Salads & Dressings


May 14, 2019 | More from South Beach | Tags:

Salads & Dressings

Blue Cheese Salad Dressing Carbs Per Serving: 1g total
Effort: Easy
1 tablespoon sour cream 2 teaspoons mayonnaise
2 teaspoons heavy cream 1 tablespoon blue cheese 1 teaspoon powdered ranch dressing mix.
How to Prepare:
Mix all together and chill before serving.
NOTES : Counts for ranch dressing mix not included in totals.

BLT Salad Carbs Per Serving: 7g total
Effort: Easy
7 slices bacon – cooked crisp,drained and crumbled
1 cup chopped lettuce 1/8 cup chopped onion 1/2 medium tomato –
chopped 1 tablespoon mayonnaise
How to Prepare:
Stir mayo into lettuce,onion and tomato until evenly coated. Toss in bacon.

Beef Salad Unknown Carbs Per Serving: no counts provided
Effort: Easy
Cold Roast beef – shredded or
coarsely chopped boiled eggs
Chopped onion ( I use green onions) Chopped dill pickle
Sliced celery Mayo
How to Prepare:
Mix in desired amounts keeping track of the carbs you add. Let chill. Yummy
on Wasa or maybe even with pork rinds for dipping!

Bacon & Egg Salad Carbs Per Serving: 23g total
Effort: Easy
8 eggs 1 cup mayonnaise
½ pound bacon 1 cup hot pepper cheese3 tablespoons chives –
4 thin radishes – sliced thin 1 head lettuce – torn fine for
salad 1 avocado – cubed
How to Prepare:
Boil the eggs, until hard and dice them. Fry the bacon and crumble it. Mix all
ingredients in a bowl.
Carbs for avocado based on 14.85 for 1 3/8 cup – adjust accordingly. Carbs
for lettuce base on 2 for 1 cup – adjust accordingly Carbs for hot pepper
cheese not included in above total – adjust accordingly

Bacon Cheeseburger Salad Carbs Per Serving: 7g total
Effort: Easy
3 ounces lean ground beef crumbled,cooked and
4 slices bacon – cooked crisp,drained and crumbled
1 cup chopped lettuce
1/8 cup chopped onion1/2 medium tomato – chopped
1 tablespoon mayonnaise ¼ cup cheddar cheese – (or 1 once)
How to Prepare:
Stir mayo into lettuce,onion and tomato until evenly coated. Toss in beef, bacon
and cheese.

Basics: Meat or Egg  Carbs Per Serving: 7g total
Effort: Easy
½ pound chicken, beef, or ham – cooked and cut according to preference
12 ounces tofu, firm drained very well
6 large eggs 2 tablespoons mayonnaise
1 tablespoon yellow mustard
¼ cup chopped onion ¼ cup chopped celery
2 tablespoons capers –
drained 3 tablespoons dill pickle – chopped
How to Prepare:
Note: chop meats to desired chunkiness after cooking. Leftovers work
great! In a large bowl, mix desired main ingredient with remaining ingredients.
Season to taste with salt and pepper. I like to add a little horseradish sauce to
the ham or roast beef salad for some zip.
For egg salad: Mix everything but the eggs well. Chop eggs to desired
chunkiness and fold into mixed ingredients. Add a few drops of tabasco sauce
if desired. A squeeze of lemon also goes well.
For eggless salad: Mix everything but the tofu Squish tofu with your hands
or with a fork until it breaks apart. Fold in with remaining ingredients.
Eggless salad should sit for at least an hour, refrigerated, before serving.
Lemon or a few drops soy sauce work great in tofu based salads.
**personal note*** Process meats find in a food processor for more of a
‘spread’ consistency. Don’t process with the remaining ingredients until you get the
meat broken down almost to the size you want. The spreads work very well on
lettuce leaves for roll-ups The chunky version works great over lettuce for a
salad meal.
NOTES : Counts for tofu and eggs not included in totals… tofu is 10 carbs,
eggs 3.6.

Black & Blue Salad Carbs Per Serving: 20 Prep Time:15
Effort: Easy
2 heads of butterhead lettuce 6 oz. Of cold leftover steak,thinly sliced
8 cherry tomatoes, sliced in half6 oz. Bleu cheese
10 tbs heavy cream 2 tbs mayonnaise
1 tbs vinegar (optional)
How to Prepare:
Beat the heavy cream and mayonnaise together in a small mixing bowl.
Crumble half the bleu cheese into the mixture (reserving the other
half for a garnish) and stir a few times. Add a drizzle of the
vinegar if it is too thick. Chill for at least two hours. (The
longer it chills, the more intense the flavor becomes.)
Slice the butterhead lettuce in wedges (or tear into pieces if you
prefer) and place on four salad plates. Pour the bleu cheese
dressing over the lettuce. Arrange strips of the cold steak (cold
filet is outrageously good in this dish!)and four cherry tomato
halves over the lettuce. Sprinkle the reserved bleu cheese on top.
Give each plate a grind of fresh pepper and serve immediately.

Blue Cheese Dip/Dressing Carbs Per Serving: 8g total
Effort: Easy
4 ounces bleu cheese, crumbled 4 ounces sour cream
4 ounces mayonnaise1/8 teaspoon garlic powder 1/8 teaspoon onion powder
How to Prepare:
Mix ingredients and refrigerate ½ hour before serving.

Great Blue Cheese Dressing Carbs Per Serving: 18g total
Effort: Easy
16 ounces mayonnaise 1 container sour cream – (1 oz) (1 to 16)
12 ounces blue cheese – crumbled garlic powder – to taste
1 dash vinegar finely chopped onion
How to Prepare:
Combine all the above ingredients for a great blue cheese dressing
that will really make salads more fulfilling. Enjoy.
NOTES : Carbs for sour cream, garlic powder and onion not included –
adjust accordingly.

Blue Cheese Dressing 2 Serves:10
Carbs Per Serving: 8g total Effort: Easy
4 ounces blue cheese – such as Roquefort ½ cup sour cream
½ cup mayonnaise1/4 teaspoon pepper 1 dash hot pepper sauce
¼ cup chives – minced
How to Prepare:
In a small bowl, break up the cheese with a fork and mash it
lightly, leaving some small chunks. Add everything else but the
chives and mix together thoroughly. Stir in the chives. Cover the
bowl tightly and store in the refrigerator up to a week.

Broccoli & Bacon Salad Serves: 8-10
Prep Time:15 Minutes
Effort: Difficult
2 Heads Broccoli Hellman’s Mayo (to taste)
Hidden Valley Ranch Dressing (to taste) 1 Jar Real Bacon Bits
¾ Package Cracker Barrel Sharp Cheddar Cheese ½ Small Vidalia Onion
Salt & Pepper
How to Prepare:
Pull broccoli from stems and steam. Broccoli should still be crispy.
Refrigerate when done. Shred the cheddar cheese and set aside. After
broccoli cools, add mayo, ranch, bacon bits, onion, cheese, salt and
pepper. Mix together and refrigerate until ready to serve. YUMMY!

Broccoli, Olives, & Egg Salad Serves:4 Carbs Per Serving:?
Prep Time:10 minutes Effort: Easy
Fresh broccoli florets Boiled eggs
Green olives Red Onion
Mayonnaise Black Pepper
Paprika Salt
How to Prepare:
Quantities of everything according to taste. I would use 1 bunch
broccoli, 3 eggs chopped in large pieces, ½ cup olives, ½ large
red onion chopped. The rest of the ingredients really depend on your
preferences, but black pepper really makes this salad. Mix
everything together and coat well with mayo. Chill and serve.

