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| 24 Hour Salad List of Ingredients 4 cups iceberg lettuce 1 cups mushrooms, sliced 1 cups frozen green peas, thawed 1 cups carrots, sliced 3 whole hard-boiled egg whites, sliced 6 slices fat-free turkey bacon, cooked and crumbled 1/2 cups fat-free cheddar cheese, grated 3/4 cups fat-free mayonnaise 1 1/2 teaspoons lemon juice 1/2 cup fat-free cheddar cheese, grated DIRECTIONS: Place lettuce in bottom of a serving bowl, about 8" in diameter. Layer mushrooms on top. Then layer peas and carrots. Arrange egg white slices and bacon over vegetables. Top with half cup cheddar cheese; set aside. In a mixing bowl, combine mayonnaise and lemon juice in a mixing bowl. Spread mixture over top of salad sealing to edge of bowl. Sprinkle with remaining cheese. Cover and chill for 24 hours. Before serving, toss to coat the vegetables. Yield: 8 servings at 2 Stars per serving 73 Calories; 1g Fat (8% calories from fat); 7g Protein; 10g Carbohydrate; 11mg Cholesterol; 462mg Sodium |
| Barbecue Chicken Salad Source of Recipe 2T Heinz Original Barbecue sauce 2T Hellmann�s Low Fat Mayonnaise Dressing 4 ounces cooked skinless breast of chicken 1 quart bag of mixed salad greens Mix two tablespoons of Heinz Original Barbecue Sauce with 2 Tablespoons of Hellmann�s Low Fat Mayonnaise Dressing. Mix in enough water so that it has the consistency of salad dressing. Dice four ounces of cooked skinless chicken breast and mix that into the dressing mix. Spoon chicken/dressing mix over a whole bag of salad, or, if you make your own salad use lots. Makes one very large serving at 5 stars for whole salad |
| BLT Pasta Salad List of Ingredients 3 2/3 cups cooked elbow macaroni -- (8 oz. uncooked), cooked without salt or fat 4 cups tomatoes -- peel, seed & coarsely chopped (about 2-1/2 lbs.) 4 slices cooked bacon -- hickory-smoked, crumbled 3 cups iceberg lettuce -- (prepackaged), very thinly sliced 1/2 cup fat-free mayonnaise 1/3 cup low-fat sour cream\ 1 tablespoon Dijon mustard 1 teaspoon sugar 2 teaspoon cider vinegar 1/2 teaspoon salt 1/2 teaspoon pepper 1. Combine first 4 ingredients in a large bowl; toss gently. Combine mayonnaise ane next 6 ingredients; stir well. Add dressing to salad; toss gently. Serve immediately. Yield: 10 cups. (10 Servings of 1 cup) at 3 Stars each Exchanges 1-1/2 Starch 1 Veg. Per Serving: Calories 149 (18% from fat); Protein 4.7g; Fat2.9g (sat 0.7g); Carb 26g; Fibre 1.4g; Cholesterol 5mg; Iron 0.7mg; Sodium 367mg, Calcium 18mg. |
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| Caesar Salad Light Source of Recipe Cooking Light List of Ingredients Dressing: 1/4 cup grated Parmesan cheese 1/4 cup fat-free mayonnaise 1/4 cup water 2 tablespoons fresh lemon juice 1/2 teaspoon anchovy paste 1/2 teaspoon Worcestershire sauce 1/4 teaspoon freshly ground black pepper 1/8 teaspoon dry mustard 2 garlic cloves, minced Salad: 4 (1-ounce) slices French bread, cut into 3/4-inch cubes 8 cups torn romaine lettuce Directions Prep Time: 15 minutes Cooking Time: 15 minutes Preheat oven to 300�. To prepare dressing, combine first 9 ingredients; stir well with a whisk. To prepare salad, place bread cubes on a baking sheet; bake at 300� for 15 minutes or until toasted. Combine croutons and lettuce in a bowl. Add dressing; toss to coat. Serve immediately. 2 cups is 2 Stars |
