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Top Simple and Delicious Vinaigrettes
Top Simple and Delicious
Vinaigrettes
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How about having a bowl of salad today?Salads have been slowly growing in popularity over the years, mainly because of new dressings and vinaigrettes that are bringing new flavors to the game. Past are the days where salads where just a boring side dish focused on health improvements only, the key for this change in perception started when new creations of delicious vinaigrettes where added to fresh veggies and fruits, increasing the aroma and highlighting savor. After reading this article, you will learn more about
the benefits of eating salads, plus we’ll give you 8 wonderful recipes which will allow you to prepare your own delicious vinaigrettes.
Now, what is a salad? If you search the web, you will find many definitions of salad but in simple terms we say that it is a colorful selection of veggies that together taste great! Salads are not only low in calories but also they are loaded with vitamins, minerals, and fiber.
Salads are prepared with mostly raw vegetables and fruits that are low in calories and contain significant amounts of natural phytonutrients that have the potential for reducing the risk of heart diseases, cancer, diabetes, hypercholesterolemia, hypertension, and obesity.
Salads are usually served before the main course, although they can be served with the
main course as a side dish. Sometimes, you can have a big, hearty salad for lunch/dinner prepared by adding basic ingredients (lettuce, cucumber, cauliflower, cabbage, swiss chard, arugula, watercress, tomatoes, etc.) plus a portion of protein sources such as chicken breast, tofu, turkey, salmon, anchovies, shrimp, or dry fruits. Salads can even make a good dessert.
One of the secrets to making a killer salad is to choose first quality ingredients. Look for the freshest raw veggies with crispy and perky appearance and great smell. Wash them just before making the salad to preserve their nutritional value and freshness. Always combine aromas, flavors, textures, and colors to prepare an attractive and appealing salad!.
Having said that, what is a salad without a great vinaigrette dressing? A dressing can brighten a
salad, and enhance the flavor of the ingredients without overpowering them. The secret to good vinaigrette is to balance three essential elements: oil, acid and seasonings, but you can invent many combinations as we will show you below. You will need only a few minutes to prepare them with no difficulties whatsoever! Just wash, cut, mix your veggies and toss with the vinaigrette; you will be amazed with the result in terms of taste and healthy benefits.
RICH IN NUTRIENTS
Nutritionists recommend eating a well balanced diet with plenty of vegetables and fruits. Eating salads would be the easiest, fun, and delicious way to achieve this goal.
HELP YOU LOSE WEIGHT
Nothing can beat salads if you want to keep your body fit. Salads have been called “the perfect weight loss food”. Green veggies have a low Glycemic Index and reduce the total number of calories eaten during the meal. For example, 1-cup of lettuce has only 10 calories and one of spinach just 7!
Why you should eat salad everyday?
SALADS ARE REFRESHING AND HELP YOU STAY HYDRATED
Salads can be prepared in a few minutes. You could make a different salad for every meal and still come up with more variations. You will only have to let your imagination fly and be willing to try!.
SALADS ARE SUPERB FOR DIABETICS
Meals for diabetics don’t have to be boring! Salads are so resourceful that you can prepare them using a wide variety of veggies. You can eat salads as a main course or in combination with other foods without complicating your diabetes control.
SALADS ARE SUPERB FOR DIABETICS
Meals for diabetics don’t have to be boring! Salads are so resourceful that you can prepare them using a wide variety of veggies. You can eat salads as a main course or in combination with other foods without complicating your diabetes control.
SALADS ARE HIGH IN FIBER
One of the main benefits of fiber is that it reduces constipation and improves intestinal health. Fiber absorbs water, increase the bulk of the stool and
speed up stool transit through the intestine. Additionally, fiber helps reduce cholesterol, which
in turn may lower the risk for cardiovascular diseases. Because green veggies have a lower
glycemic index they cause smaller spikes in blood sugar levels and that is a good news for
diabetics. Fiber promotes sense of fullness and helps shut off the hunger signal to your brain.
