Cool Salads: No Oven Required
If you can slice and dice with the best of 'em, you can whip these salads up in no time. And the best part? You don't even have to turn on the oven or the stove. Not only are they super refreshing, but they're low in fat and calories, too!
Carrot-Corn Salad
Yields: 8 servings
• 1 can (8 ounce) tomato sauce (no salt added)
• 1/4 cup sugar
• 1/4 can (12.25 ounces) vinegar
• 1 teaspoon Worcestershire sauce
• 1 tablespoon canola oil
• 1 teaspoon onion powder
• 1/2 teaspoon dry mustard
• 2 cup corn
• 1/2 cup green pepper
• 2 cup carrots
Directions:
Combine tomato sauce, sugar, vinegar, Worcestershire, oil, onion powder, mustard, corn, pepper and carrots. Cover and refrigerate until ready to serve.
Nutrition Information (per serving):
Calories: 104
Total Fat: 2 g
Protein: 2 g
Carbohydrates: 22 g
Fiber: 0 g
Cholesterol: 3 mg
Sodium: 38 mg
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Green Salad Roll-Up
Yields: 1 servings
Call it "salad on the run": No plate, no fork, no added fat.
• 1 cup romaine leaves or other lettuce
• 1/4 cup alfalfa or mung bean sprouts
• 2 radishes
• 1/4 cup canned chickpeas
• 2 tablespoon carrots
• 1 tablespoon fat-free Italian dressing
• 1 teaspoon red wine vinegar
• 1 large flour or vegetable-flavored tortillas
Directions:
In a medium bowl, combine lettuce, sprouts, radishes, chickpeas and carrots.
In a small bowl, combine dressing and vinegar. Pour over salad and toss to coat. Spoon greens onto one side of tortilla. Roll like a cone.
Nutrition Information (per serving):
Calories: 258
Fat: 4 g
Protein: 11 g
Carbohydrates: 49 g
Fiber: 7 g
Cholesterol: 0 mg
Sodium: 533 mg
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Mediterranean Chickpea Salad
Yields: 8 servings
• 1 can (15 ounces) chickpeas
• 1/2 small red onion
• 1/2 cucumber
• 1 red pepper
• 3 plum tomatoes
• 2 tablespoon parsley
• 2 clove garlic
• 3 tablespoon lemon juice
• 2 teaspoon extra-virgin olive oil
• 1/4 teaspoon salt
Directions:
In a large bowl, combine the chickpeas, onion, cucumber, pepper, tomatoes, parsley, garlic, lemon juice, olive oil and salt. Toss to mix. Allow to stand at room temperature for 10 minutes for flavors to blend.
Nutrition Information (per serving):
Calories: 73
Total Fat: 2 g
Protein: 3 g
Carbohydrates: 11 g
Cholesterol: 0 mg
Sodium: 190 mg
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