Diabetic Healthy Salads 7

Diabetic Healthy Salads 7

Shrimp Vegetable Salsa Salad

2 cups cooked fresh green beans
2 cups chopped tomato
1 cup thinly sliced red onion
1/2 pound cooked peeled shrimp
10 sliced pitted ripe olives
2 cups frozen corn, thawed
3/4 cup salsa
2 tablespoon tarragon flavored vinegar
2 teaspoon olive oil
1/2 teaspoon dried tarragon

Combine all ingredients and stir well. Yield 8 servings.

Nutritional Information (1 serving):
Calories: 104
Carbohydrates: 16 grams
Protein: 7 grams
Fat: 2 grams
Saturated fat: trace
Cholesterol: 42 mg
Fiber: 3 grams
Sodium: 192 mg
Potassium: 364 mg
Calcium: 38 mg
Exchanges: 1 starch, 1/2 lean meat

Tabouli Salad

1/2 cup cracked wheat
3 tomatoes
1 green pepper
1 medium onion
1 cucumber
1 cup fresh parsley
1/2 cup lemon juice
1/4 teaspoon salt
2 tablespoons cooking oil

Soak wheat in 2 cups cold water for one hour. Dice tomatoes, green pepper, onion, cucumber and mix together with cracked wheat. Add parsley, lemon juice, salt and oil. Chill. Serve cold. Makes 8 servings.

Nutritional Information (1 serving):
Calories: 106
Carbohydrates: 17 grams
Protein: 3 grams
Fat: 4 grams
Saturated fat: trace
Cholesterol: 0 mg
Fiber: 3 grams
Sodium: 80 mg
Potassium: 309 mg
Calcium: 28 mg
Exchanges: 1 starch, 1/2 fat

Tuna & Carrot Salad

1 cup cooked salad macaroni
1/2 cup grated carrots
1 6 1/2-ounce can water packed tuna, drained
1/2 cup chopped celery
1/2 cup frozen peas
1 hard boiled egg, chopped
1/4 cup fat-free mayonnaise

Mix all ingredients together and serve on lettuce leaves. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 171
Carbohydrates: 23 grams
Protein: 15 grams
Fat: 2 grams
Saturated fat: 1 gram
Cholesterol: 58 mg
Fiber: 3 grams
Sodium: 350 mg
Potassium: 260 mg
Calcium: 30 mg
Exchanges: 1 1/2 starch, 2 very lean meat

Waldorf Salad

2 tablespoons low-fat sour cream
2 teaspoons lemon juice
3 medium apples, peeled and diced
1/2 cup celery, dices
2 tablespoons walnuts, chopped

Mix sour cream and juice. Fold apples, celery, and nuts into dressing. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 92
Carbohydrates: 16 grams
Protein: 1 gram
Fat: 4 grams
Saturated fat: 1 gram
Cholesterol: 3 mg
Fiber: 2 mg
Sodium: 17 mg
Potassium: 183 mg
Calcium: 22 mg
Exchanges: 1 fruit, 1/2 fat