Toss a zestier salad with these refreshing recipes. Whether you prefer a light drizzle or a dolloping downpour, you'll find one - or all - to suit your taste!
Chunky Blue Cheese Dressing
Just about everyone's favorite. For a lower-calorie/fat version substitute a light mayo and a lower-fat or no-fat sour cream.
1 cup (low-calorie) mayonnaise or creamy salad dressing
1/2 cup sour cream (no fat)
1/2 pound blue cheese (max 15% M.F.), crumbled, divided
2 tablespoons cider vinegar
1 tablespoon grated onion
1/2 teaspoon cracked black pepper
In blender or food processor container, place mayonnaise, sour cream, 1/4 cup of the blue cheese, vinegar, onion and pepper; cover. Process until smooth. Turn into a bowl; stir in remaining blue cheese. Refrigerate 1 hour to mellow flavors. Makes 2 cups.
Nutrient value for 1 TBSP: 82 calories; 8 gm fat; 140 gm sodium; 2 gm protein; .58gm carbohydrate; 11 mg cholesterol.
Herbed Raspberry Vinaigrette
A salad of orange or grapefruit slices, red onions rings, and shredded Iceberg is a good choice for this vinaigrette.
1/3 cup raspberry vinegar
1 tablespoon minced shallots or yellow onion
1 tablespoon Dijon mustard
2 tablespoons chopped fresh chervil or 2 teaspoons chopped dried chervil
1 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon pepper
1-1/4 cups olive oil
1/2 cup fresh raspberries
In medium-size bowl, whisk together vinegar, shallots, mustard, chervil, sugar, salt, and pepper. Gradually whisk in oil to combime. Stir in raspberries. Let stand 1 hour to mellow flavors or refrigerate until ready to use. Makes 2 cups.
Nutrient value for 1 TBSP: 77 calories; 9 g fat; 31 mg sodium; .01 g protein; .61 g carbohydrate; o mg cholesterol.
Fresh Tomato Basil Dressing
Try over thin slices of fresh tomato and mozzarella.
2 medium-size ripe tomatoes
1 clove garlic
2 tablespoons balsamic vinegar
1/4 teaspoon salt
1/4 teaspoon cracked black pepper
1/2 cup olive oil
1/4 cup thinly sliced, packed, fresh basil leaves.
Halve tomatoes crosswise and squeeze gently to remove seeds. Dice half of one tomato; set aside. Place remaining tomato halves in blender or food processor container. Add garlic, vinegar, salt and pepper; cover. Process until smooth. Through feeder tube with motor running, add oil in a slow steady stream until mixture is combined. Transfer to a bowl; stir in basil and the reserved diced tomato. Let stand 1 hour to mellow flavors or refrigerate until ready to use. Makes 2 cups.
Nutrient value for 1 TBSP: 32 calories; 3 g fat; 18 g sodium; .09 g protein; .52 g carbohydrate; 0 mg cholesterol.
Lime Vinaigrette With Avocado Oil
Here's a lower-sodium dressing.
1/4 cup fresh lime juice
1 tablespoon Mrs. Dash Extra-Spicy Spice Blend
1 teaspoon sugar
1 cup avocado oil
In jar with tight-fitting lid, combine all ingredients; cover. Shake until combined. Let stand 1 hour to mellow flavors or refrigerate until rady to use. Shake before using. Makes 11-1/4 cups.
Nutrient value for 1 TBSP: 100 calories; 11 g fat;.74 mg sodium; .07 g protein; .82 g carbohydrate; 0 mg cholesterol.
Garden Vegetable Yogurt Dressing
An all-green salad of oak-leaf, Bibb, and Romaine lettuce complement this dressing.
1-1/2 cups plain low-fat yogurt
1/2 of medium-size cucumber, halved, seeded and diced
1/3 cup coarsely chopped radishes
1/4 cup chopped green onions
1 tablespoon minced chives
1/2 teaspoon salt
1/4 teaspoon cracked black pepper
In medium-size bowl, combine all ingredients. Refrigerate until ready to use. Best if used within 2 days. Makes 2 cups.
Nutrient value for 1 TBSP: 8 calories; .16 g fat ; 42 mg sodium; .58 g protein; .93 g carbohydrate; .63 mg cholesterol.
Roasted Garlic and Anchovy Dressing
This is a terrific dressing for a Caesar Salad.
10 large unpeeled cloves of garlaic
4 anchovy fillets, drained
3/4 cup cholesterol-free 99% real-egg product
1/4 cup fresh lemon juice
3 tablespoons capers, drained
1 tablespoon cracked black pepper
3/4 cup olive oil
Preheat oven to 425F.
Place garlic cloves in pie plate and bake 20 to 30 minutes or until soft.
Peel cloves and place in blender or food processor container. Add anchovies, egg substitute, lemon juice, capers and pepper; cover. Process until smooth. Through feeder tube with motor running, add oil in a slow steady stream until mixture is combined. Refrigerate if not using immediately, Makes 1-3/4 cups.
Nutrient value for 1 TBSP: 59 cal; 6 gm fat; 56 mg sodium; .96 g protein; .83 g carbo; .31 cholesterol.
Spicy Tomato Coriander Dressing
This dressing has zip. Serve with a mixed-green salad or a wedge of lettuce.
2 cans (6 ounces each) spicy vegetable juice
3 tablespoons chili suace
2 tablespoons white vinegar
1/4 cup safflower oil
2 to 3 tablespoons minced fresh coriander
In blender or food processor container, place vegetable juice, chili sauce and vinegar; cover.Process until smooth. Through feeder tube with motor running, add oil in a slow steady stream until mixture is combined. Turn into a bowl; stir in coriander. Let stand 1 hour to mellow flavors or refrigerate until ready to use. Makes 2 cups.
Nutrient value for 1 TBSP: 19 calories; 2 g fat; 59 mg sodium; .09 g protein; .92 gm carbohydrate; 0 mg cholesterol.
Warm Red-Onion and Shallot Dressing
Pour it warm over potato chunks for a potato salad, or a combination of spinach, sliced mushrooms and bacon pieces.
1/2 cup olive oil
1 cup diced red onion
3/4 cup diced shallots
1/4 cup red wine vinegar, divided
1 tablespoon Dijon mustard
1 teaspoon minced fresh thyme, or 1/4 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon pepper
In a 10-inch skillet over medium heat in hot oil, cook red onion, shallots and 2 tablespoons of the vinegar, 20 to 25 minutes, or until onions are lightly golden, stirring frequently. Whisk in mustard, thyme, salt and pepper. Pour warm over salad of your choice. Makes 3/4 cup.
Nutrient value for 1 TBSP: 67 calories; 6 g fat; 84 mg sodium; .40 g protein; 3 g carbohydrate; 0 mg cholesterol.
If you are watching calorie intake you should check on the Nutrient Value for calories per tablespoon & fat content. Better to use a squirt of lemon juice or vinegar. Of course you would not, yourself, eat the whole recipe of the dressing mixture!
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