WAIT UNTIL THE LAST MINUTE TO ADD THE VINAIGRETTE
Make sure your green leaves are completely dry, or they'll repel the dressing. Don't dress a green salad until you're ready to eat it – the oil in the dressing will make your leaves spoil faster.
VEGGIE SALADS ARE AFFORDABLE
It’s cheaper to buy your salad ingredients weekly at the local farmer markets. In season they are even cheaper, fresher, and you can keep then in the fridge for up to a week stored in perforated plastic bags.
Useful tips and tricks about salads
START YOUR MEAL WITH THE SALAD
Since green salads are low in calories you can eat as much as you want, increasing your sensation of fullness; hence, you will eat smaller servings of
protein, carbohydrates, and fat while ingesting more nutrients such as vitamins, minerals, and antioxidants.
AVOID EXCESS VINAIGRETTE
Depending on the salad dressing recipe you are using, the amount of calories can go up to more than 200 per tablespoon as too much vinaigrette would make your salad unhealthy, on the other hand, adding too little would not spark the flavour in the salad. Strive for balance.
BUY A SALAD SPINNER
Spinning is the best way to wash and remove excess water from salad greens. This process keeps the greens from wilting and enables the salad dressing to stick to the leaves.
PAY ATTENTION TO FOOD PRESENTATION
A great salad should be appealing to your mouth, nose and eyes. It should be cheerful, colourful, and fresh. Add crunchiness by using toasted almonds. Don’t forget to use herbs (mint, basil, parsley, etc.) to enhance the aroma.
Enjoy your salads to a maximum and eat them on a regular basis. Try new combinations of flavors and textures. Declare “salad season” the entire year and make the salad an irreplaceable dish to your daily menu. If possible, go ahead and try to grow and harvest your own veggies. When your tomatoes are nice and ripe rush back to your kitchen and start planning a salad around it. This is how fun is going to begin!
Enjoy your salads to a maximum and eat them on a regular basis. Try new combinations of flavors and textures. Declare “salad season” the entire year and make the salad an irreplaceable dish to your daily menu. If possible, go ahead and try to grow and harvest your own veggies. When your tomatoes are nice and ripe rush back to your kitchen and start planning a salad around it. This is how fun is going to begin!
Holly CleggWith over 1 million cookbooks sold, HOLLY CLEGG, "Queen of Quick," Louisiana chef and author of the award-winning and best-selling trim&TERRIFIC cookbook series, is nationally recognized as a healthy culinary expert. Holly's common sense recipes and tips with “real food, real easy… and for real people” will keep you eating healthy for life! In her series, she also includes more health focused cookbooks, Diabetic Cooking with the ADA, Eating Well Through Cancer e Eating Well to Fight Arthritis.
With over 1 million cookbooks sold, HOLLY CLEGG, "Queen of Quick," Louisiana chef and author of the award-winning and best-selling trim&TERRIFIC cookbook series, is nationally recognized as a healthy culinary expert. Holly's common sense recipes and tips with “real food, real easy… and for real people” will keep you eating healthy for life! In her series, she also includes more health focused cookbooks, Diabetic Cooking with the ADA, Eating Well Through Cancer e Eating Well to Fight Arthritis.
Holly’s recipes will allow you to prepare a meal in less than 30m. Her great combination of easy- to-find ingredients will help you please everyone’s expectations whether having diabetes or not. Holly is passionate about food, and she creates her recipes combining a healthy lifestyle, great flavors, and simplicity.
DiabeTV is proud to have chef Holly Clegg among our select group of collaborators. Next you will find 8 of her best vinaigrettes to enjoy with a salad.
To know more about Holly and her work, visit:
www.hollyclegg.comthehealthycookingblog.com
Vinaigrettes
Vinaigrettes can add a delicious zing to salads and veggies; however they can also be a source of hidden fats and extra calories. Why not make your own vinaigrette so you know just what ingredients are included! Keep it simple as vinaigrettes do not have to be complicated, time consuming or with a long list of ingredients. A few basic ingredients such as heart healthy olive oil and vinegar can be
built upon with other ingredients creating distinctive complementary flavors to your salad, finishing it off and making the salad ingredients pop! Add fresh fruits and herbs (orange zest, lemon juice, mint) and try using readily available convenience items such as Dijon mustard and salsa.
