In The Kitchen

HEALTHY SALADS

Salads are a great way to add extra vegetables.

POTATO SALAD

INGREDIENTS

3 large potatoes
1/4 cucumber
1/4 onion
1/4 roasted red pepper
1/4 cup apple cider vinegar
1/2 cup low-fat sour cream
1/2 cup low-fat mayonnaise
2 eggs, chopped
1 teaspoon dry mustard

INSTRUCTIONS

1. Boil potatoes until tender. Drain. Cut potatoes into cubes.
2. Mix potatoes, onions, cucumber and roasted red pepper in a large bowl.
3. In a separate bowl whisk vinegar, mayonnaise and sour cream together. Then add eggs and mustard. Stir together.
4. Refrigerate for 15 minutes, then serve.

Congratulations!!! You have made a creamy, tasty potato salad with less fat and calories.

 

Alternative ways of preparation

  • Add other vegetables to your salad (green beans or broccoli)

  • Sprinkle potato salad with salt and pepper or paprika for taste


 

PASTA SALAD

INGREDIENTS

1/2 cup sherry vinegar
1/2 cup olive oil
1 lb pasta
1 tomato
1/2 cup red pepper
1/2 cup green pepper
1/2 cup onion
salt
pepper
garlic powder

INSTRUCTIONS

  1. Boil pasta until tender. Drain.
  2. Mix vinegar and olive oil in a large bowl.
  3. In the same bowl, stir in pasta, tomatoes, peppers and onion. Mix well.
  4. Sprinkle salt, pepper, and garlic powder for taste.

Alternative ways of preparation

  • Add other vegetables to your salad (green beans or broccoli)

  • Try red wine vinegar or balsamic vinegar for a different avor


 

CHICKEN SALAD

INGREDIENTS

2 cups (500 ml) cooked, chopped chicken
1/4 cup (125 ml) nonfat plain yogurt
2 teaspoons (10 ml) mustard
3 tablespoons (45 ml) chopped celery
1/4 cup (60 ml) chopped seedless green grapes
salt and pepper to taste

INSTRUCTIONS

1. Combine all the ingredients and stir until well mixed. Refrigerate or serve immediately.

2. Serve over salad greens or as a sandwich filling.


 

AUTUMN SALAD

INGREDIENTS

1 medium granny smith apple, sliced thinly (with skin)
2 tablespoons lemon juice
1 bag (about 5 cups) mixed lettuce greens (or your favorite lettuce)
1/2 cup dried cranberries
1/4 cup walnuts, chopped
1/4 cup unsalted sun ower seeds
1/3 cup low-fat raspberry vinaigrette dressing

INSTRUCTIONS

1. Sprinkle lemon juice on the apple slices.
2. Mix the lettuce, cranberries, apple, walnuts and sunflower seeds in a bowl.
3. Toss with 1/3 cup of raspberry vinaigrette dressing, to lightly cover the salad.

Serves 5