Citrus Salad
(Serves 5)
Ingredients:
1 grapefruit, peeled
1 orange, peeled
1 1/2 quarts of greens (12 ounces)
1 red onion, sliced thin (1 1/4 cups)
2 tablespoons cider vinegar
1 tablespoon lime juice
1 tablespoon canola oil
1 tablespoon water
1/4 teaspoon ground black pepper
1/4 teaspoon ground cumin
1/8 teaspoon salt (optional)

Directions:
1. Cut fruit in bite-size pieces. Toss with lettuce and onion.
2. Mix remaining ingredients for dressing. Drizzle over salad and toss just before serving.

Nutrition:
Each Serving – about 1 1/2  cups
Carb Servings* – 1
Exchanges* – 1 fruit, 1 vegetable, 1/2 fat
Nutrient Analysis:
calories 96
total fat 3g
saturated fat 0g
cholesterol 0mg
sodium 9mg
total carbohydrate 15g
dietary fiber 6g
sugars 10g
protein 3g

*Half of the grams of fiber have been subtracted from the grams of total carbohydrate when figuring Carb Servings and Exchanges.

Recipe & photo courtesy of the Quick & Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D, – www.quickandeasy.net, Small Steps Press.

Summer Rice Salad
(Serves 6)
Ingredients:
1 cup long grain brown rice, raw
½ cup dried cranberries
½ cup pistachio nuts
¼ cup red onion, finely chopped
2 tsp. minced garlic
½ tsp. black pepper
2 Tbsp. canola oil
½ cup canned chick peas (garbanzos), drained and rinsed
½ red pepper, cored, seeded, and finely chopped
1/3 cup red wine vinaigrette (commercial brand)
½ cup fresh basil, finely [...]

Italian Tossed Green Salad
(Serves 25)
Ingredients:
12 cups mixed greens, washed and dried
2 cups arugula, washed and dried
5 medium tomatoes, cut in wedges
2 medium carrots, chopped
3 celery stocks, chopped
½ red onion, sliced thinly
1 cup marinated artichoke hearts, drained and slightly chopped
1 can garbanzo beans, drained
1 cup shredded parmesan cheese
2 cups garlic croutons
2 cups of your favorite Italian [...]

Pecan Asparagus Rice Salad
(Serves 50)
Salad Ingredients:
4 cups long grain white rice
4 cups chicken stock
4 cups water
2½ lbs of fresh asparagus, cut in 2 inch pieces
3 cups frozen green peas
1½ cups pecan pieces
1 cup fresh cilantro, chopped
12 green onions, chopped
2 bunches spinach leaves, washed and dried
Dressing Ingredients:
1 cup olive oil
1 cup lemon juice
1 cup non fat [...]

Chinese Chicken Salad
(Serves 8-10)
Dressing Ingredients:
1/4 cup seasoned rice wine vinegar
1/4 cup light vegetable oil
1 Tbsp. sesame oil
2 Tbsp. sugar
1/2 tsp. black pepper
1/2 tsp. kosher salt
Salad Ingredients:
1/2 head of Napa cabbage, chopped
1/2 head romaine lettuce, chopped
1 bunch green onions, chopped
2 Tbsp. sesame seeds
1/4 cup slivered almonds
1 pound cooked chicken breast meat, shredded (optional)
Cooking Instructions:
1. In a [...]