Bruschetta Style Tomato Turkey Salad Serves:1 or 2
Carbs Per Serving:approx 8 (w/o subtracting fibre)
Prep Time:10 minutes Effort: Easy
1 cup ground turkey 1 cup mixed lettuce
1 tomato 4 or 5 kalamata olives
salt pepper 1 or 2 T olive oil
1 tsp crushed garlic 1 tsp basil paste (or a few leaves of finely chopped fresh basil)
How to Prepare:
Dice the tomato and place in a small bowl. Add chopped olives, olive
oil, garlic, basil, and salt and pepper to taste.
Brown the turkey mince in a saucepan. Add the tomato mix to the
turkey and mix together.
Serve over a bed of mixed lettuce. So EASY!!! Tastes as good as
italian restaurant food.

Caulif-broccoli salad – THE BEST! Serves:plenty – 16 or so
Carbs Per Serving: never counted, but low Prep Time: a tedious ½ hour
Effort: Average
1 lg head cauliflower 1 lg bunch broccoli
1 sm onion (or 4 green ones) 1 pkg froz peas (or pea pods) 2 cups mayo
1 cup sour cream 1 tsp garlic powder
How to Prepare:
mix mayo, sour cream and garlic powder in a small bowl.
Break caulif and broccoli into bite sized florets. Add onion. Toss
sauce with broccoli, cauliflower and onion. Add peas last (if using
pods, cut into ¼ inch pieces. Refrigerate at least 4 hours or

Cheesy Herb Dressing Carbs Per Serving: 8g total
Effort: Easy
½ cup yogurt 1 tablespoon oil
1 tablespoon Parmesan cheese – grated ¼ teaspoon basil – dry1 tablespoon parsley – dry
1 ½ teaspoons lemon juice ¼ teaspoon garlic powder
How to Prepare:
Combine all ingredients and mix well. Chill overnight.

Cheesy Thousand Island Dressing Carbs Per Serving: 35g total
Effort: Easy
1 cup cottage cheese ¼ cup ketchup
1 teaspoon paprika ¼ teaspoon salt
1 tablespoon relish 1/8 teaspoon pepper 2 tablespoons celery – finely diced
2 tablespoons green pepper – finely diced 2 tablespoons onion – finely diced
2 tablespoons olive oil
How to Prepare:
In a blender combine cheese, ketchup, oil and spices. Blend till
smooth. Stir in rest of ingredients. Chill several hours.

Chicken Bacon Club Salad Serves:4-6,5
Carbs Per Serving: Unsure, but think it is minimal Prep Time:30 minutes
Effort: Easy
4 boneless skinless chicken breasts 1 Cup Mayo
6 slices bacon 2 Cups shredded cheddar cheese
How to Prepare:
Cook bacon until crisp, then crumble. Cube chicken breast and cook
thoroughly. Mix all ingredients together. Spred into a 8” cake pan.
Bake for about 15 minutes. Serve on top of a bed of lettuce. Top
with black olives if you like. Very yummy!

Yummy Chicken Taco Salad Carbs Per Serving: no counts provided
Effort: Easy
Taco Salad: 4 chicken breast – boil, then shred with fork
Olive Oil Cumin
Chili Powder 1 Can Rotel tomatoes with green chilis
1 Large yellow onion – diced 1 Head Iceberg lettuce
1 Can black olives Shredded cheddar cheese
Sour Cream Guacamole (optional)Homemade Salsa:
1 large can peeled tomatoes 1 small bunch cilantro
1 medium/large onion garlic salt
How to Prepare:
In a large skillet, pour about 2 Tblsp olive oil and turn up to
med/high heat. Sautee about ¼ of the onions. Add the shredded
chicken, cumin and chili powder and Rotel. Simmer for approximately
20 minutes, stirring occasionally.
Meanwhile, shred lettuce and place in bowls. When Chicken mixture is
done, place a heaping on top of the lettuce and cover with cheese,
olives, sour cream, the remaining onions.
Combine salsa ingredients in blender. Add to salad.. this will be
used as your dressing. Enjoy!

Old Fashioned Cole Slaw
Serves: 8 Servings. Carbs Per Serving: 6 grams carb 2 grams fiber (ECC=4)
Prep Time: <20 minutes Effort: Easy
2/3 cup vinegar ½ cup whipping cream
2 large eggs, lightly beaten ¼-1/2 cup Splenda
Pinch of salt 1 ½ tablespoons butter cut into pieces
1 (2-pound) head cabbage, shredded
How to Prepare:
Combine first 5 ingredients in a small, heavy saucepan; cook over
low heat, stirring constantly with a wire whisk, 8 to 10 minutes or
until thickened (mixture will appear curdled until it thickens).
Remove from heat. Add butter, stirring until it melts. Pour over
cabbage; toss gently to coat. Cover and chill.
You can add ½ cup chopped walnuts and only raise the carb count by
½ gram. If you’re on maintenance, ½ cup dried, chopped
cranberries and the walnuts brings you in at a little under 10 grams.

Cool Taco Salad Carbs Per Serving: ?
Prep Time:15 min Effort: Easy
1 lb ground beef 1 can diced tomatoes
1 package taco seasoning (follow directions for taco seasoning)
½ cup sour cream ½ cup salsa
as much lettuce you need for the salad vegtables to your liking for the salad
shredded cheese
How to Prepare:
add ground beef and diced tomatoes to skilet after browning meat add
taco seasoning (follow water requirements on back of seasoning
package) after meat is cooked drain set aside.
Combine lettuce and your choice of vegtables your salad bowl add
meat to top sprinkle with shredded cheese and add sour cream and
salsa for your dressing.

Cranberry Salad Serves: 8
Carbs Per Serving: 6.125g Effort: Easy
1 can crushed unsweetened pineapple – (9-oz.) juice packed 1 sugar-free cherry gelatin –
1 tablespoon lemon juice ¼ cup artificial sweetener1 cup fresh cranberries – chopped fine
1 small orange – peeled, quartered and chopped small 1 cup celery – chopped
½ cup pecans – or other nuts, optional
How to Prepare:
Drain pineapple and save juice. Set pineapple aside for later use.
2. Combine pineapple juice with water to equal 2 cups liquid.
Prepare gelatin according to package label using juice-water mixture
for the liquid.
3. Once gelatin is dissolved, stir in lemon juice. Chill until
partially set.
4. In a separate bowl, combine the pineapple, sugar substitute,
cranberries, orange, celery and nuts. Add this mixture to the
partially set gelatin and stir until blended.
5. Pour into large mold or individual molds. Chill until firm.
Do not use fresh or frozen pineapple in this recipe! It will not
allow the gelatin to jell.
NOTES : Carbs for pineapple not included in above total – adjust

Creamy Italian Dressing 1 Carbs Per Serving: 46g total
Effort: Easy
¾ cup yogurt – plain ¼ cup mayonnaise
2 tablespoons heavy cream 1 tablespoon red wine vinegar
½ teaspoon oregano – dry1/2 teaspoon basil – dry Stevia – to equal ½t. sugar
1/8 teaspoon garlic powder salt – to taste
pepper – to taste
How to Prepare:
Combine all and mix well. Chill several hours or overnight.
NOTES : Counts for stevia not included in totals.

Dijon Vinaigrette Carbs Per Serving: 5g total
Effort: Easy
3 tablespoons red wine vinegar 2 tablespoons water
1 tablespoon olive oil 1 teaspoon olive oil1 tablespoon Dijon mustard
1 teaspoon Dijon mustard ¼ tablespoon garlic powder
How to Prepare:
Combine all in a bowl. Blend well with a whisk. Chill overnight to
blend flavors.

