STEAK AND CABBAGE SALAD WITH HORSERADISH VINAIGRETTE

1 lb flank beef steak

2 tbsp olive oil 

2 tbsp red wine vinegar

2 tbsp snipped fresh dill weed

1 tbsp prepared horseradish

1 tsp Dijon-style mustard

1/2 tsp black pepper

1/4 tsp salt

4 cups coarsely chopped green cabbage

1 medium English cucumber, halved lengthwise and thinly sliced (2 cups)

1 large yellow sweet pepper, cut into bite-size strips

1 large red sweet pepper, cut into bite-size strips

Trim fat from steak. For a gas or charcoal grill, place steak on the grill rack directly over medium heat. Cover and grill to desired doneness, turning once halfway through grilling. Allow 12 to 14 minutes for medium rare (145-degrees) or 15 to 17 minutes for medium (160-degrees.). Transfer steak to a cutting board; cover with foil. Let stand for 10 minutes.

For vinaigrette, in a screw-top jar combine olive oil, vinegar, 1 tablespoon of the dill weed, horseradish, mustard, pepper and salt. Cover and shake well to combine.

In a large bowl combine cabbage, cucumber, and sweet peppers. Drizzle with half the vinaigrette; toss to coat. Transfer to a serving platter or divide evenly among four serving plates. Thinly slice stead. Arrange steak on cabbage mixture. Sprinkle with the remaining 1 tablespoon dill weed and drizzle with the remaining vinaigrette.

Yield: 4 servings Per serving of 1 cup salad and 2 oz steak: 202 calories, 11g fat (3g sat), 18g protein, 8g carbs, 2g fiber, 4g sugars, 186mg sodium

recipe and photo Fresh Food Fast vol.2

SPINACH SALAD WITH RASPBERRY VINAIGRETTE

1 1/2 cups fresh raspberries

1/2 cup sugar-free balsamic vinaigrette

3/4 tsp Stevia

8 cups packaged baby spinach

1 cup sliced cucumber

1/3 cup thinly sliced red onion

1/4 cup crumbled feta cheese

1/4 cup chopped pecans

Ground black pepper

To make dressing: combine 1/2 cup of the raspberries, vinaigrette and Stevia in a blender or mini chopper. Cover and blend until smooth. Set aside.

In a large bowl, toss together the remaining 1 cup raspberries, spinach, cucumber, onion and half the dressing. Spoon the mixture onto a platter or divide among 8 plates. Top with the cheese and pecans. Season with the pepper. Serve the remaining vinaigrette on the side.

Yield: 8 servings

Recipe and photo Sandra Lee

 

KETO COLE SLAW

Let me state up front that I do not follow the KETO diet plan nor do I recommend it. I do, however, use a recipe from time to time that sounds good. This recipe fits into that category. I saw this recipe on the internet; my info is in ( ). This is a tasty low-carb recipe. I believe the carbs per serving are less than 3g per 1 cup.

1 16oz bag of cole slaw mix (I like to chop my slaw mix)

1/4 cup sour cream

3/4 cup mayonnaise (I use only olive oil mayonnaise)

1 tbsp Pyure (I use1/2 to 1 packet of Splenda or Stevia)

Combine all ingredients in a large bowl and stir together until well combined.

file photo

 

GRILLED WEDGE SALAD

1 medium to large head iceberg lettuce

olive oil

Fresh ground pepper

Blue Cheese Dressing

Chopped cherry tomatoes

chopped cooked bacon

crumbled blue cheese

Cut lettuce into 4 wedges and brush the cut sides with olive oil. Sprinkle with pepper.

Grill wedges over medium-high heat until they are grill marked, 1 to 2 minutes per cut side.

Place on serving platter and top with the dressing, tomatoes, bacon and the crumbled blue cheese.

Yield 4 servings

Food Network recipe idea and picture

 

SCALLOPS AND GREENS SALAD

Scallops are a great seafood choice for diabetic as they have a high protein content.

1 pkg (12-oz frozen scallops, cooked and chilled

6 cups mixed salad greens

4-oz shredded Mozzarella cheese

3 hard-boiled eggs, sliced

1/3 cup chopped celery

1/3 cup low or no sugar vinaigrette/Italian salad dressing of your choice

Lemon slices, optional

In a large bowl toss together all ingredients. except salad dressing. Chill for at least an hour.