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| Caramel Apple Salad Source of Recipe Unknown List of Ingredients 1 8 oz. container fat free cool whip 1/2 of a 20 oz. can crushed pineapple 1/2 box of ff instant butterscotch pudding (just the powder in box) 1/4 cup chopped peanuts 3 apples cored and diced mix all ingredients together, chill and enjoy. 4 servings at 3 Stars each |
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| Ceasar Salad List of Ingredients 8 cups torn romaine lettuce 1 cup seasoned croutons 1/2 cup (2 oz.) KRAFT FREE Nonfat Grated Topping 1/2 cup KRAFT FREE Classic Caesar Fat Free Dressing or KRAFT FREE Caesar Ranch Fat Free Dressing Preparation Toss lettuce, croutons and grated topping in large bowl with dressing. Serve with fresh lemon wedges, if desired. Serves 6 2 Stars Diet Exchange 1 Vegetable, 1 Carbohydrate Nutrition (per serving) Calories 110 Total Fat 2.5 g Saturated Fat 1 g Dietary Fiber 3 g |
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| Chicken Pasta Salad Source of Recipe Cooking Light List of Ingredients 4 cups cooked farfalle (about 8 ounces uncooked bow tie pasta) 2 cups diced ready-to-eat roasted skinned, boned chicken breasts (about 2 breasts) 3/4 cup sliced carrot 3/4 cup sliced celery 1/2 cup frozen petite green peas, thawed 1/2 cup diced red bell pepper 3 tablespoons extra-virgin olive oil 3 tablespoons fresh lemon juice 2 tablespoons minced fresh parsley 1 tablespoon Dijon mustard 1 teaspoon grated lemon rind 1 teaspoon dried tarragon 1/4 teaspoon salt 1/4 teaspoon black pepper Combine the first 6 ingredients in a large bowl. Combine the olive oil and remaining ingredients, and stir mixture well with a whisk. Drizzle vinaigrette over salad, and toss gently. Cover salad and chill. 6 Stars per 1 1/3 cup serving |
| Chinese Slaw Source of Recipe Cooking Light List of Ingredients 4 cups shredded green cabbage 3/4 cup diagonally sliced green onions 1/2 cup shredded carrot 1/2 cup thinly sliced red bell pepper 2 tablespoons low-sodium tamari or soy sauce 1 tablespoon sesame seeds, toasted 1 tablespoon grated peeled fresh ginger 1 tablespoon mirin (sweet rice wine) 1 tablespoon rice vinegar 1 1/2 teaspoons dark sesame oil 2 teaspoons sugar Combine all ingredients in a large bowl. Let stand at least 15 minutes. Servings/Serving Size: 8 servings (serving size: 1/2 cup)at 1Stars per serving. |
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| Creamy Fruit Salad Source of Recipe Unknown List of Ingredients 2 15 oz cans of fruit cocktail, drained 1 small can mandarin oranges, drained 1 10-15 oz can pinepapple, crushed, drained Mix above in a bowl and add: Add 2 packages fat free, sugar free jello instant pudding (I prefer vanilla, banana, or white chocolate) Stir well and then stir in: 8 oz fat free cool whip. 1 Star per 1 cup |
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| Creamy Ranch and Parmesan Chicken Salad Source of Recipe Unknown List of Ingredients Ingredients 4 boneless skinless chicken breast halves (about 1-1/4 lb.) , cut into strips 1 cup KRAFT FREE Ranch Fat Free Dressing , divided 1/2 cup KRAFT FREE Nonfat Grated Topping 1 pkg. (10 oz.) salad greens 1 red, yellow or green pepper , cut into strips 1 cup cherry tomatoes 1 cup seasoned croutons Preparation Toss chicken with 1/4 cup of the dressing; coat with grated topping. Cook chicken in large skillet sprayed with no stick cooking spray on medium heat 10 minutes or until cooked through, stirring occasionally. Toss chicken with salad greens, peppers, tomatoes and croutons in large bowl. Add remaining dressing; mix lightly. Serves 6 5 Stars Diet Exchange 1 1/2 Starch, 1 Vegetable, 3 Meat (VL) Nutrition (per serving) Calories 250 Total Fat 4 g Saturated Fat 1.5 |