Easy Cole Slaw Serves: 1
Carbs Per Serving: 3 to 5
Prep Time: 10 minutes
Effort: Easy
raw cabbage (shredded) mayonnaise
white distilled vinegar salt & pepper (to taste)
How to Prepare:
Per 1 cup of shredded cabbage mix the following: 2 tablespoons of mayonnaise
2 teaspoons of vinegar salt & pepper to taste

Easy Egg Plant Salad Carbs Per Serving: 15g total
Effort: Easy
1 large eggplant – cut ½” pieces 1 large onion – cut ½” pieces, (red, white, yellow, spanish)
1 can pitted black olives – diced small1 small jar spanish olives
diced into small pieces ¼ cup cider vinegar – more to taste
1 quart tomato sauce – whatever low carb brand you use
How to Prepare:
Mix all chopped ingredients and add the vinegar. Toss well to mix
the vinegar with the mixed veggies. Let set a few minutes and toss
again. Add the tomato sauce and mix again. Add red pepper and black
to taste (1/2 tsp red is hot).
Mix one more time before placing in a 4 qt. Corningware pot. Bake in
the oven at 325`F for about 1 hour (1 ½ hours is mushy)
Let cool to room temperature, toss and refigerate before serving
(sandwich spread, appetizer, main course with chicken,pork or beef).
Suggestions: prep time on the above recipe is about 15 minutes, has
a very unique taste that satisfies the appetite.
NOTES : Counts for black and spanish olives not included in totals.

French Dressing 2 Carbs Per Serving: 9g total
Effort: Easy
½ cup salad oil 1/3 cup red wine vinegar
1 tablespoon lemon juice 1 teaspoon worcestershire sauce
½ teaspoon salt1/4 package artificial sweetener – to taste ½ teaspoon dry mustard
½ teaspoon pepper 1 clove garlic – minced
How to Prepare:
Put everything in a jar with screw on lid and shake well.
Makes about 1 cup
french dressing Serves: 4 to 6 servings CarbsPerServing:very low
Prep Time: 5 minutes Effort: Easy
½ cup walden farms ketchup ½ cup oil(canola or vegetable) ¼
cup white vinegar 1 packet equal 1 teaspoon lemon juice dash of
How to Prepare:
stir all ingredients until combined

Broccoli and Bacon Salad Serves: 10
Carbs Per Serving: 57g total Effort: Easy
1 bunch broccoli – cut small 1 cup shredded cheddar cheese
1 small red onion – chopped fine 1 pound bacon – fried crisp, set aside1 cup mayonnaise
¼ cup artificial sweetener – to taste 2 tablespoons vinegar
How to Prepare:
Mix together: mayo, sweetener and vinegar, let stand 20 min. Mix
and pour over remaining ingredients. Mix well and sprinkle bacon
over top.
Let sit all day and stir before serving.

Cajun Chicken Caesar Salad Carbs Per Serving: 4g total
Effort: Easy
1 large chicken breast cajun spice or cayenne
pepper to taste 2 tablespoons Hot Sauce2 Cups romaine lettuce
2 tablespoons caesar dressing
2 tablespoons parmesan cheese
How to Prepare:
Sprinke spices on chicken breast. May be grill on the BBQ (my favourite), baked,
fried, etc. Cut in to 1 inch cubes and toss with hot sauce. Set aside.
Mix lettuce, dressing and cheese. Put on a plate and top with chicken. Top with
addittional parmesan cheese if desired.
I like mine really hot and spicy so I use cayenne Cajun spice will make it a
little milder.
NOTES : Counts for cajun spice and caesar dressing not included in totals.

Chunky Tomato Salad Carbs Per Serving: 24g total
Effort: Easy
Chunky Tomato Salad 2 cups fresh tomatoes – cut
in ½” cubes ¼ cup scallions – sliced
1 cup mushrooms – sliced 1 tablespoon olive oil
1 tablespoon vinegar1 tablespoon water 1 teaspoon dried basil
1/8 teaspoon dried oregano ½ teaspoon splenda – or your choice
salt and pepper to taste
How to Prepare:
Combine veggies. In small bowl mix rest of ingredients.
Add to veggies. Toss gently till spices are evenly spread thru out. Chill overnight.

Cottage Cheese Casserole Carbs Per Serving: 36g total
Effort: Easy
3 eggs – slightly beaten 3 cups cottage cheese –
small curd1 small diced onion black pepper to taste
How to Prepare:
Mix all ingredients and pour into a casserole dish. Bake at 350 degrees for 45-50
minutes, or until firm and pulls away from the sides of the pan. Serve warm.

Cranberry Relish Carbs Per Serving: 74g total
Effort: Easy
1 cup dark rum 1 teaspoon lemon rind – grated
¾ cup artificial sweetener ¾ to 1 cup1/2 cup walnuts – chopped,pecans or almonds
4 ups cranberries – raw fresh or frozen
How to Prepare:
Put Splenda and rum in saucepan, heat to boiling. Add cranberries & lemon
zest, bring back to boil & immediately lower heat so the mixture is on a low,
rolling boil, just above a simmer. Cover and cook for 10 minutes, stirring
occasionally. Add chopped nuts, mixing in thoroughly Let cook 1-2 min, then
remove from heat, cover and let cool completely. The rum & lemon zest add
tremendous richness complexity to the sauce. But, if you want to forego the
rum, just substitute an equal amount of water.

Double Cranberry Salad Serves: 8
Carbs Per Serving: 3.125g Effort: Easy
2 ½ cups Diet Iced Botanicals (Cranberry-Raspberry) – zero carbs
1 large package Cranberry Jell-O ( about 8 Carbs???)
½ cup chopped celery1/2 cup chopped pecans 1 ½ cups cottage cheese
1/8 cup mayonnaise
How to Prepare:
Bring Botanicals to boil. Stir in Jell-O until dissolved. Chill until partially set
(thickened –but not solid Pour ½ in 8x8x2 inch glass pan. Stir ½ cup celery &
½ cup nuts into pan—add additional celery & nuts to remaining Jello. Chill 8×8
pan & remaining Jell-O mixture—until Jell-O is firm. Mix together cottage cheese
& Mayo—place on top of 8×8 layer of Jell-O. Take remaining Jell-O (if it is firm
warm slightly in microwave & pour over cottage cheese. Chill until firm. Cut into 8
NOTES : Carbs for Cranberry Jello not included in above total – adjust

Fancy Pea Salad Carbs Per Serving: 78g total
Effort: Easy
2 cups peas, canned – fancy 1 ½ cups finely chopped onion
1 cup celery – chopped 2 cups lettuce – cut
bite-sized 1 cup mayonnaise 10 slices bacon – cooked and crumbled
¼ cup Parmesan cheese
How to Prepare:
Toss peas, onion, celery, and lettuce with mayonnaise in a serving bowl. Sprinkle bacon on
top. Sprinkle with Parmesan cheese. Cover; refrigerate overnight.
Little peas, celery, and bacon add crunch and color to this salad. It’s a very nice
change of pace for a picnic or potluck. Note that you can use frozen peas, if you
prefer. You can use whatever variety of lettuce suits your taste. Serves 4-6.

French dressing
Serves: 4 to 6 servings Carbs Per Serving: very low
Prep Time: 5 minutes Effort: Easy
½ cup walden farms ketchup ½ cup oil(canola or vegetable) ¼
cup white vinegar 1 packet equal 1 teaspoon lemon juice dash of pepper
How to Prepare:
stir all ingredients until combined

Garlic and Pepper Bleu Cheese Serves: 6ish
Carbs Per Serving: 1-2 per serving Prep Time: 5 mins
Effort: Easy
½ Cup Sour Cream 1/2 Cup Mayo 4oz Bleu Cheese Crumbled 1 tsp Garlic
Powder or Minced fresh cloves 1/2 tsp black pepper or ground peppercorns
How to Prepare:
Mix all ingredients in a tupperware bowl and enjoy.. I think its
better to let it sit in the fridge for a few hours so the cheese
really gets in there good and the flavors combine a little.. This
will hold in the fridge for 5 days to a week so if you don’t think
you can use it in that time half the ingredients and make a smaller
batch.. This is also SUPER CHUNKY so if you want it less chunky
reduce the amount of cheese.

