Diabetic Healthy Salads 2

Diabetic Healthy Salads 2

Broccoli & Bean Salad

2 cups small chopped broccoli florets
3 tablespoons red wine vinegar
2 teaspoons olive oil
1/4 teaspoon black pepper
1/8 teaspoon salt
1 clove garlic, minced
2 tablespoons chopped pimento
1/4 cup chopped onion
1 15-ounce can white beans, rinsed and drained

Steam broccoli, covered, for 3 minutes. Combine all ingredients. Chill. Makes 6 servings.

Nutritional Information (1 serving):
Calories: 115
Carbohydrates: 19 grams
Protein: 6 grams
Fat: 2 grams
Saturated fat: trace
Cholesterol: 0
Fiber: 5 grams
Sodium: 57 mg
Potassium: 445 mg
Calcium: 69 mg
Exchanges: 1 starch, 1/2 fat, 1 vegetable

Broccoli & Cauliflower Salad

4 cups cauliflower, broken into florets
2 cups broccoli, broken into florets
1 cup sliced radishes
1 bunch thinly sliced green onions
1/4 cup sliced ripe olives
8 ounces low-fat sour cream
1 tablespoon lemon juice
2 tablespoons grated Parmesan cheese
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/8 teaspoon black pepper

In a large bowl combine cauliflower, broccoli, radishes, onion and olives; toss gently. In a blender, combine sour cream, lemon juice, Parmesan, garlic powder, salt and pepper. Cover and blend well. Pour the dressing over the vegetables tossing to coat well. Cover and refrigerate up to 2 hours. (You can use all broccoli or all cauliflower in this recipe.) Makes 10 servings.

Nutritional Information (1 serving):
Calories: 62
Carbohydrates: 6 grams
Protein: 3 grams
Fat: 4 grams
Saturated fat: 2 grams
Cholesterol: 10 mg
Fiber: 2 grams
Sodium: 138 mg
Potassium: 282 mg
Calcium: 72 mg
Exchanges: 1 vegetable, 1 fat

Broccoli & Shrimp Salad

6 cups small broccoli florets
1/2 cup cooked and peeled shrimp
3/4 cup thinly sliced radishes
1/3 cup nonfat sour cream
1/3 cup nonfat mayonnaise
1/3 cup plain nonfat yogurt
1 tablespoon lemon juice
1/4 teaspoon black pepper
1/4 teaspoon salt

Steam broccoli, covered for 3 minutes. Cool. Combine all ingredients and stir well. Serve chilled. Makes 8 servings.

Nutritional Information (1 serving):
Calories: 61
Carbohydrate: 7 grams
Protein: 6 grams
Fat: 2 grams
Saturated Fat: 1 gram
Cholesterol: 34 mg
Fiber: 2 grams
Sodium: 244 mg
Potassium: 308 mg
Calcium: 71 mg
Exchanges: 1 vegetable, 1 lean meat