Thursday, August 16, 2012

3 Fab Summer Salads To Wow Your Guests

1. Marinated Artichoke Hearts

This tangy salad is a perfect addition to an antipasto. Just arrange a medley of fresh and pickled vegetables, along with an assortment of reduced-fat cheeses, on a bed of lettuce, pile these artichoke hearts in the middle, and serve it proudly at any gathering.

                                                                                    Makes 4 servings
1        1-pound can artichoke hearts, drained
2        tablespoons red wine vinegar
1        tablespoon water
1        tablespoon olive oil
1        teaspoon sugar
½       teaspoon dried oregano
¼       teaspoon dry mustard
¼       teaspoon garlic powder
¼       teaspoon salt
1⁄8     teaspoon pepper

Place artichoke hearts in a medium bowl.

In a small bowl, combine remaining ingredients, mixing well.  Pour over artichoke hearts and toss until evenly coated.

Chill overnight to blend flavors. Stir occasionally while chilling.

Each Serving Provides
Calories 63
Total Fat 3.7g
Cholesterol 0mg
Sodium 173mg
Total Carbohydrate 6.3g
Dietary Fiber 4.1g
Protein 1.3g

2. Marinated Vegetable Salad

A colorful and tasty addition to any meal, this has become a family favorite in my house.  If you like, you can eliminate one cup of the cauliflower and add one cup of broccoli in its place.
Makes 6 servings
2      cups cauliflower, cut into small flowerets
1      cup carrots, cut crosswise into ½ -inch slices
1      cup celery, cut into 1-inch slices
1      medium, green bell pepper, cut into ½ -inch strips
1      cup small mushrooms (or larger mushrooms cut into quarters)
½     cup chopped red onion
10    small stuffed green olives, cut in half crosswise
½     cup water
¼     cup vinegar
2      tablespoons olive oil
2      tablespoons plus 2 teaspoons sugar
1½   teaspoons dried oregano
¾     teaspoon salt
½     teaspoon pepper
¼     teaspoon garlic powder

Combine all ingredients in a large nonstick skillet.  Bring to a boil over
medium heat, stirring occasionally.

Reduce heat to medium-low, cover, and simmer 5 minutes, or until
vegetables are barely tender-crisp.

Place salad in a bowl and chill overnight.

Each Serving Provides
Calories 115
Total Fat 5.3g
Cholesterol 0mg
Sodium 406mg
Total Carbohydrate 14.7g
Dietary Fiber 2.8g
Protein 1.7g

3. My Waldorf Salad

It's easy to lower the fat content of mayonnaise-based salads by doing what I've done here. I've replaced the mayonnaise with a combination of nonfat yogurt and reduced-calorie mayonnaise. It's still one of my favorite crunchy salads. (For a new taste, try tossing in a sliced banana.)
Makes 4 servings
½       cup plain nonfat yogurt
2        tablespoons reduced-calorie mayonnaise
1        teaspoon lemon juice
1        tablespoon sugar
4        small, sweet apples, unpeeled, chopped
1        cup chopped celery
2        tablespoons chopped walnuts (½ ounce)

In a medium bowl, combine yogurt, mayonnaise, lemon juice, and sugar. Mix well. 

Add remaining ingredients, mixing thoroughly.

Chill several hours to blend flavors.

Each Serving Provides
Calories 119
Total Fat 4g
Cholesterol 2mg
Sodium 86mg
Total Carbohydrate 18.1g
Dietary Fiber 2.4g
Protein 2.6g

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