Thread: Summer Salads!
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Old 06-07-2005, 09:24 PM   #7
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Join Date: Jan 2004
Location: Michigan
Posts: 130


Santa Fe Broccoli Slaw (or coleslaw)
3/4 cup* = 1 pt

4 cups broccoli coleslaw mix* (or coleslaw mix)
1 can (11 ounces) Mexicorn, drained
1/2 cup salsa
2 tablespoons reduced-fat mayonnaise
2 teaspoons sugar**
1/2 teaspoon salt
1/8 teaspoon coarsely ground pepper
3 tablespoons cider vinegar

In a bowl, combine the coleslaw mix, corn and salsa. In a small bowl, combine the mayonnaise, sugar, salt and pepper. Gradually whisk in vinegar. Pour over coleslaw mixture; toss to coat evenly. Cover and refrigerate for at least 2 hours. Yield: 6 servings.

Nutritional Analysis: One serving (3/4 cup) equals 92 calories, 2 g fat (trace saturated fat), 2 mg cholesterol, 621 mg sodium, 17 g carbohydrate, 4 g fiber, 4 g protein. Diabetic Exchanges: 1 starch, 1 vegetable.

**I use Splenda which lowers the above nutritional info.

Penne, Spinach, Asparagus, and Cashew Salad
Serves 8; WW Points Per Serving: 2.5

1 1/2 pounds asparagus spears, ends trimmed, cut into 1-inch pieces
1 1/2 pounds penne pasta
3 Tbsp. olive oil
1 cup green onions, sliced
2 cloves garlic, minced
6 Tbsp. white wine vinegar or
1/2 vinegar & 1/2 fresh lemon juice
2 Tbsp. lite soy sauce
1 6-ounce package fresh baby spinach
1/4 cup unsalted roasted cashews, coarsely chopped

Blanch the asparagus until just tender, about three minutes. Transfer to a small bowl. Cool. Cook the pasta until just tender but still firm to bite. Drain. Transfer to a large bowl. Toss with one tablespoon of oil. Cool. Blend the remaining oil, green onions, garlic, vinegar and soy sauce in a blender until smooth, about two minutes. Pour the dressing over the pasta. Add the asparagus, spinach and cashews; toss to coat.

Nutritional Information per Serving:
Calories 140
Total Fat 5 gm
Saturated Fat .7 gm
Fiber 4 gm
Sodium 110 mg
Cholesterol 0 mg
Diabetic Exchange 1 starch, 1 vegetable, 1 fat

Heart Healthy Food Sponsored By Loma Linda International Heart Institute

Don't wait for your ship to come in, swim out to it! --Unknown


Last edited by BarbaraAnn; 06-07-2005 at 09:28 PM.
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