Before serving, drizzle with the salad dressing. Garnish with lemon slices, if using.

file photo for reference only

PENNE 'n' CHICKEN SALAD

12-oz whole wheat penne pasta (or your favorite no/low carb pasta)

3 tbsp olive oil

3/4 cup store-bought guacamole (or your homemade)

1 1/2 cups fresh basil leaves

2 tbsp fresh lemon juice

1 lb boneless, skinless chicken breast halves, cut into 1/2-in thick slices

3/4 tsp salt

3/4 tsp cracked pepper

1 pkg (5-oz) baby salad greens

3/4 cup drained roasted jarred red peppers, cut into 1/2-inch-wide strips

1/2 cup thinly sliced red onion

Cook pasta according to the package directions. Drain and rinse under cold water until cool. Drain well. Toss pasta with 1 tablespoon of the oil. Meanwhile, in a food processor, pulse guacamole, 3/4 cup of the basil, lemon juice and 1 tablespoon of the oil, until smooth. Reserve.

Toss chicken with 1/2 teaspoon of salt and 1/3 teaspoon of black pepper. In a 12-inch nonstick skillet, heat remaining oil over medium-high heat. In 2 batches, add chicken and cook, flipping, until browned and no longer pink in the centers, about 5 to 6 minutes. Transfer to a large serving bowl; stir in pasta, greens, roasted peppers, onion and remaining basil, salt and pepper, until combined. Serve with the remaining guacamole mixture.

Yield: 6 servings Per serving: 412 calories, 28g protein, 49g carbs

Woman's World 2026

WARM SPINACH SALAD

2 pkgs (6-oz each) prewashed baby spinach leaves

1 small red onion, chopped

1/2 cup cider vinegar

1/3 cup water

1 tbsp sugar (or Stevia/your favorite sweetener)

1/4 tsp salt

1/4 tsp ground black pepper

1 tbsp olive oil

8 slices bacon, cooked and chopped

2 hard cooked eggs, chopped

In a large bowl, combine the spinach and onion. Set aside.

In a small bowl, combine the vinegar, water, sugar, salt and pepper. Stir until the salt and sugar have completely dissolved. Set aside.

Heat the olive in a large skillet over medium heat. Add the bacon and cook, stirring frequently, 3 to 4 minutes, until browned. Add vinegar mixture and increase heat to high. Cook, stirring, until the mixture boils. Spoon the mixture over the spinach mixture. Toss about a minute to slightly wilt the spinach.

To serve, place servings on salad plates and top each with some chopped boiled eggs. Garnish with red onion slices, if desired.

Yield: 4 servings of about 2 cups each.

Variation: Try making with red leaf lettuce and top with diced tomatoes instead of eggs. 

recipe idea and photo Homestyle Cooking Made Healthy 1999

CARROT AND PINEAPPLE GELATIN SALAD

1 can (8-oz) unsweetened crushed pineapple 

1 pkg (.3-oz) sugar-free lemon gelatin
1 cup boiling water
1/2 cup cold water
1 tsp white vinegar
1/8 tsp salt*
2 medium carrots, grated

Drain the pineapple well, reserving 1/2 cup of the juice; set aside.

In a bowl that can withstand boiling water, dissolve the lemon gelatin in the boiling water. Stir to dissolve all the gelatin. Stir in the cold water, vinegar, salt, and the reserved pineapple juice. Chill for about 45 minutes until partially thickened. Stir in the carrots and pineapple. Pour into a 3-cup mold that has been lightly sprayed with nonstick cooking spray or lightly oiled. Chill until firm. Unmold to serve.  

Note: May also be placed in a clear glass bowl instead of a mold. Can then be served directly from the bowl.

Yield: 4 servings
Per serving: 59 calories, 0 fat, 12 carbs, 1 protein, 2 fiber, 158 mg sodium

*Cut down on sodium by omitting the salt.

file photo

 

BEAN, PEA AND CORN SALAD

1 can French-style green beans, well drained

1 can baby sweet peas, well drained
1 can shoepeg corn, well drained
2 oz. jar pimentos
1/2 large greenor red bell pepper, seeded and diced
1 cup chopped celery
1 onion, diced

Mix all the above ingredients together in a medium bowl.

Dressing:
1/2 tsp salt (Omit if using canned vegetables with salt)
1/2 tsp fresh ground black pepper
1 tbsp water
3/4 cup vinegar
1 cup Splenda or equivalent of your favorite sweetener
1/2 cup extra-virgin olive oil

Combine dressing ingredients in a small saucepan and bring to a boil. Boil mixture for two minutes; let cool completely. Pour cooled dressing over the vegetables; mix well. Cover and refrigerate overnight or about 8 hours. A perfect make-ahead dish.

Note: I suggest serving this with a lean protein item such as a pork chop, chicken breast, etc. 