Ginger Salad Dressing Serves: 6
Carbs Per Serving: 1.83g Effort:Easy
¼ cup chopped onion ¼ cup peanut oil
2 tablespoons rice wine vinegar 2 tablespoons water
1 tablespoon ginger root – chopped 1 tablespoon chopped celery1 tablespoon soy sauce
1 ½ teaspoons tomato paste 1 ½ teaspoons splenda
1 teaspoon lemon juice 1 Dash salt and pepper
How to Prepare:
Combine all ingredients in blender container or wok bowl of food
processor fitted with steel knife; process until almost smooth. May
be kept refrigerated up to one week.
Greek Salad Serves:10
CarbsPerServing:no counts provided Effort:Easy
1 head lettuce torn into bite sized pieces 1 jar marinated artichoke hearts
½ small tomato choppe (optional) A few black olives (optional)4 oz feta cheese depending
on how much you – (4 to 8 like it
6 oz chopped ham 1 bottle Ken’s Steakhouse Greek Dressing
How to Prepare:
Mix all of the ingredients including the dressing and let sit for 10 minutes before
serving. This salad is AWESOME!!! I have made it for years for parties and at
home and it has become a staple in our family.
Grilled Chicken Salad CarbsPerServing:31g total
¼ cup soy sauce ¼ cup olive oil
2 pounds skinless boneless chicken breast – cut in bite size chunks
garlic powder – to taste 2 cups lettuce1 large tomato
1 medium cucumber ½ red onion
black pepper – to taste balsamic vinegar – to taste
How to Prepare:
Heat oil in non-stick fry pan Saute chicken with garlic powder until just starting to
turn a golden brown. Add soy sauce. Simmer on low heat for about 5 to 10
minutes. The oil will float a little to the top. That’s okay.
Make salad with the remaining items. Sprinkle with black pepper. NO
SALT! That’s what the soy sauce is for.
When salad is ready, pour the hot mixture of chicken,oil and soy onto the salad.
Add balsamic vinegar to taste and toss. The lettuce will wilt a little. You will love
‘Honey’ Mustard! Serves:One CarbsPerServing:About 3
Prep Time:Less than one minute! Effort:Easy
1 Tbs. Dijion Mustard
1 Tbs. Spicey Brown Mustard2 Tbs. Heavy Whipping Cream
1 Packet Splenda
How to Prepare:
Mix all ingredients and serve! Origionally, I thought this up as a
dip for chicken, but it also makes the BEST salad dressing. If
you’ve been missing honey mustard dressing (It’s my personal
favorite!) suffer no more!
Hot Chinese Chicken Salad CarbsPerServing:no counts provided
For two large salads: 2 chicken breast – cooked with desired seasoning
2 large bowls of lettuce Tomatoes (optional)
Crumbled bacon (optional) Hot peppers (optional)
Slivered almonds (optional)Desired shredded cheese(I like cheddar)
Dressing (the best part):
½ cup oil 1/3 cup apple cider vinegar
1 TB soy sauce (low sodium)
2 packets Equal – Splenda 1 Dash ginger
1 Dash pepper 1 Dash garlic salt
How to Prepare:
Bring ingredients of dressing to a boil in a pan and stir with wisk. Once all
ingredients are well-blended, pour over salads.
Hot German Turnip Salad CarbsPerServing:4g total
1 cup mayonnaise 3 Tablespoons white wine
2 teaspoons vinegar ½ cup bacon grease
½ teaspoon fresh dill2 packages artificial sweetener – sweet n low
¾ teaspoon salt 1/8 teaspoon pepper
bacon strips – crushed 2 teaspoons onion
How to Prepare:
Whisk all ingredients together. Makes about 2 cups. Use about ¼ to ½ cup per large turnip,
boiled until soft. Add crushed bacon and 2 tablespoons onion sauted in bacon grease.
Italian Cauliflower Salad Serves:6
CarbsPerServing:23g total Effort:Easy
3 cups cauliflower 2 tablespoons diced green
bell pepper 2 tablespoons diced onion
¼ cup water 3 tablespoons italian salad
dressing1/4 teaspoon salt 1/8 teaspoon oregano – dry
1/8 teaspoon basil – dry 1/8 teaspoon garlic powder
How to Prepare:
Combine all ingredients in pan. Cover and cook over
medium heat, stirring once in a while till ‘flower is
tender crisp, about 10 mins Chill thoroughly.
Italian Mushroom Salad CarbsPerServing:11g total
3 tablespoons italian salad dressing 1 tablespoon Parmesan
cheese 2 cups sliced mushrooms thinly sliced
How to Prepare:
Mix dressing and cheese.Stir in the mushrooms. Chill several hours.
NOTES : Counts for italian dressing not included in totals.
Kentucky Derby Salad CarbsPerServing:no counts provided
Boston or Iceberg lettuce apple cider vinegar
4 strips bacononions brown sugar twin
sesame oil
How to Prepare:
Fry bacon very crisp, shred lettuce, dice or slice the onions warm 3-4
tablespoons sesame oil,crunch up bacon, put on lettuce and onions, twin brown sugar to taste,
vinegar to taste.
Lemon Dressing CarbsPerServing:13g total
2 teaspoons salt 4 teaspoons Splenda
1 dash pepper 1 dash Paprika1 1/3 cups salad oil
8 tablespoons vinegar 8 teaspoons lemon juice
1 teaspoon grated lemon rind – zest
How to Prepare:
Combine all ingredients in a jar with a tight fitting lid
and shake until well blended. Refrigerate.
Lime and Cilantro Viniagrette CarbsPerServing:7g total
2 tablespoons red wine vinegar 2 tablespoons lime juice
¼ teaspoon black pepper ¼ cup cilantro leaves, whole
1 clove garlic1 tablespoon egg substitute, liquid – (or 1 egg yolk)
2 teaspoons prepared mustard ½ cup oil
1 pinch salt
How to Prepare:
Put everything but half the cilantro and all of the oil in a
blender. Process until smooth. With the blender running, slowly pour
in the oil until it’s well blended. Chop the remaining cilantro very
fine and stir into the dressing. The cilantro taste is very strong.
Start with just 2T if you like. The vinaigrette is an excellent
marinade for ribs or fish. If you like a stronger lime flavor(for
marinades) add 1T lime zest to the blender as well.
Low Carb Version Waldorf Salad CarbsPerServing:90g total
2 cups jicama – peeled and cubed 2 tablespoons lemon juice
½ cup strawberries – cut into ¼s ½ cup celery – sliced
½ cup mayonnaise – more or less to taste2 packets splenda
3 tablespoons slivered almonds
2 tablespoons blue cheese crumbled(optional)
4 cups romaine lettuce – shredded
How to Prepare:
Toss Jicama cubes with lemon juice and let sit 5 minutes. Mix in remaining
ingredients. Refrigerate 30 minutes or more before serving. Divide lettuce
among 4 plates and spoon ¼ of the salad over the top of each.
Men Like It Salad (And Women Too!) CarbsPerServing:21g total
8 ounces cream cheese ½ cup chopped pecans
1 cup diced celery 1 small can crushed
pineapple1 pkg.lime gelatin 1 ¾ cup hot water
1 pinch salt
How to Prepare:
Mash cream cheese. Blend in pineapple. Add nuts and celery. Dissolve gelatin in
water. Cool. Mix with cream cheese mixture. Pour into mold or pan. Chill.
NOTES : Counts for crushed pineapple and lime gelatin not included in totals.
Mexican Egg Salad CarbsPerServing:17g total
6 large eggs – boiled 1 small red pepper
3 ounces green chili peppers – 1 3 ounce can,
chopped2 tablespoons mayonnaise 1 teaspoon mustard
1/8 teaspoon cayenne pepper
How to Prepare:
We served it on roasted red peppers on the grill and it was awesome.
Mock Potato Salad CarbsPerServing:18g total
1 head cauliflower – cooked and chopped 2 eggs – boiled and choppped
1 onion – chopped 1 stalk celery – chopped
