Low Fat Diet Recipes: Salads

Salads are not always the low fat selections we think they should be. For example, a fast food salad can have as many as sixteen grams of fat. With nine calories for every one gram of fat, a hefty amount of unwanted and unnecessary calories finds its way to your plate and hence your waistline. The main culprit of the hidden calories and fat: dressings and toppings such as bacon, cheese, egg yolks and meats. Mayonnaise, with its high fat content, is the ingredient that makes traditional tuna and pasta salads unhealthy.

The best advice to anyone on a weight loss plan or reducing fat intake due to certain medical conditions is to choose low fat prepared dressings or make a batch of your favorite flavor at home. Similarly, by selecting wholesome additions, like nuts, seeds, lean meats and low fat cheeses, the amount of fat will remain low. You do not have to sacrifice flavor when creating a salad. They can be interesting and tasty with just a few minor adjustments.

A few recipes to try are offered below.

Bread Bowl Salad with Roast Beef

Ingredients:

4 (1 oz.) crusty whole wheat rolls, halved

½ lb. thinly sliced lean roast beef, trimmed of all visible fat

2 tbs. reduced fat mayonnaise

2 tbs. nonfat sour cream

2 tsp. prepared horseradish

¼ tsp. salt

Ground black pepper, to taste

8 c. romaine lettuce, washed, shredded

Directions:

Hollow out the rolls to make bread shells. Cut the inside pieces into small cubes.

Roll the roast beef slices and slice into ¼” strips.

In a large bowl, whisk together the mayonnaise, sour cream, horseradish, salt and pepper. Add lettuce, reserved bread pieces and roast beef strips; toss well to coat. Scoop into bread shells and serve.

Servings and Nutrition Information:

Makes 4 servings.

1 servings equals 2 bread shells with 1 cup of filling each.

Per serving: 215 Calories, 7 g Fat, 50 mg Cholesterol, 400 mg Sodium, 17 g Carbohydrate, 3 g Fiber, 21 g Protein

Tuna and Vegetable Salad

Ingredients:

½ c. chopped celery

½ c. chopped cucumber, seeded

½ c. shredded carrot

1 (7 oz.) can chunk light or white tuna, water-packed, drained and chunked

2 tbs. sliced green onion

1/3 c. low fat mayonnaise or salad dressing

2 tsp. dill

1 tsp. lemon peel, finely minced

¼ tsp. garlic powder

¼ tsp. black pepper

4 medium tomatoes, sliced

Directions:

In a medium bowl, combine celery, cucumber, carrot, onion and tuna. Toss well.

Whisk together mayonnaise or salad dressing, dill, lemon peel, garlic powder and pepper. Pour over vegetables and tuna; toss to coat. Cover and chill for at least 1 hour.

Serve tuna salad atop tomato slices.

Servings and Nutrition Information:

Makes 4 servings.

Per serving: 109 Calories, 1 g Fat, 15 mg Cholesterol, 312 mg Sodium, 13 g Carbohydrate, 3 g Fiber, 13 g Protein