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ZESTY CAULIFLOWER ANTIPASTO SALAD

1 medium head cauliflower, cut into small florets (about 6 cups)

1 small red onion, sliced (about 3/4 cup)

12 grape tomatoes, halved (about 1 cup)

1 can (14-oz) quartered artichoke hearts, drained

1/2 cup sliced pitted green olives

1/2 cup jarred mild banana pepper rings

8-oz mini fresh mozzarella balls

4-oz (or more) sliced Genoa salami, chopped

3/4 cup Italian-style dressing (watch sugar content)

Fresh oregano for garnish, optional

Stir together cauliflower, onion, tomatoes, artichoke hearts, olives, peppers, mozzarella and salami in a large bowl. Add dressing and toss to coat. Chill, covered, at least a half hour but up to 3 days. Garnish with oregano before serving, if using.

Yield: 10 servings Per 1 cup serving: 179 calories, 12g fat (4g sat), 10g carbs, 9g protein, 770mg sodium (I suggest omitting the olives, if you are concerned about the sodium).

file photo of this recipe, recipe idea allrecipes.com

 

CONFETTI BEAN SALAD

This recipe makes a colorful salad to be eaten with a lean protein. Rinse and drain all beans before adding.

1 can (16-oz) kidney beans1 can (15-oz) garbanzo beans (chickpeas)

1 can (14 1/2-oz) Italian-style diced tomatoes, drained

1 1/2 cups frozen peas

1 1/2 cups frozen corn

1/2 cup chopped onion (I like using red onion)

1/2 cup chopped green bell pepper

3 tbsp red wine vinegar OR cider vinegar

2 tbsp olive or canola oil

1 garlic clove, minced

1/2 tsp salt

1/4 tsp freshly ground black pepper

In a large bowl, combine the beans, tomatoes, peas, corn, onion, and bell pepper.

In a small bowl, combine the vinegar, oil, garlic, salt and pepper until blended. Pour dressing over the vegetable mixture and toss gently to coat.

Cover salad and refrigerate at least 4 hours before serving.

Note: This makes a great make-ahead dish for parties, pitch-ins, etc as it can be made the night before.

Yield: 10 servings

Per serving of 3/4 cup: 176 calories, 4 g fat (only a trace saturated), 0 cholesterol, 358 mg sodium (with salt), 30 g carbs (8 g fiber), 7 g protein

Diabetic Exchanges: 1 1/2 starch, 1 vegetable, 1 fat

the file photo

BEAN SALAD

1 can (15-16 oz) kidney beans, drained

1 can (16-oz) whole kernel corn, drained

1 can (3-oz) sliced black olives, drained

1 large tomato, chopped

1/2 cup chopped sweet onion

1/2 cup chopped green bell pepper

Combine all the above ingredients in a large bowl.

Dressing:

1/2 tsp cumin

1/2 tsp oregano

2 tbsp chopped parsley

1/2 tsp dry mustard

1/4 tsp salt

2 tbsp Splenda Granulated

1/4 cup olive oil

1/4 cup cider vinegar

Place all dressing ingredients in a jar and tighten lid to seal. Shake jar well to combine all ingredients. Pour immediately over the vegetable mixture and toss to coat.

Refrigerate several hours before serving. Stir occasionally during this time.

clipart for reference - not this recipe

ALMOND CHICKEN SALAD

4 cups cubed cooked chicken

1 cup chopped celery
1 cup seedless green grapes, halved
1/2 cup fat-free mayonnaise
1/2 cup plain non-fat yogurt
1/4 tsp freshly ground black pepper
1/4 cup chopped toasted almonds

In a large bowl, combine all ingredients except almonds and mix together well. Cover salad and refrigerate for several hours.

Just before serving, stir in the almonds.

Yield: 8 (3/4 cup) servings
Per serving: 126 calories, 8 g carbs, 13 g protein
Diabetic exchanges: 2 lean meat, 1/2 fruit

File Photo for reference

MANGO CHICKEN SALAD

 3/4 cup low-fat Greek yogurt

2 tbsp fresh lemon juice

1 tbsp Dijon mustard

1/4 tsp salt

1/4 tsp pepper

2 stalks celery, finely chopped

2 scallions, finely chopped

1/2 cup dill fronds, roughly chopped

4 cups cooked shredded chicken breasts 

1 small avocado, diced

1 mango, diced

In a medium bowl, stir together the yogurt, lemon juice, Dijon mustard, salt and pepper. Fold in the celery, scallions, and dill fronds. Add the chicken, avocado and mango, gently toss to coat.

file phtoto for reference only - not this exact recipe

EASY COLESLAW

1 head cabbage, chopped
1 medium-size onion, chopped
1/2 green bell pepper, chopped
3/4 cup Splenda or Stevia Granulated (or the equivalent of your favorite sugar substitute)

Place cabbage, onion, and bell pepper in a large heat-proof bowl; pour Splenda over the mixture.

Dressing:
1/2 cup vinegar
1/2 cup olive oil
1/2 tsp salt (I recommend omitting or using only 1/4 tsp)
1 tsp celery seed

In a small saucepan, combine the dressing ingredients and stir to mix well; bring to a boil.

