Tag Archives: salad

Lemon Curried Pea Salad

This is a great salad to serve next to eastern inspired dishes such as Chicken Satay.

Lemon Curried Pea Salad
Lemon Curried Pea Salad

8 servings
80 calories per serving

Salad:
15 oz. can black eyed peas, rinsed and drained
11 oz. can corn, drained
½ c chopped red onion
½ c thinly sliced celery
1 t finely shredded lemon peel

Dressing:
2 T lemon juice
1 T water
1 t oil
1 clove garlic, minced
½ t curry powder
½ t Dijon mustard
1/8 t pepper

Mix salad ingredients in a bowl. Whisk together dressing ingredients and toss with salad. Cover and refrigerate several hours for flavors to mingle.

Celery Seed Dressing

One problem with salad is that I love it SWIMMING in dressing. And even low cal and low fat dressing really pack on the calories when you put on as much as I like to. So this is the first of a series of cornstarch based salad dressings I make – the cornstarch helps thicken the dressing so you barely miss the oil. And at only 3 calories per tablespoonful, I can really pour it on 🙂

Celery Seed Dressing
Celery Seed Dressing

Makes 1 c
3 calories per T

1 T cornstarch
1 t sugar
1 t paprika
1 t celery seed
½ t onion powder
½ t dry mustard
2 t salt
1 c water
¼ c vinegar

In a sauce pan mix the first 7 ingredients then gradually stir in the water and vinegar and quickly bring to a boil stirring constantly. Allow mix to thicken then cool and keep in the refrigerator. Shake well before using.

Asian Garden Salad

Simple, low cal, nutritious and a nice change from your regular green salad!

Asian Garden Salad
Asian Garden Salad

6 servings
126 calories per serving

1/3 c thinly sliced scallions
4 T soy sauce
3 T water
2 c boiling water
1 ½ t sesame oil
¼ t garlic powder
¼ t red pepper flakes
1 3 oz. package low fat ramen noodle soup
2 c boiling water
2 c fresh pea pods, halved crosswise
1 c fresh bean sprouts
1 c sliced mushrooms
8 oz. can baby corn, drained and halved crosswise
1 red bell pepper cut into small strips
3 c shredded Chinese cabbage

Combine green onions, soy, water, oil, garlic powder and red pepper flakes and set aside. Break up ramen noodles and discard seasoning packet. Add peapods and pour 2 c boiling water over the mix and let stand 1 minute and then drain. Combine noodles, pea pods, bean sprouts, mushrooms, corn and peppers in a bowl. Shake dressing and toss with the noodle mix. Cover and chill 2 – 24 hours. Just before serving add cabbage.

Macaroni Salad

This recipe was given to me by a friend and it is the most awesome mac salad – I think what makes the difference is that the onion and celery are so minced (rather than the typical chopped) that you get a coating of them on each and every noodle and that means lots of extra flavor per bite !

Macaroni Salad
Macaroni Salad

6 servings
232 calories per serving (312 per serving using regular pasta)

8 oz. FiberGormet rotini pasta or elbow noodles
1 small onion, minced very fine
1 c celery, minced very fine
1 c low fat mayo
1 T wine vinegar
2 t mustard
1 ½ t salt
¼ t pepper

Cook pasta according to package instructions and rinse with cold water to stop the cooking process. Combine with all the rest of the ingredients and mix well. Refrigerate at least 4 hours so flavors mingle. Let sit out 10 minutes before serving so the dressing warms up a bit and mix well again.

NOTE: I mince the celery and onion together in a food processor, but you can do it by hand if you wish

Pasta Dinner

Thanks to FiberGourmet pasta – I can have a whole plate of food like this – and that makes me feel satisfied. Hunger is definitely gone after a plateful like this.

The first part about ‘dieting’ that kills me is the so so small portions of pasta you get – – that is until I found FiberGourmet. You can order it off their website at www.fibergourmet.com or you can get it on Amazon.

Because of it, I can sit down to a plate like this for UNDER 425 CALORIES !! And my daughter is oh so happy to have ‘pasta night’ back again 🙂

1 serving
424 calories per serving

2 oz. pasta cooked and tossed with your favorite low cal marinara sauce
Anchovy Bibb Lettuce Salad (tastes much like Caesar Salad)
Garlic Toast

Asian Salad

Though the dish packs some calories, it is all good MUFA calories – olive oil, seeds, nuts. So I go ahead and eat it as a lunch instead of a side. The dressing is just superb – the soy added to the Italian dressing gives it such an Asian flair. And the added crunch from the ramen noodles make this a great salad !

Asian Salad
Asian Salad

12 servings
260 calories per serving

1 envelope Good Seasons Italian Salad dressing mix
1/3 c sugar
2 T soy sauce
2 3 oz. Packages of ramen noodles
2 16 oz. bags of coleslaw blend
4 green onions, sliced
½ c roasted sunflowers
½ c sliced almonds

Prepare salad dressing mix according to package instructions. Stir in sugar and soy. Break noodles and discard seasoning packet. Add coleslaw, onions, seeds and nuts, Mix and add dressing and toss to coat well.

Warm Potato Salad with Bacon Dressing

Did somebody say BACON???? Hehehe The bacon in this dressing gives the dish a nice rich flavor. But mostly what you taste here is the ground mustard. If you’re a mustard fan, then you will love the taste of this potato salad.

Warm Potato Salad with Bacon Dressing
Warm Potato Salad with Bacon Dressing

6 servings
153 calories per serving

2 lb. red potatoes cut into large chunks
2 strips bacon chopped
1 shallot chopped
1 clove garlic, minced
3 T cider vinegar
3 T apple juice
1 T stone ground mustard
¼ c parsley chopped
1/8 t salt
2 scallion, thinly sliced

Steam potatoes 20 minutes or until tender then cool for 10 minutes. Cook bacon 3 minutes and then add onion and garlic and cook until crisp then reduce heat to low and add vinegar, juice, mustard, parsley and salt and cook 2 minutes. Pour over the potatoes and toss well. Garnish with scallions and serve immediately.

Pasta Salad with Tuna

Always a favorite at BBQ’s, this pasta salad with tuna adds a healthy bed of spinach to the dish and the flavors mixed extraordinarily well.

Pasta Salad with Tuna
Pasta Salad with Tuna

4 servings
260 calories per serving

2 c uncooked Fibergourmet rotini pasta (using regular pasta, you add 80 calories per serving)
2 6 oz. cans fancy white albacore tuna canned in water, drained
¼ c finely chopped green onions
2/3 c frozen peas, thawed
2/3 c low fat creamy Italian salad dressing
1/8 t pepper
4 c fresh spinach leaves
Salt and pepper to taste

Cook pasta according to package instructions then drain and rinse under cold water to stop the cooking. Add flaked tuna, onions, peas, dressing and pepper and mix well the chill for at least 2 hours. To serve, place spinach on plates and top with pasta salad. Sprinkle with salt and pepper.

Spicy Black Bean Salad

I’ve been making this side salad for years. It is great alongside so many dishes ! Sometimes it’s even good as a lunch served with a few low fat crackers.

Spicy Black Bean Salad
Spicy Black Bean Salad

10 servings
250 calories per serving

15 oz. can black beans, rinsed and drained
1 can mandarin oranges, rinsed
2-3 scallions, thinly sliced
1/3 c chunky salsa
¼ c lime juice
2 cloves garlic, minced
½ t ground cumin

Mix all ingredients and refrigerate at least 3 hours.

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