1. Mint VinaigretteINGREDIENTS:
2 tablespoons chopped fresh mint 2 tablespoons white wine vinegar 2 tablespoons lime juice 1 tablespoon olive oil2 teaspoons sugar Dash pepper
PREP. TIME: 5 min.SERVINGS: Makes 7 (1 Tablespoon) servings.
NUTRITIONAL FACTS PER SERVING:
Calories 24, Calories from Fat 75%Fat 2 g, Saturated Fat 0 gCholesterol 0 mg, Sodium 0 mgCarbohydrates 2 g, Dietary Fiber 0 gTotal Sugars 1g, Protein 0gDietary Exchanges:1/2 fat
DIRECTIONS:
In small bowl, whisk together all ingredients.
WHAT DID YOU GET?
Fresh mint is the essence of warmer days and will liven up any salad from a fruit to a Mediterranean-style salad.
DIRECTIONS:
In small bowl, whisk together all ingredients.
WHAT DID YOU GET?
Fresh mint is the essence of warmer days and will liven up any salad from a fruit to a Mediterranean-style salad.
Suggested Recipe:Three ingredients come together for an amazing rice salad. Serve room temperature or chilled, a fantastic choice either way.
INGREDIENTS:
1 (6-ounce) box wild rice 1 cup chopped mango 1 cup chopped avocado 1/4 cup chopped green onion Mint Vinaigrette (See Recipe)
SERVINGS: Makes 6 (3/4-cup) servings.
NUTRITIONAL FACTS PER SERVING:
Calories 189, Calories from Fat 29%Fat 6 g, Saturated Fat 1 gCholesterol 0 mg, Sodium 7 mgCarbohydrates 30 g, Dietary Fiber 4 gTotal Sugars 6 g, Protein 5 gDietary Exchanges: 1 1/2 starch, 1/2 fruit, 1 fat
WILD RICE, MANGO AND AVOCADO SALAD
DIRECTIONS:
Cook rice according to directions. Cool; transfer to large bowl. Add remaining ingredients and toss with Mint Vinaigrette (see recipe).
TERRIFIC TIP:
Mangos pack a whopping dose of antioxidant- rich vitamins C and A helping reduce arthritic inflammation.
DIRECTIONS:
Cook rice according to directions. Cool; transfer to large bowl. Add remaining ingredients and toss with Mint Vinaigrette (see recipe).
TERRIFIC TIP:
Mangos pack a whopping dose of antioxidant- rich vitamins C and A helping reduce arthritic inflammation.
2. Citrus VinaigretteINGREDIENTS:
1/3 cup lime juice1/4 cup orange juice1 tablespoon canola oil1/2 teaspoon minced garlic1 tablespoon honey, optionalSalt and pepper to taste
PREP. TIME: 5 min.SERVINGS: Makes 9 (1 Tablespoon) servings.
NUTRITIONAL FACTS PER SERVING:
Calories 19, Calories from Fat 95%Fat 2 g, Saturated Fat 0 gCholesterol 0 mg, Sodium 0 mgCarbohydrates 2 g, Dietary Fiber 0 gTotal Sugars 0 g, Protein 0 gDietary Exchanges: 1/2 fat
DIRECTIONS:
In small bowl, whisk together all ingredients until smooth and well combined.
WHAT DID YOU GET?
With the flavors of lime and orange juice, this light Citrus Vinaigrette complements and is the perfect light finish to a southwestern or Latino salad. Also, may be used on a green salad with fruit or a fruity salad.
DIRECTIONS:
In small bowl, whisk together all ingredients until smooth and well combined.
WHAT DID YOU GET?
With the flavors of lime and orange juice, this light Citrus Vinaigrette complements and is the perfect light finish to a southwestern or Latino salad. Also, may be used on a green salad with fruit or a fruity salad.
