Diabetic Cooking

Salads

Garden Italian salad

Preparation time: 15 minutes. Chilling time: at least 4 hours.
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Ingredients

  • 1 cup broccoli florets
  • 1 cup cauliflower florets
  • 1/2 cup sliced carrot
  • 1/4 cup chopped green pepper
  • 1/4 cup chopped celery
  • 1/2 medium cucumber, sliced
  • 1/2 cup prepared fat-free Italian salad dressing
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup sliced fresh mushrooms

Directions

Bring 4 quarts of water to a boil in a large pot. Drop in broccoli, cauliflower, and carrots and blanch for 3 minutes. Remove vegetables and run cold water over them to cool. Drain well. In a large bowl, toss together broccoli, cauliflower, carrots, green pepper, celery, and cucumber. Pour dressing over mixed vegetables. Cover the bowl and allow to marinate for at least 4 hours. Add tomatoes and mushrooms just prior to serving.

Yield: 5 servings. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 34, Carbohydrates: 8 g, Protein: 2 g, Fat: 3 g, Saturated Fat: <1 g, Sodium: 239 mg, Fiber: 2 g

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


This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.