Diabetic Recipes: Salads

From LoveToKnow Diet

Salads have come a long way from their reputation as the traditional “diet food”. Depending on their ingredients salads are considered a healthy and satisfying main entrée, especially for a diabetic. Building a meal around vegetables and protein can help people with diabetes control their blood sugars.

However you use salads, as an appetizer, main course, or snack, remember to keep portion size in mind, especially if the salad contains pasta or other starches. Use dressings wisely. Regular fat dressings can contain up to 17 grams of fat per tablespoon, whereas lowfat or fat free dressings may contain more sugar and sodium (the flavor has to come from something!). Read the label and ingredient list to make sure you’re choosing a low carbohydrate, low fat dressing. Or, make your own dressing, as described in the “Chicken, Spinach, and Fruit Salad” recipe below.

Enhance these salads by adding a serving of nuts (6 almonds, cashews, or mixed nuts, or 10 peanuts), which counts as a fat exchange or 3oz of tuna or cubed chicken or turkey for more protein, which counts as 3 very lean meat exchanges.

Recipes

Chicken, Spinach, and Fruit Salad

Ingredients

6 oz fresh spinach

2 oranges, peeled and cut into chunks

2 cups chicken, cooked and cubed

2 cups fresh strawberries

Dressing:

3 Tbsp orange juice

2 Tbsp red wine vinegar

1 1/2 Tbsp canola oil

1/3 tsp poppy seeds

1/4 tsp dry mustard

Directions

Mix all dressing ingredients in a bowl and refrigerate. To make salad, wash spinach and tear into bite size pieces. Place in large salad bowl. Add chicken, strawberries, and oranges. Drizzle with dressing and serve.