NUTRITIONAL FACTS PER SERVING:
Calories 289, Calories from fat 58%Fat 7 g Saturated, Fat 2 gCholesterol 71 mg, Sodium 376 mgCarbohydrate 22 g, Dietary Fiber 7 gSugars 8 g, Protein 35 gDietary Exchanges: 1 starch, 1/2 fruit, 4 lean meat
Suggested Recipe:This creative combination of seasoned chicken, fresh oranges, and black beans tossed with a refreshing citrus vinaigrette makes an irresistible salad.
INGREDIENTS:
2 teaspoons ground cumin2 teaspoons chili powder1 1/2 pounds boneless skinless chicken breasts, cut into 1/2-inch strips
2 cups fresh orange sections (about 2 oranges)1/2 cup shredded reduced-fat Monterey Jack cheese 1/2 cup chopped red onion1 (15-ounce) can black beans, rinsed and drained1/3 cup chopped cilantro (optional) Citrus Vinaigrette (See Recipe)
SERVINGS: 1/6 recipe servings.
SOUTHWESTERN CHICKEN AND BLACK BEANSALAD WITH CITRUS VINAIGRETTE
NUTRITIONAL FACTS PER SERVING:
Calories 289, Calories from fat 58%Fat 7 g Saturated, Fat 2 gCholesterol 71 mg, Sodium 376 mgCarbohydrate 22 g, Dietary Fiber 7 gSugars 8 g, Protein 35 gDietary Exchanges: 1 starch, 1/2 fruit, 4 lean meat
DIRECTIONS:
- Combine cumin and chili powder in a large zippered plastic bag. Add chicken, seal the bag, and shake to coat.
- In large nonstick skillet coated with nonstick cooking spray, cook chicken over medium heat until done, about 10 minutes; let cool.
- Transfer chicken to large bowl and add orange sections, cheese, onions, black beans, and cilantro, mixing gently but thoroughly.
- Pour Citrus Vinaigrette over chicken mixture, tossing gently to coat. Serve over mixed greens.
Suggested Recipe: SOUTHWESTERN CHICKEN AND BLACK BEANSALAD WITH CITRUS VINAIGRETTE
3. Dijon Vinaigrette INGREDIENTS:
1 tablespoon Dijon mustard 3 tablespoons lemon juice3 tablespoons olive oil2 tablespoons balsamic vinegarSalt and pepper to taste
PREP. TIME: 5 min.SERVINGS: Makes 8 (1 Tablespoon) servings.
NUTRITIONAL FACTS PER SERVING:
Calories 51, Calories from Fat 88%Fat 5 g, Saturated Fat 1 gCholesterol 0 mg, Sodium 22 mgCarbohydrates 1 g, Dietary Fiber 0 gTotal Sugars 1 g, Protein 0 gDietary Exchanges:1 fat
DIRECTIONS:
In small bowl, whisk together all ingredients. Refrigerate until using.
WHAT DID YOU GET?
This is a classic vinaigrette that can be made in minutes that goes on any salad but also goes great with a spinach salad and melon.
DIRECTIONS:
In large bowl combine all ingredients and toss with Dijon Vinaigrette (see recipe).
TERRIFIC TIP:
Along with fiber, spinach is rich in antioxidants providing excellent anti-inflammatory benefits.
Suggested Recipe:Fresh and fantastic, prosciutto, melon, avocado and crunchy walnuts tossed with spinach and a Dijon vinaigrette will “wow” you.
INGREDIENTS:
8 cups baby spinach3 ounces prosciutto, chopped2 cups cubed cantaloupe (1-inch pieces)1/2 cup diced red onion1 avocado, diced1/3 cup coarsely chopped walnuts
Dijon Vinaigrette, (See Recipe)
SERVINGS: 6 servings.
NUTRITIONAL FACTS PER SERVING:
Calories 234 kcal, Calories from Fat 67%Fat 18 g, Saturated Fat 3 gCholesterol 12 mg, Sodium 349 mgCarbohydrates 13 g, Dietary Fiber 4 gTotal Sugars 7 g
SPINACH SALAD WITH PROSCIUTTO AND MELON
DIRECTIONS:
In large bowl combine all ingredients and toss with Dijon Vinaigrette (see recipe).
