Diabetic Cooking

Salads

Low-carb “potato” salad

Preparation time: 20 minutes. Cooking time: 10 minutes. Chilling time: 2 hours.
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Ingredients

  • 1 head (2 pounds) cauliflower
  • 1 hard-boiled egg, shelled and chopped
  • 1/4 cup chopped red onion
  • 1/2 cup chopped celery
  • 1/4 cup light mayonnaise
  • 1 tablespoon pickle relish
  • 1 tablespoon Dijon-style mustard
  • 1/4 teaspoon celery seed
  • 1/4 teaspoon black pepper

Directions

Remove leaves and core of cauliflower. Break florets into bite-size pieces, and cut stem into bite-size pieces as well, if desired. Total yield should be 4 cups of cauliflower pieces. Fill a medium saucepan 2/3 full of water and bring to a boil. Add cauliflower and cook 8–10 minutes until soft but not mushy. Drain cauliflower in a colander and rinse under cold water for 1–2 minutes to stop the cooking process. Drain well. Blot pieces with paper towel to remove excess moisture. In a large bowl, combine cauliflower, egg, red onion, and celery. In a small bowl, whisk together mayonnaise, pickle relish, mustard, celery seed, and black pepper. Pour mayonnaise mixture over vegetables and mix well. Cover and chill 2 hours prior to serving.

Yield: 8 servings. Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 62, Carbohydrates: 9 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 2 mg, Sodium: 120 mg, Fiber: 3 g

Exchanges per serving: 1/2 starch, 1 vegetable. 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.