New Seven-Layer Salad
Makes approximately six one-cup servings
DRESSING
1/2 cup fat-free mayonnaise
1/2 cup fat-free sour cream
1 tablespoon chopped dill
1 tablespoon capers
1 tablespoon grainy Dijon mustard
1 teaspoon hot sauce (or to taste)
1 teaspoon cracked black pepper (or to taste)
Salt (to taste)
(Note: You may wish to thin this out with a bit of low-fat buttermilk.)
SALAD
1 cup iceberg lettuce, chopped finely
1 cup romaine lettuce, chopped finely
1/2 cup cucumber, julienned
1/4 cup shredded carrots
1 cup blanched fresh corn kernels
1 cup yellow tomato, chopped
1 cup red tomato, chopped
Step 1
Combine all dressing ingredients and whisk together well. Refrigerate when done.
Step 2
Prepare salad ingredients. Starting at the top of the above list, place each ingredient in the bottom of a clear glass container. For instance, iceberg lettuce goes in first, followed by the romaine lettuce, the julienned cucumber, the carrots and so forth. Don't be afraid to pack or compress the ingredients a bit as you go if you're running out of room. If you're serving the salad soon, add dressing when each layer is finished. Otherwise, reserve dressing until just before serving. When finished, refrigerate.
Nutritional Information
Serving Size: Approximately six one- cup servings
Calories (kcal): 80
Total fat (g): 0.6
Saturated fat (g): 0.1
Monounsaturated fat (g): 0.1
Polyunsaturated fat (g): 0.2
Cholesterol (mg): 2
Carbohydrate (g): 17.2
Dietary Fiber (g): 2.4
Protein (g): 3.5
Sodium (mg): 1306
Calcium (mg): 46
Iron (mg): 0.9
% of calories from fat: 5.6%
% of calories from carbohydrates: 78.4%
% of calories from protein: 16%
Food Exchanges
Grain (starch) 1/2
Lean meat 0
Vegetable 1
Fruit 0
Non-fat milk 0
Fat 0
Other carbohydrates 1/2
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