TERRIFIC TIP:
Along with fiber, spinach is rich in antioxidants providing excellent anti-inflammatory benefits.
4. Greek VinaigretteINGREDIENTS:
3 tablespoons red wine vinegar 3 tablespoons lemon juice 2 teaspoons Dijon mustard1 teaspoon minced garlic 1 teaspoon dried oregano leaves1/4 cup plain nonfat Greek yogurt2 tablespoons olive oilPinch sugar, optional
PREP. TIME: 5 min.SERVINGS: Makes 13 (1 Tablespoon) servings.
NUTRITIONAL FACTS PER SERVING:
Calories 27, Calories from Fat 99%Fat 3 g, Saturated Fat 0 g,Cholesterol 0 mg, Sodium 12 mgCarbohydrates 1 g, Dietary Fiber 0 gTotal Sugars 0 g, Protein 1 gDietary Exchanges:1/2 fat
DIRECTIONS:
In small bowl, whisk together vinegar, lemon juice, mustard, garlic, and oregano. Stir in yogurt and then add olive oil, mixing well. Add sugar, if desired.
WHAT DID YOU GET?
With oregano and Greek yogurt, this slightly creamy Mediterranean style vinaigrette will give any salad a touch of Mediterranean.
DIRECTIONS:
In small bowl, whisk together vinegar, lemon juice, mustard, garlic, and oregano. Stir in yogurt and then add olive oil, mixing well. Add sugar, if desired.
WHAT DID YOU GET?
With oregano and Greek yogurt, this slightly creamy Mediterranean style vinaigrette will give any salad a touch of Mediterranean.
NUTRITIONAL FACTS PER SERVING:
Calories 271, Calories from fat (%) 42Fat (g) 13, Saturated Fat (g) 2Cholesterol (mg) 68, Sodium (mg) 328, Carbohydrate (g) 9, Dietary Fiber (g) 2Sugars (g) 4, Protein (g) 30Diabetic Exchanges: 1 vegetable, 3 1/2 lean meat, 1/2 fat
This amazing salad prides itself with scrumptious chicken strips and all the components of a Greek-style chef salad.
INGREDIENTS:
3 tablespoons lemon juice 1 tablespoon olive oil 1 teaspoon dried oregano leavesSalt and pepper to taste1 1/2 pounds boneless, skinless chicken breasts 4 cups mixed greens
1 cup peeled, cubed, cucumber chunks 1 cup cherry or grape tomatoes, halved 1/2 cup coarsely chopped red onion 1/3 cup pitted coarsely chopped kalamata olives1/4 cup crumbled reduced-fat feta cheese 3 tablespoons pine nuts, toastedGreek Vinaigrette (See Recipe)
SERVINGS: Makes 4–6 servings.
Suggested Recipe: GREEK SALAD WITH OREGANO MARINATED CHICKEN
NUTRITIONAL FACTS PER SERVING:
Calories 271, Calories from fat (%) 42Fat (g) 13, Saturated Fat (g) 2Cholesterol (mg) 68, Sodium (mg) 328, Carbohydrate (g) 9, Dietary Fiber (g) 2Sugars (g) 4, Protein (g) 30Diabetic Exchanges: 1 vegetable, 3 1/2 lean meat, 1/2 fat
DIRECTIONS:
- In plastic resalable bag or glass container, combine lemon juice, olive oil, oregano, and salt and pepper. Add chicken breasts, thoroughly coating with mixture.
- Marinate in refrigerator at least 30 minutes and up to 4 hours. Discard marinade and cook chicken on nonstick grill pan or skillet coated with nonstick cooking spray 4–5 minutes on each side or until done. Remove from pan and slice. Set chicken aside.
- In large bowl, combine greens, cucumber, tomatoes, onion, olives, and cheese. Toss salad with Greek Vinaigrette (see recipe) and top with chicken strips.