1/3 cup mayonnaise1/2 teaspoon dry mustard ½ teaspoon seasoned
rice vinegar – (1/2 to 1) salt and pepper – to taste
fresh dill – optional, sprinkled over
dill pickle – chopped,optional
How to Prepare:
Serve chilled
mock tuna/spam/ham mac.salad Serves:4
CarbsPerServing:3 Prep Time:15 min.
8 boiled eggs diced ¼c.celery
¼c.onion 1c. mayo
add 1 can tuna diced spam
or diced ham mustard to tast
How to Prepare:
put every thing together,mix well
Monaco Salad Serves:1 – count for entire recipe
CarbsPerServing:22g carbs /10g fiber Prep Time:Just chopping
2 cups romaine lettuce, chopped 2 cups bok choy, chopped
½ cup endive, chopped ½ cup spinach, stems removed and chopped
½ cup red cabbage, chopped ½ cup cucumbers, peeled and sliced
½ cup celery, sliced ½ cup mushrooms, sliced
¼ cup carrot shreds(I use jicama!)
How to Prepare:
Toss everything together.The book suggests a poppyseed dressing, but I have not found one
that was low-carb/low-sugar, so I usually use a good Italian and it’s fine
Salad CarbsPerServing:no counts provided
1 cauliflower, head 1 cucumber – cut into bite-sized pieces
grape tomatoes 1 thick sliced ham (from deli) – diced1 thick sliced turkey (from
deli) – diced
Mayonaise Salt
How to Prepare:
Cook the cauliflower until tender – drain and cut into bite sized pieces. Add the
cucumber, tomatoes, ham & turkey. Mix with mayonnaise and add salt & pepper. Chill.
Mushroom and Olive Salad CarbsPerServing:55g total
½ cup kalamata olives ½ cup green olives
½ cup black olives ½ cup banana peppers – rings
2 ounces pimientos – (small jar)
½ cup mushrooms – cut into ½s1 cup italian salad dressing bottled
3 tablespoons lemon juice 1 teaspoon black pepper – freshly ground
2 cloves garlic – smashed 2 cups water
½ teaspoon salt
How to Prepare:
Use whole, pitted olives –or olive halves (not slices) depending on how you want
to use the mix. Banana peppers can be mild or hot -your choice. Drain and rinse all ingredients.
Bring water, salt and lemon juice to a boil. Add mushrooms and boil for 3 minutes. Drain well.
Warm salad dressing,garlic and pepper to a low simmer, then remove from heat and let cool while you
assemble the rest. In a gallon size zipper bag, place olives, mushrooms pimento and peppers.
When dressing has cooled slightly, pour into bag and seal. Marinate 2-3 days,
turning bag occasionally Drain or use with the dressing over salads.
Mushroom Salad 2 CarbsPerServing:25g total
2 cups pickled mushrooms or in brine 3 ounces sour creamblack pepper
onion – chopped
How to Prepare:
Cut pickled (or in brine) mushrooms, add chopped
onion and mix with sour cream. Flavour with pepper.
NOTES : Carbs for onion not included in above – adjust accordingly (1 tablespoon = .9)
Oriental Salad Dressing- Single Serving Serves:1,9
CarbsPerServing:0 Prep Time:5 minutes or less
1 TBSP Sesame Seed Oil 2 TBSP Canola Oil
1 tsp Sesame Seeds1 tsp Splenda 1 TBSP apple cider vinegar
Salt & pepper to taste
How to Prepare: Mix all ingredients in a ½ cup measuring cup.
Oriental Salad for Company CarbsPerServing:30g total
½ pound cabbage – (1/2 to 1) finely shredded 2 cups red cabbage – finely shredded
green onions – sliced thin toasted sesame seeds
Oriental Dressing:
3 tablespoons sesame oil – (3 to 4) 6 tablespoons red wine vinegar
1 packet artificial sweetener pepper
How to Prepare:
Prepare above salad greens, onions & sesame seeds and layer in a
glass bowl. Cover and chill. Make dressing.
Mix all dressing ingredients and let stand at room temp for 30
minutes just before serving, add dressing and toss.
Outback Steakhouse¨ Caesar Salad Dressing Serves:10
CarbsPerServing:17g total Effort:Easy
1 cup mayonnaise ¼ cup egg substitute
¼ cup grated parmesan cheese 2 tablespoons water
2 tablespoons olive oil 1 ½ tablespoons lemon juice1 tablespoon anchovy paste
2 cloves garlic – pressed 2 teaspoons sugar
½ teaspoon coarsely ground pepper ¼ teaspoon salt
¼ teaspoon dried parsley – crushed fine
How to Prepare:
Combine all ingredients in a medium bowl. Use an electric mixer
to beat ingredients for about 1 minute.
2. Cover bowl and chill for several hours so that flavors can
develop. Makes approximately 2 cups.
This dressing keeps for weeks and weeks in the fridge in a covered
container (if it’s even around that long).
Peanut Cole Slaw CarbsPerServing:26g total
1 Medium Head Cabbage ½ Cup peanuts – I use spanish salted
1 Cup Sour Cream1/2 Cup mayonnaise Sweetener
How to Prepare:
In food processor chop cabbage semi fine. Remove and process peanuts
until chopped coarsely (be careful not to process too long or you’ll
have peanut butter). Mix the sour cream, mayo and sweetner to taste,
then mix with cabbage and peanuts. Let set a few hours in the fridge
to blend flavors.
I usually save a few peanuts whole and add when I serve.
NOTES : Counts for sweetener not included in totals.
Pecan and Gorganzola Salad CarbsPerServing:no counts provided
Bibb or leaf lettuce gorgonzola cheese
pecan pieces (toasted in butter on stove top. Be careful because
pecans will burn before butter. Make sure to toast them for full
effect)olive oil/balsamic vinegar
season with salt and pepper to taste
How to Prepare:
There’s something about the combination of these flavors that’s out
of this world. For those with a few carbs to spare, throw in a bit of
chopped-up pear. If I’m having a sweet or a salty craving, this
salad will almost always take care of it. (Left over flank steak
also beefs up this dish). Bon appetit!
Pepper/Parmesan/Ranch Salad Dressing CarbsPerServing:2g total
2 tablespoons sour cream 1 tablespoon parmesan cheese – finely grated
2 teaspoons heavy cream1 teaspoon ranch dressing fresh ground pepper to taste
How to Prepare:
Mix all together and chill before serving
NOTES : Counts for ranch dressing not included in totals.
Philly Cheese Steak Salad Serves:2
CarbsPerServing:no counts provided Effort:Easy
4 thin breakfast or chip steaks – cut into strips Olive Oil
Onion Green pepper4 slices Provolone cheese
Lettuce Tomato Mayo
How to Prepare:
Brown onion and green pepper in a little bit of oil in skillet. Add
steak strips and cook until done.
Add slices of Provolone cheese and cook a few seconds until melted.
Serve on a bed of lettuce. Top with sliced tomatoes and mayo.
Pineapple Slaw Serves:4
CarbsPerServing:8.5g Effort:Easy
2 cups cabbage – finely shredded
½ cup crushed pineapple in juice – drained
¼ cup green peppers – finely diced
2 tablespoons mayonnaise – (more if you like)
2 tablespoons onion – finely dicedStevia – to equal 1 teaspoon
¼ teaspoon celery seed salt – to taste pepper – to taste
How to Prepare:
Combine pineapple and veggies. Toss. Mix rest of ingredients
together. Spoon over veggie mixture. Mix well. Chill. Mix again
before serving.
NOTES : Stevia not included in counts
Quick Fixin’ Taco Salad CarbsPerServing:7g total
1 Can Herfords brand Shredded Roast Beef – Or equivalent (Libby’s)1
Cup shredded cheddar cheese 3 Tablespoons sour cream
2 Cups Iceberg Lettuce 2 Tablespoons black olives
3 Tablespoons low carb salsa
How to Prepare:
