Salmon Salad

1 15-oz salmon, canned

4 green onions, chopped

3 tomatoes, diced

1 bell pepper, chopped

5 ounces mixed baby salad greens

1/2 cup fresh basil chopped

1/2 cup shredded cheddar cheese (raw)

1/4 cup lemon juice, freshly squeezed

1/4 cup olive oil

1 Tbs honey (raw)

1 tsp oregano

4 Tbs mustard

1/2 tsp salt

1/2 tsp pepper

1. Drain salmon and mix with chopped vegetables and basil.

2. Place salad greens on places and top with salmon mixture.

3. Combine lemon, olive oil, honey, oregano, mustard, and salt and pepper and drizzle on salad.

4. Garnish with cheese.

Servings: 4

Nutrition Facts

Serving size: 1/4 of a recipe (12.4 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 401.42

Calories From Fat (57%) 230.8

Calories From Protein (29%) 116.02

Calories From Carbohydrates (14%) 54.6

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 26.02g 40%

Saturated Fat 6.39g 32%

Monounsaturated Fat 13.5g

Polyunsaturated Fat 3.76g

Trans Fatty Acids 0g

Cholesterol 55.42mg 18%

Sodium 901.13mg 38%

Potassium 763.98mg 22%

Total Carbohydrates 15.22g 5%

Fiber 3.77g 15%

Sugar 9.47g

Net Carbohydrates 11.45g

Protein 27.92g 56%

Vitamin A 2832.89IU 57%

Vitamin C 82.31mg 137%

Calcium 363.57mg 36%

Iron 2.32mg 13%

Vitamin E 5.29mg 53%

Vitamin D 705.56IU 176%

Thiamin 0.16mg 11%

Riboflavin 0.33mg 19%

Niacin 8.3mg 42%

Vitamin B6 0.35mg 18%

Folate 75.81mcg 19%

Vitamin B12 5.19mcg 87%

Pantothenic Acid 0.85mg 9%

Vitamin K 75.77mcg 95%

Phosphorus 424.31mg 42%

Magnesium 64.78mg 16%

Zinc 1.91mg 13%

Copper 0.27mg 14%

Manganese 0.38mg 19%

Selenium 38.98mcg 56%

Simon's Famous Tuna Salad

Ingredients

• 3 cans (6 ounces each) light water-packed tuna drained and flaked
• 3/4 cup fat-free mayonnaise
• 1/4 cup chopped celery
• 1/4 cup chopped carrot
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon dill weed
• 10 slices whole wheat bread toasted
• 5 lettuce leaves

Directions

In a large bowl, combine the first seven ingredients. For each sandwich, layer a slice of toast with a lettuce leaf and 1/2 cup tuna salad. Top with a second slice of toast. Yield: 5 servings.

Nutrition Facts: 1 sandwich equals 289 calories, 4 g fat (1 g saturated fat), 34 mg cholesterol, 907 mg sodium, 29 g carbohydrate, 5 g fiber, 34 g protein.

Cottage Cheese Stuffed Celery

Ingredients

• 1 leaf red or green lettuce
• 1 slice turkey breast
• 1 slice ham
• 1 thin slice tomato
• 1 thin slice avocado
• 1 teaspoon lime juice
• 1 leaf arugula
• 1 tablespoon ranch dressing

Directions

Fan the lettuce leaf on a plate. Top with the turkey, ham, and tomato.

In a small bowl, combine the avocado and lime juice, then spoon onto the tomato. Top with the arugula and dressing. Roll up and secure with a wooden pick.

Per wrap: 140 calories, 1g fiber, 4 g carb

California Wrap

Ingredients

• 1 leaf red or green lettuce
• 1 slice turkey breast
• 1 slice ham
• 1 thin slice tomato
• 1 thin slice avocado
• 1 teaspoon lime juice
• 1 leaf arugula
• 1 tablespoon ranch dressing

Directions

Fan the lettuce leaf on a plate. Top with the turkey, ham, and tomato.

In a small bowl, combine the avocado and lime juice, then spoon onto the tomato. Top with the arugula and dressing. Roll up and secure with a wooden pick.