Suggested Recipe: GREEK SALAD WITH OREGANO MARINATED CHICKEN
NUTRITIONAL FACTS PER SERVING:
Calories 289, Calories from fat 58%Fat 7 g Saturated, Fat 2 gCholesterol 71 mg, Sodium 376 mgCarbohydrate 22 g, Dietary Fiber 7 gSugars 8 g, Protein 35 gDietary Exchanges: 1 starch, 1/2 fruit, 4 lean meat
5. Wasabi VinaigretteINGREDIENTS:
1 tablespoon Dijon mustard1/2 teaspoon wasabi 1/4 cup seasoned rice vinegar1 teaspoon sesame oil2 tablespoons canola oil
PREP. TIME: 5 min.SERVINGS: Makes 8 (1-tablespoon) servings.
NUTRITIONAL FACTS PER SERVING:
Calories 41, Calories from Fat 88%Fat 4 g, Saturated Fat 0 gCholesterol 0 mg, Sodium 58 mgCarbohydrates 1 g, Dietary Fiber 0 gTotal Sugars 0 g, Protein 0 gDietary Exchanges: 1 fat
DIRECTIONS:
In small bowl, whisk together all ingredients until smooth and well combined.
NUTRITIONAL FACTS PER SERVING:
Calories 289, Calories from fat 58%Fat 7 g Saturated, Fat 2 gCholesterol 71 mg, Sodium 376 mgCarbohydrate 22 g, Dietary Fiber 7 gSugars 8 g, Protein 35 gDietary Exchanges: 1 starch, 1/2 fruit, 4 lean meat
DIRECTIONS:
In small bowl, whisk together all ingredients until smooth and well combined.
WHAT DID YOU GET?
By simply adding wasabi and sesame oil to a basic vinaigrette, the outcome is a robust Asian influenced vinaigrette with a punch. Use on a mixed green salad with crisp cumbers, shredded carrots and veggies of choice or goes great on my Tossed Asian Salad.
TERRIFIC TIP:
Wasabi can be found in a small tin can in the Asian section of the grocery store or fresh where sushi is sold.
DIRECTIONS:
- In large bowl, combine spinach, coleslaw, water chestnuts, red pepper and green onions. Toss with Wasabi Vinaigrette (see recipe) to lightly coat.
- Divide on plates and sprinkle with almonds.
Suggested Recipe:Wasabi Vinaigrette adds punch to this great crunchy combination of slaw and spinach topped with toasty almonds. Combine salad mixture, make vinaigrette, refrigerate and toss together to serve.
INGREDIENTS:
2 cups baby spinach2 cups coleslaw (found in bag)1 (8-ounce) can water chestnuts, chopped or sliced, drained
1/2 cup diced red bell pepper1 bunch green onions, choppedWasabi Vinaigrette 1/4 cup sliced almonds, toastedWasabi Vinaigrette (See Recipe)
SERVINGS: Makes 4 (1-cup) servings.
TOSSED ASIAN SALAD WITH WASABI VINAIGRETTE
DIRECTIONS:
In large bowl combine all ingredients and toss with Dijon Vinaigrette (see recipe).
TERRIFIC TIP:
Along with fiber, spinach is rich in antioxidants providing excellent anti-inflammatory benefits.
6. Asian VinaigretteINGREDIENTS:
1/4 cup seasoned rice vinegar2 teaspoons low-sodium soy sauce1/2 teaspoon Dijon mustard1/2 teaspoon minced garlic1/2 teaspoon ground ginger1/8 teaspoon red pepper flakes2 tablespoons olive oil
PREP. TIME: 5 min.SERVINGS: Makes 7 (1 Tablespoon) servings.
NUTRITIONAL FACTS PER SERVING:
Calories 39, Calories from Fat 92%Fat 4g, Saturated Fat 1gCholesterol 0 mg, Sodium 83 mgCarbohydrates 1 g, Dietary Fiber 0 gTotal Sugars 0 g, Protein 0 gDietary Exchanges: 1 fat
DIRECTIONS:
In small bowl, whisk together all ingredients except oil. Gradually add oil, whisking constantly, until well combined.
WHAT DID YOU GET?
With ingredients such as soy sauce, ginger, crushed red pepper and garlic, this Asian Vinaigrette will complement a hearty shrimp or chicken salad while also perfectly dressing up marinated vegetables.
