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Tobey's Recipes for August

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Old 08-30-2001, 08:37 PM   #16
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Default Salads

I have been enjoying a different salad for lunch this week (starting with the Thai Peach salad posted earlier). So my next few posts will be a few of these selected recipes.

Enjoy
Tobey



Caribbean Salad

4 Servings

1 cucumber, chopped
4 bananas, thinly sliced
2 green bell peppers, diced
4 oranges, peeled and sectioned
1/2 cup plain nonfat yogurt
1 tablespoon raisins


1 Combine the cucumber, banana, green pepper and
oranges in a salad bowl.

2 Stir in the yoghurt, sprinkle the raisins over the
top and serve

Amount Per Serving
Calories 226 Calories from Fat 8
Percent Total Calories From:
Fat 4% Protein 8% Carb. 88%

Nutrient Amount per serving % Daily Value
Total Fat 1 g 1%
Saturated Fat 0 g 1%
Cholesterol 1 mg 0%
Sodium 25 mg 1%
Total Carbohydrate 50 g 17%
Dietary Fiber 2 g 6%
Sugars 0 g
Protein 5 g

Vitamin A 12% Vitamin C 192% Calcium 0% Iron 5%
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Old 08-30-2001, 08:39 PM   #17
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Chunky New Potato Salad with Tomatoes

6 Servings

12 ounces (about 2 medium) fully ripened fresh tomatoes
2 pounds small new potatoes, cut in 1 1/2-inch pieces
1 cup thinly sliced, unpeeled cucumbers
3/4 cup chopped green bell peppers
3/4 cup thinly sliced celery
1/3 cup sliced green onions
1/3 cup Hellmann's Ultra Low Fat Mayonnaise
1/3 cup nonfat yogurt
1 1/4 teaspoons tarragon leaves, crushed
3/4 teaspoon salt
1/2 teaspoon fresh ground black pepper


1. In a medium saucepan bring potatoes and enough water to cover to a boil; reduce heat and simmer, covered, until potatoes are tender, 10 to 12 minutes; drain.
2. In a large bowl place potatoes, cucumber, green pepper, celery and green onions.
3. Make dressing by combining mayonnaise, yogurt, tarragon, salt and black pepper.
4. Cut each tomato into 8 wedges; cut wedges in halves (makes about 2 cups). Just before serving gently stir in tomatoes. Line a salad bowl with tomatoes or lettuce as garnish.

Amount Per Serving
Calories 218 Calories from Fat 11
Percent Total Calories From:
Fat 5% Protein 10% Carb. 85%

Nutrient Amount per Serving % Daily Value
Total Fat 1 g 2%
Saturated Fat 0 g 1%
Cholesterol 1 mg 0%
Sodium 333 mg 14%
Total Carbohydrate 47 g 16%
Dietary Fiber 2 g 8%
Sugars 0 g
Protein 5 g

Vitamin A 10% Vitamin C 86% Calcium 0% Iron 14%
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Old 08-30-2001, 08:41 PM   #18
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Fattoush
Lebanese Toasted Bread Salad

6 Servings

3 (about 1 pound) fresh tomatoes
3 6-inch pita breads
4 cups Romaine lettuce leaves, loosely packed, cut in 1-inch strips
2 cups peeled and sliced halved cucumbers
6 carrots, shredded
1/2 cup crumbled feta cheese
1/4 cup quartered and sliced red onions
3/4 cup no fat Italian salad dressing
1 tablespoon chopped fresh parsley
2 teaspoons dried mint leaves, crushed


1. Preheat oven to 300 degrees F.
2. Use tomatoes held at room temperature until fully ripe. Core tomatoes; cut in wedges (makes about 3 cups); set aside.
3. Cut pita breads in halves; cut each half into 8 wedges. Place on a shallow baking pan; bake until crisp, turning occasionally, about 25 minutes. Remove from pan; cool.
4. In a large bowl place lettuce, cucumber, carrot, cheese, onion, reserved tomatoes and pita wedges.
5. In a measuring cup combine salad dressing, parsley and mint. Pour over salad mixture; toss until combined.

Amount Per Serving
Calories 148 Calories from Fat 25
Percent Total Calories From:
Fat 17% Protein 15% Carb. 68%

Nutrient Amount per Serving % Daily Value
Total Fat 3 g 4%
Saturated Fat 1 g 7%
Cholesterol 8 mg 3%
Sodium 670 mg 28%
Total Carbohydrate 25 g 8%
Dietary Fiber 2 g 7%
Sugars 0 g
Protein 5 g

Vitamin A 435% Vitamin C 57% Calcium 0% Iron 7%
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