Diabetic Cooking

Ham and Pineapple Salad for One

Preparation time: 5 minutes.


  • 1/3 of 5-ounce package prewashed, mixed baby salad greens (about 2 cups)
  • 2 ounces extra-lean, prepackaged, lower-sodium, deli-sliced ham, chopped
  • 10 fresh snow peas, sliced in half
  • 1/4 of a medium red or yellow bell pepper, cut into strips
  • 1/2 cup unsweetened pineapple tidbits or chunks
  • 2 tablespoons fat-free ranch dressing


Combine salad greens, ham, snow peas, pepper strips, and pineapple together. Top with ranch dressing.

Yield: 1 serving.

Serving size: about 3 cups.

Nutrition Facts Per Serving:
Calories: 290 calories, Carbohydrates: 30 g, Protein: 13 g, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 27 mg, Sodium: 625 mg, Fiber: 3 g

Exchanges per serving: 1 starch, 1 fruit, 1 vegetable, 2 lean meat. Carbohydrate choices: 2.

This recipe was developed by Kathleen Stanley, a diabetes educator at Central Baptist Hospital in Lexington, Kentucky.