DIRECTIONS:
In large bowl combine all ingredients and toss with Dijon Vinaigrette (see recipe).
TERRIFIC TIP:
Along with fiber, spinach is rich in antioxidants providing excellent anti-inflammatory benefits.
DIRECTIONS:
In small bowl, whisk together all ingredients except oil. Gradually add oil, whisking constantly, until well combined.
WHAT DID YOU GET?
With ingredients such as soy sauce, ginger, crushed red pepper and garlic, this Asian Vinaigrette will complement a hearty shrimp or chicken salad while also perfectly dressing up marinated vegetables.
DIRECTIONS:
- In large bowl, combine all ingredients except Ramen noodles and almonds; set aside.- Preheat oven 350°F. Spread Ramen noodles and almonds on baking sheet and bake about 10 minutes or until light brown. Cool.- To serve, add noodles and almonds, toss with Asian Vinaigrette (see recipe).
Suggested Recipe:This salad came about as I had leftover grilled Asian shrimp and corn on the cob so I created a fantastic Asian Vinaigrette and turned my leftovers into an awesome salad!
INGREDIENTS:
1 1/2 pounds medium peeled cooked shrimp, or use Asian Shrimp recipe (pg 143)3 cups shredded red cabbage6 cups baby spinach (9-ounce bag)1 red bell pepper, cut into strips
1/2 cup corn (frozen or leftover corn on the cob)1 bunch green onions, chopped1 (3-ounce) package Ramen noodles, broken up, with seasoning packet discarded1/2 cup sliced almondsAsian Vinaigrette (See Recipe)
SERVINGS: Makes 4-6 servings.
SHRIMP SALAD WITH ASIAN VINAIGRETTE
DIRECTIONS:
- In large bowl, combine all ingredients except Ramen noodles and almonds; set aside.- Preheat oven 350°F. Spread Ramen noodles and almonds on baking sheet and bake about 10 minutes or until light brown. Cool.- To serve, add noodles and almonds, toss with Asian Vinaigrette (see recipe).
7. Salsa VinaigretteINGREDIENTS:
1 cup salsa2 teaspoons chili powder1/2 teaspoon ground cumin1 tablespoon lime juice2 tablespoons olive oil
PREP. TIME: 5 min.SERVINGS: Makes 20 (1 Tablespoon) servings.
NUTRITIONAL FACTS PER SERVING:
Calories 16, Calories from Fat 56%Fat 1 g, Saturated Fat 0 gCholesterol 0 mg, Sodium 100 mgCarbohydrates 1 g , Dietary Fiber 1 gTotal Sugars 1 g, Protein 0 gDietary Exchanges: free
DIRECTIONS:
In small bowl, whisk together all ingredients.
WHAT DID YOU GET?
Did you know ½ cup salsa=1 serving vegetables? By adding a few southwestern seasonings, chili powder and cumin, to your favorite salsa, you have bumped up the flavor profile for this pantry convenient vinaigrette. Great on any southwestern recipe.
DIRECTIONS:
In small bowl, whisk together all ingredients.
WHAT DID YOU GET?
Did you know ½ cup salsa=1 serving vegetables? By adding a few southwestern seasonings, chili powder and cumin, to your favorite salsa, you have bumped up the flavor profile for this pantry convenient vinaigrette. Great on any southwestern recipe.
NUTRITIONAL FACTS PER SERVING:
Calories 327 kcal, Calories from Fat 29%Fat 11 g, Saturated Fat 3 gCholesterol 57 mg, Sodium 923 mgCarbohydrates 36 g, Dietary Fiber 6 gTotal Sugars 4 g, Protein 23 gDietary Exchanges: 2 starch, 1 vegetable, 2 1/2 lean meat DIRECTIONS:
- Prepare rice according to package directions. Cool; set aside. - In large bowl, combine cooled rice and all ingredients and toss with Salsa Vinaigrette.
A favorite toss-together southwestern style chef salad with simple ingredients and big flavor.
