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RECIPE REMAKE: SUMMER SALADS

Thursday, July 04, 2013

With July 4th and other summer cookouts underway, no need to pack on the extra pounds with fattening salads, like slaw and potato salads.

Registered Dietician, Victoria Shanta Retelny has some recipe ideas to trim the fat and calories, without losing flavor.

Summer Salad Recipe Makeovers: Try these healthy twists on traditional potato, macaroni and cole slaw salads.

Tri-Color Potato Salad
4 - 1 cup servings

1.5 lbs. mixed medley mini potatoes, quartered
1 small shallot, minced
¼ cup pistachios, lightly-salted, chopped
2 Tbs. extra virgin olive oil
1 Tbs. Dijon mustard
2 Tbs. white wine vinegar
A sprig of rosemary, minced
Pepper to taste

Nutrition Info:
Calories: 236 cal
Total Fat: 10g
Saturated Fat: 1g
Trans Fat: 0g
Polyunsaturated: 2g
Monounsaturated: 7g

Cholesterol: 0mg
Sodium: 51mg
Total Carbohydrate: 33g
Dietary Fiber: 4g
Sugars: 0g
Protein: 4g

Instructions
Place potatoes in a pot and fill with water. Bring to boil and simmer for 15  20 minutes until potatoes are tender. Remove pot from heat and drain water from potatoes. Put potatoes in a bowl add the shallots, pistachios, olive oil, Dijon mustard and vinegar. Mix gently to keep from mashing. Sprinkle with rosemary and serve warm or cold.

Veggie Pasta Salad
4 - 1 cup servings

3 cups tri-color pasta
1 cup cherry tomatoes, quartered
½ cup almonds, slivered, no-salt added
½ cup black olives, chopped
2 - 3 basil leaves, chopped
2 Tbs. extra virgin olive oil
1 Tbs. balsamic vinegar
1 Tbs. Dijon mustard
1 cup arugula
½ cup Parmesan cheese, shavings
Salt and pepper to taste

Instructions
Place pasta in a pot and fill with water, bring to a boil for 10 minutes. Remove from heat and strain into a colander. Put into a bowl and add tomatoes, almonds, olives, basil and arugula. Whisk together olive oil, vinegar and Dijon mustard. Drizzle over pasta mixture. Sprinkle with Parmesan cheese shavings and add a pinch of salt and pepper. Serve at room temperature or cold.

Nutrition Info:
Calories: 314 cal
Total Fat: 18g
Saturated Fat: 3g
Trans Fat: 0g
Polyunsaturated: 3g
Monounsaturated: 11g
Cholesterol: 7mg
Sodium: 115mg
Total Carbohydrate: 36g
Dietary Fiber: 6g
Sugars: 2g
Protein: 11g

Broccoli, Red Cabbage & Carrot Slaw
4 - ¾ cup servings

3 cups broccoli, red cabbage, carrot slaw*
½ cup almonds, slivered, no-salt added
2 Tbs. low-fat, plain yogurt
1 Tbs. fresh ginger, minced
2 Tbs. extra-virgin olive oil
1 Tbs. white wine vinegar
1 tsp. Dijon mustard
Salt and pepper to taste

Place all ingredients in a bowl and toss until well mixed. Serve at room temperature or refrigerate and serve cold later. *For softer texture, begin by blanching broccoli, red cabbage and carrot slaw by placing in a colander and rinsing with boiling hot water then mix with other ingredients.

Nutrition Info:
Calories: 93 cals
Total Fat: 7g
Saturated Fat: 1g
Trans Fat: 0g
Polyunsaturated: 1g
Monounsaturated: 5g
Cholesterol: 1mg
Sodium: 52mg
Total Carbohydrate: 7g
Dietary Fiber: 2g
Sugars: 0g
Protein: 2g


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