Diabetic Cooking

Salads

Artichoke heart and salmon salad

Preparation time: 25 minutes. Cooking time: 5 minutes (to blanch artichoke hearts).
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Ingredients

  • 4 fresh artichoke hearts, blanched and chopped (canned can be substituted)
  • Lemon half
  • 1 can (12 ounces) water-packed, skinless, boneless salmon, drained well
  • 1/2 cup frozen green peas, thawed and drained
  • 2 celery ribs, chopped
  • 1 tablespoon chopped celery leaves
  • 4–6 green onions, chopped
  • 1 teaspoon grated lemon peel
  • 1/4 cup reduced-calorie red wine vinaigrette salad dressing
  • 4 radicchio leaves

Directions

To prepare the artichokes, trim stem and remove the thorny tops of the outer leaves with scissors or by bending the leaves. Cut off the top inch of the thin, inner leaves with a knife. Pull out the pink inner leaves by hand and remove the choke (bristle-like hairs) with a small scoop or knife. As you work, rub all cut surfaces with lemon to keep from browning. Submerge artichokes in water with some lemon juice added until ready to cook.

Bring 1 1/2 quarts of water to a boil in a saucepan, add artichokes, and cook for about 3–5 minutes until softened; let cool. When cooled, remove remaining leaves from hearts and cut hearts into quarters or chop coarsely.

In a medium bowl, combine salmon, artichoke hearts, peas, celery, celery leaves, green onions, lemon peel, and dressing. On each serving plate, place one leaf of radicchio. Scoop a quarter of the salad onto the leaf and serve.

Yield: 4 servings. Serving size: about 1 1/4.

Nutrition Facts Per Serving:
Calories: 204, Carbohydrates: 13 g, Protein: 20 g, Fat: 8 g, Saturated Fat: 2 g, Cholesterol: 49 mg, Sodium: 745 mg, Fiber: 5 g

Exchanges per serving: 3 lean meat, 1 starch. Carbohydrate choices: 1.


This recipe was developed by Kathleen Stanley, the Diabetes Education Program Coordinator at Central Baptist Hospital in Lexington, Kentucky. She frequently performs cooking demonstrations and has been involved in diabetes education for over 18 years.