Drain gravy juice from can, Heat the Roast Beef (microwave works
great). Place Roast beef over lettuce and top with:
cheese, sour cream, black olives and salsa.
NOTES : Makes two good size servings at approximately 4/5 carbs per
Counts for Herford’s Shredded Beef and low-carb salsa not included.
Ranch Dressing w/Blue Cheese Variation CarbsPerServing:19g total
¾ cup sour cream ¼ cup mayonnaise
¼ cup heavy cream ½ teaspoon salt
½ teaspoon black pepper 1 teaspoon garlic powder1 teaspoon onion powder
1 teaspoon dried parsley 2 tablespoons red wine vinegar
3 ounces gorgonzola cheese – crumbled 1 tablespoon red wine vinegar
How to Prepare:
For ranch dressing: combine first 9 ingredients and whisk well. Add
more cream if a thinner consistency is desired. For Blue cheese:
combine first 9 ingredients with extra vinegar and 1 oz of the
cheese. Blend until smooth, then stir in the remaining crumbles blue
Yield: 1 ½ cups
Ranch Dressing 2 Serves:10
CarbsPerServing:13g total Effort:Easy
1 cup mayonnaise ½ cup heavy cream
½ cup water 1 tablespoon vinegar
1 tablespoon dried chives 2 teaspoons garlic powder1 tablespoon dried parsley
½ teaspoon paprika 1 dash cayenne pepper
1 teaspoon celery salt ½ teaspoon black pepper
1 teaspoon onion powder
How to Prepare:
Mix everything well and keep refrigerated. Makes about 2 ¼ cups.
Restaurant Style Slaw Serves:10
CarbsPerServing:60g total Effort:Easy
8 cups cabbage – finely chopped, not shredded ¼ cup chopped carrot – finely chopped
1/3 cup Splenda ½ teaspoon salt
1/8 teaspoon white pepper1/4 cup half and half ½ cup mayonnaise
¼ cup buttermilk – or heavy cream to reduce carbs 1 ½ tablespoons white vinegar
2 ½ tablespoons lemon juice
How to Prepare:
This is not my own recipe
*Note…I work full time so rather than shred all the veggies I just
bought the stuff that’s already shredded in the bag.
Be sure cabbage and carrots are chopped up into very fine pieces
(about the size of rice.) If you have no food processor, cabbage and
carrots may be “chopped”, by adding small pieces of them to your
blender with cold water and hitting the “grate” or med-low setting.
Be sure to drain very well before proceeding. Combine Splenda, salt,
pepper, half-and-half, mayonnaise, buttermilk (or cream), vinegar,
and lemon juice in a large bowl and beat until smooth. Add the
cabbage and carrots and mix well. Cover and refrigerate for at least
2 hours before serving.
When served, this will taste just like the creamy sweet slaw served
in restaurants like KFC, Lee’s, and many BBQ places.
Sante Fe Beef and Hot Pepper Salad Serves:8
CarbsPerServing:6.5g Effort:Easy
Dressing: ½ cup salsa – thick and chunky
½ cup sour cream ½ teaspoon chili powderSalad:
½ cup pitted ripe olives 8 ounces lettuce – 8 ounce bag, torn
8 ounces deli roast beef – julienned 4 ounces hot pepper cheese (Alpine Lace makes one)
2 medium tomatoes – cut into thin wedges 2 thin onion slices – separated into rings
How to Prepare:
Stir together salsa, sour cream and chili powder in a Small bowl.
Mix well.
2. Combine all salad ingredients in large bowl, toss lightly. Serve
with dressing.
Seasme (Tahini) Dressing Serves:4ish
CarbsPerServing:1-2 per serving
Prep Time:5 mins Effort:Easy
¼ cup Tahini ½ cup water
2 tbsp lemon juice ½ clove garlic, crushed
How to Prepare:
Blend all ingredients until smooth. Yields ¾ cup dressing.. if you
want it thicker you can decrease the amount of water.. This is nutty
and tart a great substitute for oriental style dressing.
Sesame Slaw CarbsPerServing:93g total
½ cup sesame seeds ½ cup slivered almonds
2 tablespoons butter 1 head cabbage head – napa – shredded
4 spring onion – choppedDressing: 1/3 cup red wine vinegar
½ cup olive oil 8 packages artificial sweetener
2 teaspoons salt ¼ teaspoon pepper
How to Prepare:
Saute sesame seeds and almonds in butter. Add this to cabbage and
spring onions. Refrigerate. Mix dressing and pour over salad. Serves
Seven Layer Salad CarbsPerServing:no counts provided
lettuce sliced boiled eggs
chopped onion sliced olivescrumbled bacon
mayo grated cheese
How to Prepare:
Layer. Make in single serving size or family size.Can be made ahead and refrigerated.
Shrimp Curry Salad Serves:2
CarbsPerServing:3.5g Effort:Easy
1/3 head lettuce 4 radishes – chopped
3 green onion – finely chopped (green peppers are also good on this salad)Dressing:
2 tablespoons butter ½ pound cooked shrimp – small
1 clove garlic pepper 3 tablespoons mayonnaise
1 teaspoon curry powder
How to Prepare:
Put about 2 Tbl Butter and ½ Lb. Small cooked shrimp in medium
glass bowl with lid. Microwave 1 minute till butter is melted and
shrimp is medium hot. Stir in 1 clove garlic and a small amount of
pepper. In separate small bowl combine 3 large Tbls of Mayonnaise (I
used Best Foods) and 1 tsp Curry powder.
Pour juice from shrimp in with mayonnaise and combine. Put shrimp on
salad. Pour dressing on salad.
Shrimp Egg Salad CarbsPerServing:3g total
2 eggs – hard boiled 2 tablespoons mayonnaise
1 cup shrimp – frozen, cocktail
How to Prepare:
Chop boiled eggs into bowl add mayonnaise and mix well. Dump frozen
shrimp into boiling water for 1 min then drain. Add shrimp to egg
salad. Mix and chill
This is good on Atkins bread, a bed of chopped spinach, or just by
Zesty Shrimp Salad Serves:3
CarbsPerServing:4.5 Prep Time:20 mins Effort:Easy
1 lb shrimp 1 small head of lettuce
½ medium cucumber 1 cup green bell peper1/4 cupZesty Italian
light done right Kraft salad dressing
How to Prepare:
Bring one quart of water to a boil and drop shrimp in boiling water
for 5 to 7 minuets. When shrimp cools peal and mix the salad
dressing with the shrimp.All other ingrediants prepare them in bite
size pieces add the shrimp and toss.This is great to take for lunch.
Keep shrimp segarate from your greens and toss when you are ready to
Side Salad 2 CarbsPerServing:11g total
½ pound salami – hard, cut ½” thick ½ pound mozzarella cheese – cubed
1 cup grape tomatoes – halved 1/8 cup fresh basil – chopped fine
¼ cup olive oil – light salt and pepper to taste
How to Prepare:
Toss together. Serve with diet flat bread grilled with olive oil and
garlic salt.
NOTES : Counts for grape tomatoes not included in totals.
Simple Colorful Salad CarbsPerServing:40g total
12 cherry tomatoes – cut in half
1 large cucumber – wash and slice about ¼” slices
1 small red onion – cut into thin slices and separate
into rings
6 green olives – w/pimento cut into ½s (optional)1 lemon – cut
in ½ and slice very thin –make sure peel is clean
2 tablespoons fresh parsley – chopped (2 to 3)
1/3 cup bottled Italian or Caesar dressing
salt and pepper to taste
How to Prepare:
Toss everything together and let marinate in the refrigerator for an
hour before serving. By itself or this is also excellent spooned
over some lettuce, cabbage or fresh spinach.
NOTES : Counts for dressing not incuded in totals.
Spicy Steak Salad CarbsPerServing:34g total
1 pound round steak 2 tablespoons lime juice
4 tablespoons oil 1 clove garlic – crushed
1 teaspoon crushed red pepper – flakes