INGREDIENTS:
1 (5-ounce) package yellow rice6 cups mixed salad greens2 cups skinless rotisserie chicken, shredded1 (15-ounce) can black beans, rinsed and drained1 cup grape or cherry tomato halves 1/2 cup chopped red onion1/2 cup shredded, reduced-fat, sharp Cheddar
cheese.Salsa Vinaigrette, (See Recipe)
SERVINGS: Makes 6 (2-cup) servings.
CHICKEN TACO RICE SALADSuggested Recipe:
DIRECTIONS:
In small bowl, whisk together all ingredients until smooth and well combined.
NUTRITIONAL FACTS PER SERVING:
Calories 327 kcal, Calories from Fat 29%Fat 11 g, Saturated Fat 3 gCholesterol 57 mg, Sodium 923 mgCarbohydrates 36 g, Dietary Fiber 6 gTotal Sugars 4 g, Protein 23 gDietary Exchanges: 2 starch, 1 vegetable, 2 1/2 lean meat DIRECTIONS:
- Prepare rice according to package directions. Cool; set aside. - In large bowl, combine cooled rice and all ingredients and toss with Salsa Vinaigrette.
8. Fruity VinaigretteINGREDIENTS:
3 tablespoons olive oil2 tablespoons apple cider vinegar4 tablespoons sugar-free apricot preserves (peach, orange marmalade)2 tablespoons lemon juice1 teaspoon Dijon mustard
PREP. TIME: 5 min.SERVINGS: Makes 11 (1 Tablespoon) servings.
NUTRITIONAL FACTS PER SERVING:
Calories 38, Calories from Fat 95%Fat 4 g, Saturated Fat 1 gCholesterol 0 mg, Sodium 5 mgCarbohydrates 2 g, Dietary Fiber 1 gTotal Sugars 0 g, Protein 0 gDietary Exchanges: 1 fat
DIRECTIONS:
In bowl, whisk together all ingredients.
WHAT DID YOU GET?
The easy combination of preserves, lemon juice, and Dijon give this vinaigrette a sweet pungent flavor great for any mixed green or salad that includes fruit for a savory sweet touch.
DIRECTIONS:
In small bowl, whisk together all ingredients until smooth and well combined.
DIRECTIONS:
In bowl, whisk together all ingredients.
WHAT DID YOU GET?
The easy combination of preserves, lemon juice, and Dijon give this vinaigrette a sweet pungent flavor great for any mixed green or salad that includes fruit for a savory sweet touch.
NUTRITIONAL FACTS PER SERVING:
Calories 145 kcal, Calories from Fat 52%Fat 9 g, Saturated Fat 1 gCholesterol 0 mg, Sodium 44 mgCarbohydrates 16 g, Dietary Fiber 2 gTotal Sugars 7 g, Protein 3 gDietary Exchanges: 1/2 fruit, 2 vegetable, 2 fat
DIRECTIONS:
In large salad, toss together kale, cabbage, fruit and pecans. Toss with Fruity Vinaigrette (see recipe).
You must give kale a try, this intriguing salad with an extraordinary tasty flavor combination. You will love the Fruity Vinaigrette for its perfect blend of sweet and savory flavors. Did you know that 1 cup of kale provides a whopping 5 grams of fiber, 15% of your daily calcium recommended intake, 180% of vitamin A, and 200% of vitamin C!
INGREDIENTS:
8 cups chopped kale, center ribs and stems removed1 cup shredded red cabbage
1 apple, nectarine or fruit of choice, chopped1/3 cup chopped pecans, toastedFruity Vinaigrette (See Recipe)
SERVING: Makes 8 servings.
KALE SALAD WITH FRUITY VINAIGRETTE Suggested Recipe:
NUTRITIONAL FACTS PER SERVING:
Calories 145 kcal, Calories from Fat 52%Fat 9 g, Saturated Fat 1 gCholesterol 0 mg, Sodium 44 mgCarbohydrates 16 g, Dietary Fiber 2 gTotal Sugars 7 g, Protein 3 gDietary Exchanges: 1/2 fruit, 2 vegetable, 2 fat
DIRECTIONS:
In large salad, toss together kale, cabbage, fruit and pecans. Toss with Fruity Vinaigrette (see recipe).
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