Diabetic Cooking

Salads

Crunchy vegetable salad with chipotle-ranch dressing

Preparation time: 10 minutes.
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Ingredients

  • 4 ounces Romaine hearts lettuce
  • 1/2 cup sliced cucumber
  • 1/4 cup chopped green pepper
  • 4 red radishes, thinly sliced
  • 2 green onions, chopped
  • 12 cherry tomatoes
  • 2 tablespoons low-fat, shredded Cheddar cheese
  • 1/4 cup light ranch-style salad dressing
  • 1 tablespoon chopped chipotle peppers in adobo sauce
  • 1 tablespoon fresh lime juice

Directions

Tear or chop lettuce (should yield approximately 4 cups) and place in a large salad bowl. Add cucumber, green pepper, radishes, green onions, tomatoes, and cheese. Toss well. In a small bowl, mix together salad dressing, chipotle peppers, and lime juice. Pour dressing over salad and toss again to combine.

Yield: 4 servings. Serving size: 1 1/2 cups.

Nutrition Facts Per Serving:
Calories: 71, Carbohydrates: 7 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 255 mg, Fiber: 2 g

Exchanges per serving: 2 vegetable, 1/2 fat. Carbohydrate choices: 1/2.


Kathleen Stanley is a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky. She is coauthor of Quick & Easy Diabetic Recipes for One, published by the American Diabetes Association in 2007.