½ teaspoon salt ½ teaspoon pepper
6 cups romaine lettuce – shredded 4 tablespoons bottled Italian dressing
1 small tomato – diced ½ onion – cut into thin rings
1 medium cucumber – sliced thin, don’t peel 8 black olives
2 medium radishes – sliced thin
How to Prepare:
Mix lime juice, oil, garlic and seasonings. Place in a large zipper
bag w/meat. Let marinate overnight, turning occasionally. When ready
to serve, heat Foreman grill and cook for 6 minutes. (You may need
to cut steak in ½ or smaller). If using a skillet, preheat skillet
-you want it to sizzle when you put the steak in☺ Cook over high
heat for 4 minutes per side.
Toss lettuce with dressing and place in 4 plates. Top with the
Slice steak thinly and place on top of salad.
NOTES : Counts for italian dressing not included.
Spinach Salad with Peanut Salad Dressing Serves:6,10
CarbsPerServing:5.17g Effort:Easy
1/3 cup unsalted peanuts, dry-roasted ½ pound fresh spinach
5 cherry tomatoes – (5 to 10) 4 red onion slices
2 tablespoons rice wine vinegar1/4 teaspoon salt 1 tablespoon soy sauce
1/8 teaspoon cayenne pepper – or half this for less spicyness
6 tablespoons peanut oil
How to Prepare:
In a jar, shake together vinegar, salt, soy sauce & cayenne pepper
salt disolves. Add oil & shake again to combine ingredients. Pour
over salad
when ready to serve and toss well.
Spinach Salad Serves:4
CarbsPerServing:Not sure Prep Time:10 minutes
1 Bunch of Spinach 6 fresh mushrooms
1 cup bean sprouts 2 strips turkey bacon
1 ½ tbls Renees Gourmet Dressing Cucmber Dill flavour
How to Prepare:
Wash and Chop spinach into bite size pieces, chop mushrooms, add
bean sprouts, Fry bacon till crisp, crumble and add.Mix in dressing
and serve.
Spinach Salad w/Hot Bacon Dressing Serves:10
CarbsPerServing:8g total Effort:Easy
4 Bacon Strips ¼ cup splenda
¼ teaspoon Salt 1 tablespoon Not-Starch
1 egg – beaten1/8 cup Vinegar ½ cup Water
1 bag Fresh Spinach Leaves 2 eggs
How to Prepare:
Fry bacon until crisp. Reserve drippings and drain bacon on paper
towel, crumble and set aside.
In small saucepan combine splenda, salt and not-starch. Add egg and
vinegar; mix well. Add water and reserved drippings and bring to
boil. Reduce heat; simmer stirring constantly for 2-3 minutes. Cool
just until dressing reaches desired thickness. Put crumbled bacon on
top of spinach leaves in large bowl and toss with dressing.
NOTES : Counts for not-starch and spinach leaves not included in
Spring Mix Salad CarbsPerServing:no counts provided
Good sized handful of spring greens lettuce mix.
Hidden valley ranch dressing package mixed with sour cream instead
of mayo (much better that way). Mix a little water and/or cream to
get a more fluid consistency.1 Safeway Select brand Chicken,
Parmesan, Mushroom,
and Spinach Sausage, sauteed whole (slice when cooked), or any brand
that has no carbs/sugar.
A small sprinkling of Planter’s mixed salted nuts
instead of croutons (more natural and yummier than
store bought croutons).
How to Prepare:
Toss all ingredients in a salad bowl with a tablespoon or two of
your dressing, and you’ll have the most amazing brunch, lunch or
dinner. Add a sprinkling of garlic powder and pepper for extra zip).
Spring Salad CarbsPerServing:17g total
1 medium cucumber 1 large tomato
2 green onions4 tablespoons low carb italian salad dressing – 4 – 5
2 teaspoons splenda
How to Prepare:
Dice vegetables- slice green onion, combine in a small bowl,
sprinkle dressing and splenda over all and add salt and pepper if
desired. Gently stir to mix and coat all, and refrigerate for at
least 2 hours or overnight.
Suggestions: This is always better the next day. This recipe serves
2-3, and is awesome with a steak or chicken breast. The marinade is
good on the meat as well.
NOTES : Counts for salad dressing not included in totals.
Strawberry Feta Salad CarbsPerServing:no counts provided
How to Prepare:
Mix Strawberries (sliced) with Feta cheese, Lettuce, and Poppyseed
dressing. Delicious in the summertime.
Sweet and Crunchy Chicken Salad Serves:4+,1
CarbsPerServing:see note on recipe Prep Time:n/a
8 ounces cooked chicken breast half – diced small 1 ounce slivered almonds
½ cup jicama – diced small/see note ½ cup diced celery
½ cup diced onion 4 tablespoons mayonnaise
2 packets splenda packets 1 each salt and pepper – to taste
How to Prepare:
Put jicama and 2T water in a baggie with 1 packet splenda and let
sit at room temperature for 1 hour, turning bag occasionally to
When ready to make, mix all ingredients well including liquid from
jicama. Refrigerate at least 2-3 hours to blend flavors.
*note: ½ cup of diced strawberries can be used instead, but don’t
add them until ready to serve and fold in gently.
**Start with ¸ pack of splenda/sweetener added to the salad mixture
and taste before adding more. You may not like it as sweet as I do.
**Nutritional information is for entire recipe. I get 3-4 servings,
so divide the information provided by the number of servings you get.
Per serving: 990 Calories (kcal); 76g Total Fat; (66% calories from
fat); 63g Protein; 23g Carbohydrate; 8g fiber; 174mg Cholesterol;
4768mg Sodium
Sweet Orange Dressing/Marinade CarbsPerServing:11g total
½ cup oil – grapeseed or olive or vegetable 3 packets sweetener
2 tablespoons grated orange peel 4 tablespoons red wine vinegar1 teaspoon orange extract
2 tablespoons chopped parsley 1 tablespoon red bell pepper – diced very fine
1 tablespoon green bell pepper – diced very fine
How to Prepare:
Put the vinegar, sweetener,extract, and 1T orange peel into a
blender and blend. Slowly blend in the oil. Stir in the remaining
ingredients. Refrigerate, tightly covered. This is a good marinade
for chicken, fish or pork and makes and excellent dressing for
spinach salad.
Sweet Spinach, Shrimp and Strawberry Salad Serves:4
CarbsPerServing:Per Serving: 175 Calories; 3g Fat (14.9%
calories from fat); 27g Protein; 10g Carbohydrate; 3g Dietary
Fiber; 227mg Cholesterol; 293mg Sodium.
Prep Time:15 minutes
4 ounces spinach leaves 4 ounces baby lettuce leaves
1 cup sliced strawberries — *reserve about ¼ cup
½ cup jicama slices *cut into matchstick pieces
1 pound boiled shrimp, jumbo – peeled and chilled
1 tablespoon balsamic vinegar
6 ounces plain yogurt — *s/f vanilla, not plain
½ cup sliced red onion
How to Prepare:
Cut lettuce and spinach however you like and place on 4 plates.
Divide jicama, onion, shrimp and strawberries on top.
In a blender or food processor, blend reserved strawberries, yogurt
and balsamic vinegar. Drizzle over the salads.
*IF you use plain yogurt, add ½tsp vanilla extract and 1 packet
sweetener to the dressing mix when you blend it.
Taco Mexican Salad Serves:1
CarbsPerServing:no counts provided Effort:Easy
How to Prepare:
Take a certain amount of hamburger meat, it depends on how many
people are eating, cook it up in a pan and add low carb taco
seasoning to the hamburger meat. While cooking, cut up one red onion
into small pieces or however you like. Chop up one tomato into
little squares. Slice up some lettuce. When hamburger meat is brown