Per wrap: 140 calories, 1g fiber, 4 g carb

California Chicken Wraps

Ingredients

• 1/3 cup prepared hummus
• 4 whole wheat tortillas (8 inches)
• 2 cups cubed cooked chicken breast
• 1/4 cup chopped roasted sweet red peppers
• 1/4 cup crumbled feta cheese
• 1/4 cup thinly sliced fresh basil leaves

Directions

Spread hummus on tortillas; top with chicken, peppers, cheese and basil. Roll up. Yield: 4 servings.

Nutrition Facts: 1 wrap equals 300 calories, 8 g fat (2 g saturated fat), 58 mg cholesterol, 408 mg sodium, 26 g carbohydrate, 3 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 starch.

Cool and Creamy Spinach Dip

Ingredients

• 1 cup (8 ounces) 2% cottage cheese
• 1 package (10 ounces) frozen chopped spinach thawed and squeezed dry
• 1 cup (8 ounces) fat-free sour cream
• 2 tablespoons fat-free milk
• 1 tablespoon grated Parmesan-Romano or Parmesan cheese
• 1 tablespoon reduced-fat ranch salad dressing
• 1/4 teaspoon dill weed
• 1/8 teaspoon garlic powder
• Assorted fresh vegetables

Directions

In a food processor, cover and process cottage cheese until smooth. Transfer to a small bowl; stir in the spinach, sour cream, milk, Parmesan-Romano cheese, ranch dressing, dill and garlic powder. Cover and refrigerate for 3-4 hours. Serve with vegetables. Yield: 2-1/2 cups.

Nutrition Facts: 1/4 cup (calculated without vegetables) equals 56 calories, 1 g fat (trace saturated fat), 8 mg cholesterol, 145 mg sodium, 7 g carbohydrate, 1 g fiber, 5 g protein. Diabetic Exchange: 1/2 starch.

Cottage Cheese, Avocado, and Salsa Dip

Ingredients

• 1 cup frozen corn
• 1 (15 ounce) can black beans
• 1 (32 ounce) container cottage cheese
• 1 avocado diced
• 2 roma tomatoes diced
• 2 cups salsa
• 1 (13.5 ounce) package tortilla chips

Directions

Cook the black beans and corn in a small saucepan over medium heat until warm and tender, about 10 minutes. Strain, and rinse under cold water to remove liquid and excess sodium. Set aside.

Place the cottage cheese in a mixing or serving bowl. Peel, pit, and dice the avocado into bite size pieces, and add to the cottage cheese. Cut the tomatoes in half lengthwise, remove seeds, and dice into bite size pieces. Add to the cottage cheese along with the corn, black beans, and salsa. Stir until well blended. Cover and refrigerate until ready to serve. Serve with tortilla chips, if desired.

Roated Red Pepper Dip

Ingredients

• 1 cup (8 ounces) fat-free sour cream
• 1/2 cup reduced-fat mayonnaise
• 1/2 teaspoon prepared horseradish
• 1/8 teaspoon cayenne pepper
• 4 drops hot pepper sauce
• 1 jar (7 ounces) roasted sweet red peppers drained and chopped
• 1 medium sweet red pepper
• Assorted fresh vegetables

Directions

In a small bowl, combine the first five ingredients. Stir in the roasted red peppers. Cut a thin slice off one long side of sweet red pepper; remove seeds. Spoon dip into pepper cup. Serve with vegetables. Yield: 2 cups.

Nutritional Analysis: 1/4 cup dip (calculated without red pepper cup and vegetables) equals 90 calories, 5 g fat (1 g saturated fat), 10 mg cholesterol, 192 mg sodium, 9 g carbohydrate, trace fiber, 2 g protein. Diabetic Exchanges: 1 fat, 1/2 starch.

Rice Bean Salad

Ingredients

• 2 cups cooked brown rice cooled
• 1 can (16 ounces) kidney beans rinsed and drained
• 2 celery ribs with leaves chopped
• 1 medium red onion chopped
• 2 garlic cloves minced
• 4-1/2 teaspoons minced fresh parsley or 1-1/2 teaspoons dried parsley flakes
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup fat-free Italian salad dressing

Directions

In a large bowl, combine the first eight ingredients. Add salad dressing; toss to coat. Cover and refrigerate until chilled. Yield: 6 servings.

Nutrition Facts: 2/3 cup equals 162 calories, 1 g fat (trace saturated fat), 1 mg cholesterol, 522 mg sodium, 32 g carbohydrate, 6 g fiber, 7 g protein. Diabetic Exchange: 2 starch.