Pour the hot dressing over the cabbage mixture and refrigerate until serving time. Do not stir.

file photo - not this exact recipe

HOT BACON AND ONION PASTA SALAD

1 lb whole-grain rotini or your favorite low-carb rotini

1 large onion
1 garlic clove
1 lb bacon
1/2 cup vinegar
1/2 cup Splenda or Stevia granulated (If you tolerate sugar, you may substitute any amount of the sweetener. Sugar measures the same.)
1/2 cup prepared mustard

Cook rotini as directed on the package; drain well.

While rotini cooks fry the bacon crisp and drain on paper towels. Reserve enough of the bacon drippings to sauté the onion and garlic together in the pan.  When the onions are transparent, reduce the heat under the skillet and add the vinegar, mustard, and Sweetener and mustard.

Crumble the drained bacon into the skillet mixture.

In a heatproof bowl, toss the pasta with the cooked dressing mixture.

Serve this dish warm.

file photo for reference

CONNIE'S FRESH SPINACH SALAD

1 lb fresh spinach

1 small red onion, sliced into rings
3 hard-boiled eggs, chopped
6 slices bacon, cooked, drained, crumbled

Dressing:
1 small onion, chopped
1 cup olive or canola oil
1/3 cup vinegar
1/3 cup Splenda Granular (or equivalent of your favorite sweetener)
1 tbsp prepared mustard
1 tsp celery seeds
1/2 tsp salt (I would omit)

Remove stems from spinach, wash leaves in lukewarm water and pat dry. Tear into bite-size pieces. Combine the spinach, red onion, chopped eggs, and the crumbled bacon. Toss with the dressing.

To make the dressing, combine all ingredients in a small jar with a tight-fitting lid and shake until combined or whisk all together.

Of course I am not Connie, and I have no idea who she is. However, I have put my suggestions in () and I am adding one more. I like a handful of toasted chopped pecans sprinkled on this salad.

file photo for reference

VEGGIE CHOPPED SALAD

3 cups finely chopped fresh broccoli

3 cups finely chopped cauliflower

3 cups finely chopped celery

2 cups frozen peas, thawed

6 bacon strips, cooked and crumbled

1 1/3 cups olive oil mayonnaise 

1/4 cup granular Splenda or Stevia

2 tbsp grated Parmesan cheese

1 tbsp cider vinegar

1/4 tsp salt, optional - I omit

3/4 cup unsalted peanuts 

In a large bowl, combine the first 5 ingredients.

In a small bowl, mix together the mayonnaise, sweetener, cheese, vinegar and salt, if using, until well blended. Add to the salad mixture, toss to coat. Just before serving, stir in the peanuts.

Yield: 12 servings

I got the initial idea for this salad from a 10-year-old magazine.

I redid it to be diabetic friendly.

 

MEXICAN EGG SALAD WRAPS

12 hard-boiled eggs, peeled and coarsely chopped

1/2 cup olive oil mayonnaise

1/4 cup finely chopped celery

1/4 tsp salt

1 can (4.5-oz) chopped green chiles

2 medium avocados, pitted, peeled and coarsely chopped

2 tsp lime juice

1 tbsp finely chopped onion

1 pkg (11-oz) flour tortillas for burritos

1/3 cup small fresh cilantro leaves, stems removed

Fresh cilantro sprigs for garnish, if desired

Medium fresh strawberries for plate garnish, if desired

In a large bowl, mix chopped eggs, mayonnaise, celery, salt and chiles. Place avocado in a medium bowl and sprinkle with the lime juice. Add onion, mash with spoon.

Spread 1/4 cup avocado mixture on each tortilla to within 1/2-inch of edge. Spread each with about 1/3 cup egg salad mixture. Sprinkle cilantro leaves over each. Fold in sides of each tortilla, roll up. Arrange wraps on a large serving platter and garnish with the cilantro sprigs and strawberries, if using.

Yield: 8 wraps Per wrap: 430 calories, 28g carbs (fiber 3g, sugar 2g), 14g protein, 620mg sodium

recipe (my version of a Pillsbury recipe) and photo from Pillsbury

HOMEMADE CELERY SEED DRESSING

1 garlic clove

1/2 tsp salt
2 tbsp lemon juice
1/3 cup olive or canola oil
1/2 tsp celery seed
3/4 tsp dry mustard
1/2 tsp paprika
1/4 tsp Splenda Granulated
1/4 tsp black pepper

1 small jar with a lid.  A jelly jar works well.
In a jar mash the garlic clove with the salt.  Add the lemon juice, oil, celery seed, mustard, paprika, Splenda, and black pepper.  Place lid on jar and shake well to blend.
Refrigerate.
Shake well before using on your favorite salad.
Yield: 1/2 cup

file photo.