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| Ginger Lime Chicken Salad Source of Recipe 3FC Web site List of Ingredients 1/4 cup nonfat plain yogurt 2 Tbsp. lime juice 2 tsp. grated fresh ginger 2 cups chopped, cooked chicken breast 1 cup snow pea pods, long-bias cut 2 stalks celery, thinly sliced 1 Tbsp. very thinly sliced red onion Combine yogurt, lime juice, and ginger in a medium bowl. Add chicken, stirring to coat. Cover and chill for at least 30 minutes. Toss pea pods, celery, and onion together. Arrange salad mixture in four chilled salad bowls. Top with chicken mixture. Serves 4 |
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| Macaroni Salad List of Ingredients 2/3 cup 50% less-fat sour cream (such as Daisy) 1/3 cup lite mayonnaise 2 TBL chopped fresh parsley 2 TBL sweet pickle relish 1 TBL spicy brown mustard 1/4 tsp white pepper 4 cups cooked elbow macaroni (about 8 oz. uncooked pasta), cooked without salt or fat 1 cup sliced green onions 1 cup frozen green peas, thawed 3/4 cup (3 oz) diced reduced-fat sharp cheddar cheese 1/2 cup diced carrot 1/2 cup diced green bell pepper 1/2 cup sliced celery 1/2 cup diced lean ham Combine first 6 ingredients; stir well. Add macaroni and remaining ingredients; toss well to coat. Cover and chill. Yield 9 servings (1 cup each) 4 Stars per serving: 206 Calories 6.6g fat 1.4g fiber |
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| Mexican Chicken Salad Source of Recipe Unknown List of Ingredients Ingredients 1/2 cup KRAFT Mayo Fat Free Mayonnaise Dressing 1/4 cup TACO BELL HOME ORIGINALS Medium Picante Sauce 1 clove garlic , minced 1 tsp. chili powder 3 cups chopped cooked chicken 1 cup chopped tomato 1/2 cup KRAFT 2% Milk Shredded Reduced Fat Cheddar Cheese 1/2 cup chopped onion 1/2 cup green pepper strips Preparation Mix mayo, picante sauce, garlic and chili powder in large bowl. Add remaining ingredients; mix lightly. Serves 6 3 Stars Diet Exchange 1 Vegetable, 3 Meat (L) Nutrition (per serving) Calories 180 Total Fat 5 g Saturated Fat 2 g Dietary Fiber 2 g |
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| Oriental Pasta Salad Source of Recipe Unknown List of Ingredients Cook and rinse: 1/2 pound angel hair pasta Mix together: 1/2 cup seasoned rice vinegar 1 seasoning packet from Ramen - Oriental flavored (throw noodles away) Pour over pasta Add: 1/2 bunch green onions, sliced thin 2 Tablespoons toasted sesame seeds Serves 4, 4 Stars each serving |
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| Southwestern Salad Source of Recipe DWLZ List of Ingredients Basic recipe 1 15 oz can corn 1 15 oz can black beans 1 15 oz can Mexican Rotel � cup salsa Optional Above plus any of the following: � cup grated cheese 1-cup crumbled wow tortilla chips � cup fat free sour cream 2 cups shredded lettuce 2 white onions � cup jalapeno peppers Directions: Drain and rinse corn, black beans and Rotel in a colander. Add to large salad bowl and mix with Salsa and optional ingredients. 2 points per cup of basic salad |