and cooked then dish it in a bowl, add your tomatoes, onions, and
lettuce. Mix it all up and don’t forget the cheese. Add sour cream.
It’s the greatest.
Taco Salad Dressing CarbsPerServing:5g total
2 tablespoons vegetable oil
2 tablespoons white vinegar
1 tablespoon artificial sweetener
2 tablespoons La Victoria red taco sauce1/8 teaspoon worcestershire
2 tablespoons white onion – finely minced
¼ cup mayonnaise
How to Prepare:
Mix all together with a wire whip. This is very good, tastes like it
has catsup in it.
NOTES : Counts for taco sauce not included in totals.
Best Ever Taco Salad Serves:4 – nutritional information is per
serving based on 4 servings per recipe.
CarbsPerServing:Per serving: 618 Calories (kcal); 47g Total
Fat; (68% calories from fat); 36g Protein; 13g Carbohydrate;
4g fiber; 149mg Cholesterol; 520mg Sodium
Prep Time:30 minutes
1 pound lean ground beef ½ pound chorizo 2 — *see recipe
1 tablespoon chili powder 1 teaspoon garlic powder
1 teaspoon ground oregano 1 teaspoon ground cumin
½ cup water 6 cups shredded lettuce
½ cup diced onion ½ cup diced tomato
½ cup diced avocado 1 cup shredded brick cheese – or pepper jack
4 tablespoons sour cream 4 tablespoons salsa
2 tablespoons heavy cream
How to Prepare:
Combine salsa, sour cream and heavy cream and refrigferate.
Saute ground beef, chorizo, chili powder, garlic powder, oregano and
cumin until browned. Add water, reduce heat, cover and simmer for
10-15 minutes, stiring occasionally. Remove lid and continue to
simmer until water is almost all gone. Taste for seasoning and add
salt and pepper if needed.
Place lettuce in a gallon sized zipper bag and pour sour cream
mixture over it. Seal and shake to coat lettuce with dressing.
Divide lettuce among 4 plates and then divide remaining
ingredients(including cooked mixture) evenly.
Tapenade Serves:4
CarbsPerServing:2.5 Prep Time:10 minutes
½ cup kalamata olives 1 tsp capers
¼ cup extra virgin olive oil 1 tbsp balsamic vinigar
Equipment Needed:
Chef’s knife
cutting board
mortar & pestle
small bowl
measuring cups and spoons1/4 to ½ tsp oregano
¼ to ½ tsp rosemary
1 clove garlic
1/8 tsp black or white pepper
How to Prepare:
Hints: The vinaigrette should run slightly from the tapenade after
it sits for a few seconds. Tapenade may be prepared a day in
advance. Experiment with other herbs and types of acids to complment
other foods such as fish or cold meats. Wine or cider vinigar may be
substituted to reduce the carbohydrate by 0.5 g per serving.
Instructions: Chop olives until pieces are 1/8” or less. Crush
capers and garlic with knife blade and mince fine. Grind oregano and
rosemary with mortar and pestle until powdered. Combine all
ingredients in small bowl. Cover and chill for 2 hours. Serve over
cold asparagus or thin sliced tomato or other cold cooked vegetables.
Tart and Tangy Blue Cheese Dressing CarbsPerServing:10g total
¼ cup mayonnaise ½ cup sour cream
½ cup heavy cream 1 teaspoon spike or mrs dash seasoning – 1-2 tsp1 teaspoon salt –
if using Mrs Dash
3 tablespoons malt vinegar – or red wine vinegar
½ cup blue cheese, crumbled – salemville or gorgonzola
How to Prepare:
Reserve ½ of the crumbled blue cheese. Put everything else in a
blender and blend until smooth. Adjust for seasoning adding more
salt, vinegar or spike as needed. Stir in remaining blue cheese. Let
sit refrigerated at least 2 hours(overnight is better) before using
to allow flavors to blend.
Yield: 1 1/3 cups
Store in the refrigerator, tightly covered.
NOTES : Salemville Amish blue cheese is a very good mild/medium
flavored cheese. Gorgonzola is stronger and bolder. You can use a
combination of both. You may prefer to use the stronger cheese in
the blend and have the crumbles be milder.
Thousand Island Salad Dressing CarbsPerServing:1g total
1 tablespoon mayonnaise 2 teaspoons sugar free ketchup
2 teaspoons apple cider vinegar1/2 teaspoon worcestershire sauce
1 Dash garlic powder 2 teaspoons sweet relish
How to Prepare:
Mix all together and chill before serving
NOTES : Counts for sugar free ketchup and sweet relish not included
in totals.
Tuna and Egg Salad CarbsPerServing:no counts provided
Tuna Mayonnaise
LettuceTomato (optional) Shredded cheddar cheese
Hard boiled egg
How to Prepare:
Mix tuna and mayo. Serve on a bed of lettuce and tomato. Add sliced
hard boiled egg. Top with some shredded cheddar cheese.
Tuna & Goat Cheese Salad CarbsPerServing:no counts provided
¼ cup tuna, canned – (1/2 can)
¼ cup crumbled goat cheese (can buy at grocery store)2 cups lettuce
2 tablespoons caesar dressing
How to Prepare:
Mix all ingredients! Only 210 calories, 13 grams of fat, 22 grams of
protein and 4 grams of carbs…delicious!
Zippy Tuna Salad CarbsPerServing:no counts provided
2 cans of tuna packed in vegetable oil Minced onion as desired
Minced celery as desired Cheddar Cheese as desiredChopped bacon as desired
Mayo as desired 2 tbsp Balsamic Vinegar
How to Prepare:
Prepare everything but tuna, mayo, and balsamic in a large bowl.
Add as much mayo as you’d like.
Add the tuna.
Mix until all ingredients are well mixed, and tuna is the
consistency that you like.
Add the balsamic. Mix until balsamic is evenly spread throughout the
tuna, or until all the tuna has a slight brown tint to it from the
Put fork into tuna, lift fork to mouth, enjoy.
Waldorf Salad 2 CarbsPerServing:33g total
1 large red apple ½ cup chopped walnuts
1 cup celery – or 3 stalks ½ cup mayonnaise
Artificial sweetener to taste
How to Prepare:
Chop apples and celery in ½” chunks. Mix apples, celery,
mayonnaise, and walnuts together. Add sweetener to taste.
About ¼ of the salad makes the perfect snack.
NOTES : Counts for artificial sweetener not included in totals.
Warm Spinach Salad with Bacon & Pine Nuts Serves:2,7
CarbsPerServing:8.5g Effort:Easy
2 tablespoons olive oil 4 slices bacon – cut into ½” pieces
2 tablespoons pine nuts
2 cloves garlic – small, minced1 pound spinach leaves – trimmed
1 tablespoon balsamic vinegar 1 tablespoon grated parmesan cheese
How to Prepare:
Heat 1 Tbsp oil in a heavy skillet over med-hi heat until hot but
not smoking. Add the bacon and sautee, stirring occassionally, for 4
minutes, or until browned. Turn heat to Med., add the pine nuts, and
cook for 1 min., stirring occasionally. Add the garlic and cook,
stirring for 30 seconds. Add the spinach, vinegar and remaining Tbsp
of oil, cook tossing gently for 15 seconds, or until the spinach is
warm and a bit wilted. Transfer to serving plates, sprinkle with
Parmesan, and serve immediately.
The texture of the pine nuts mellows the saltiness of the bacon and
the tanginess of the vinegar.
Wilted Salad CarbsPerServing:1g total
4 cups salad greensDressing: 2 tablespoons bacon drippings
½ teaspoon salt ¼ teaspoon dry mustard
1 teaspoon Splenda 1 tablespoon vinegar
How to Prepare:
Mix all dressing ingredients in saucepan and heat to sizzling. Pour
over salad greens.
NOTES : Counts for salad greens not included in totals.

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