt
Steam beans, covered, 6 minutes (can add diced red onion). Combine beans,
chicken, parsley, nuts, and mint in large bowl. Combine vinegar, oil,
salt in small bowl; stir well and pour over mixture and stir again.
Tuna and Bean Salad
2 cans cannellini or borlotti beans
2 cans tuna fish, drained
4 T. extra-virgin olive oil
2 t. fresh lemon juice
1 T. chopped fresh parsley
3 scallions, thinly sliced.
Rinse beans in strainer, drain, put in serving dish. Add tuna in large
flakes. In small bowl make dressing, pour over beans and tuna. Sprinkle
with scallions. Toss well.
Lemon and Caper Tuna
Pasta Salad [Ukrops]
12 oz. small pasta shells
1/2 c. olive oil
a can tuna, drained and flaked
2 lemons, juiced
1 large tomato, seeded, chopped
1/2 red onion, thinly sliced
3 T. capers
1/4 c. caper bring
1 pinch salt, pepper.
Cook pasta. Drain, rinse with cold water, and drain again. Transfer to
large bowl and mix in olive oil. Add tuna, lemon juice, tomato, onion,
capers, and bring; toss. Season with salt and pepper to taste.
Green Salad with Pears, Walnut & Feta
1 medium ripe pear (not Bosc)
2 T. fresh lemon juice
1 small head soft lettuce, or 12 leaves romaine, or combination
1-2 T. walnut or olive oil
1/2 c. coarsely chopped walnuts, toasted (in microwave or toaster oven)
1/2-1 c. crumbled feta
1/2 t. vinegar (red wine, sherry, or champagne)
Cut pear into thin slices (peeling optional). Place in small bowl and
cover with lemon juice. Set aside. Place clean, dried lettuce in medium-sized
bowl. Pat once more with paper towels. Break into bite-size pieces,
drizzle lightly with oil, and toss. Gently toss in walnuts & feta.
Sprinkle in the vinegar (grate in some black pepper?). Add pear slices
with fork or slotted spoon. Arrange on top of salad and serve.
Soften 1 enveloped gelatin in 1/4 c. water
for 5 min. Heat over low heat, stirring constantly, until dissolved.
Add 1 1/2 c. apple juice. Chill until mixture begins to thicken. Stir
in 1 c. diced, unpared apple, 1/2 c. red grapes, halved and seeded,
and 1/4 c. chopped celery. Pour into mold, chill.
Honey of a Waldorf Salad
2 c. chopped apples
1 T. lemon juice
1/2 c. celery, finely diced
1/3 c. chopped walnuts
1/2 c. sliced green grapes
1/4 c. light mayonnaise
2 T. honey
Combine all ingredients and stir. To retard browning, sprinkle lemon
juice over apples and stir before adding other ingredients.
Cranberry Party Salad
2 pkg raspberry-flavored gelatin
1 c. lowfat yogurt
3 c. fresh cranberries
1/2 c sugar
1 1/2 c canned crushed pineapple, drained
1/2 c. finely chopped walnuts
2 small apples, unpeeled, chopped into 1/4"
Prepare gelatin according.
Add yogurt; stir until blended. Chill until slightly thickened. Put
in blender to chop the cranberries and sweetener. Add with remaining
ingredients to thickened jello; spoon into a large bowl.
16 oz. bag spinach leaves
2 t. chopped dill (1 t. dried)
4 t. toasted sesame seeds
4 c. sliced strawberries
1/3 c. red wine vinegar
1/4 + 2 t. sugar
1/2 t. onion, garlic powders
1/4 teaspoons salt
1/4 safflower oil
3/4 c. chopped toasted pecans
Place spinach leaves in large salad bowl. Sprinkle with dill, seeds, and
berries. For dressing, combine vinegar and sugar, whisking to dissolve
sugar. Whisk in powders and salt until combined. Whisk in oil. Fold in
Creamed Herb Dressing
8 oz yogurt
2 T. chopped chives
1 t. dried dill
1 t mixed herbs (parsley, basil, etc)
1 T. lemon juice.
Combine in blender and process. Cover and refrigerate overnight. Can
be refrigerated up to 4 days.
Fluffy Blue Cheese Dressing
1 c. cottage cheese
1/4 c. water
1 T. lemon juice
1/4 c. instant nonfat dry milk
1/4 t. onion salt
1/4 c. crumbled blue cheese
In blender beat cottage cheese, lemon juice and onion salt until smooth.
Add water and nonfat dry milk and beat until fluff; blend in blue cheese.
1 c. plain nonfat yogurt
1 T. poppy seeds
2 t. honey
juice of 1 lime
Combine all in bowl and serve chilled. Good over fruit or seafood with
3/4 c. water
2 t. Dijon mustard
1/4 c. balsamic vinegar
1 1/2 t. dried basil
3 t. capers
1 T. fresh parsley, chopped
Combine. Adjust vinegar to taste. Store in covered container in refrigerator.
3/4 cup water
1/4 cup balsamic vinegar
3 teaspoons capers
2 teaspoons dijon mustard
1 teaspoon dried basil
1 tablespoon fresh parsley, chopped
Combine the ingredients. Adjust vinegar to taste, since it has a stong
flavor. Store in a covered container in the refrigerator. Makes 1 cup
1/2 cup balsamic vinegar
3 tablespoons nonfat mayonnaise
3 tablespoons water
3 tablespoons orange juice
1/4 teaspoon basil
1/4 teaspoon oregano
1/4 teaspoon salt, sugar
Whisk until blended.
1 tablespoon cider vinegar
1 tablespoon honey
3/4 cup yogurt
1 teaspoon poppyseed
Whisk together cider vinegar and honey. Add yogurt, stirring until well
mixed. Stir in poppyseed. Drizzle over salad. Makes slightly less than
1 cup of dressing.
1/2 cup walnut oil
1/2 cup yogurt
2 tablespoons orange juice
1 tablespoon honey
Combine walnut oil, yogurt, orange juice and honey; whisk together to
blend well. Refrigerate until serving time.