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| Southwestern Three Bean Salad Source of Recipe 3FC List of Ingredients 1 can (16 oz) black beans, drained and rinsed 1 can (15 oz) pinto beans or black eyed peas, drained and rinsed 1 can (19 oz) chickpeas, drained and rinsed 1/2 small sweet onion such as Vidalia, halved and thinly sliced 1/4 cup chopped cilantro 2 to 3 chipotle peppers packed in adobo sauce, drained and finely chopped 3 Tbsp. wine or cider vinegar 2 Tbsp. olive oil salt and fresh ground pepper to taste 1/2 head iceberg lettuce, cored and shredded In a large bowl, combine black beans, pintos, chickpeas, onions, cilantro, chipotles, vinegar and oil. Toss until well mixed. Season with salt and pepper to taste. Salad may be prepared up to this point and refrigerated up to 2 days. To serve, arrange lettuce on a serving platter and mound the bean mixture over top. Makes 6 servings. at 5 Stars per serving |
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| Spaghetti Salad Source of Recipe Unknown List of Ingredients 5 Cups Cooked Spaghetti 2 Medium Red Onions -- Diced Fine 2 Medium Green Bell Peppers -- Thinly Sliced 2 Small Tomatoes -- Diced 1/2 Cup Fat-Free Mayonnaise 1 Cup Nonfat Zesty Italian Dressing 1 Cup Seasoned Croutons Place spaghetti, onion, pepper, and tomato in a large mixing or salad bowl. In a small bowl, combine mayonnaise and Italian dressing. Pour over pasta and vegetables and toss well. Cover and chill for several hours. Sprinkle with seasoned croutons before serving. 5 servings at 6 Stars per serving |
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| Spicy Chicken Salad List of Ingredients dressing: 1 1/4 cups nonfat sour cream 3/4 cup picante sauce 1/2 tsp. chili powder salad: 2 cups cooked diced chicken, canned or leftover 1 cup tomatoes 3/4 cup green onion 2 cups frozen corn kernels 1/2 cup canned black beans 3/4 cup reduced fat cheddar cheese 6 cups lettuce Combine dressing ingredients in a small bowl. Toss with next 5 ingredients and serve over lettuce. Sprinkle with cheese and serve. Serves 6 at 5 Stars per serving |
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| Tabbouleh Source of Recipe Cooking Light List of Ingredients 4 cups fresh parsley sprigs 1/4 cup fresh mint leaves 2 cups diced seeded cucumber 2 cups diced seeded tomato 1 cup uncooked bulgur or cracked wheat 3/4 cup diced onion 1/3 cup fresh lemon juice 2 tablespoons extra-virgin olive oil 1/2 teaspoon salt 1 garlic clove, minced Place parsley and mint in a food processor; process until finely minced. Combine parsley mixture, cucumber, and remaining ingredients in a large bowl; toss well. Cover and marinate in refrigerator at least 4 hours. serves 6 1 cup servings at 3 Stars each |
| Tangy Tuna Salad List of Ingredients 2 cans water packed tuna 3 tbsp. fat free mayo 1/4 oz. bread and butter chips 1/4 onion 1 medium pickled jalapeno 3 hard boiled eggs 1 med. tomatoe 1 tbsp. mustard chop all ingredients finely and mix together. salt and pepper to taste. serve in 1 cup servings. 4 servings at 2 Stars each |
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| Vinegarette Coleslaw List of Ingredients 2 cups loosely packed very thinly sliced green cabbage 1/4 cup chopped red bell pepper 2 tbsp thinly sliced green onion 2 tbsp chopped fresh parsley 2 1/2 tbsp white wine vinegar 2 tbsp water 1 1/2 tsp sugar 1 tsp olive oil 1/4 tsp salt 1/4 tsp dried basil 1/8 tsp pepper dash of garlic powder 1. combine first 4 ingredients in a bowl; toss well. combine vinegar and next 7 ingredients in a small bowl; stir with a whisk until well blended. Pour vinegar mixture over slaw; toss well. cover and chill at least 2 hours. toss well before serving. serve with a slotted spoon. Yield: 2 serving:(serving size 1 cup) Points: 2, Exchanges: 1 veg, 1 fat Per serving: Cal 59, Pro 1.4g, Fat 2.5g, Carb 9.0g, fib 2.4g, chol 0mg, Iron 1mg, Sod 309mg, Calc 42mg. 1 Star Per serving |