Recipes: Winter Salads

the recipes

january 98

Winter Salads

Baby Carrot Salad, Bistro Style

(makes 6 servings)

1	16-ounce (480 g) peeled fresh baby carrots, about 3 cups
3	tablespoons (45 ml) fresh lemon juice
2	teaspoons (10 ml) Dijon mustard
2	tablespoons (30 ml) olive oil
2	tablespoons (30 ml) fat-free sour cream or plain yogurt
2	fresh shallots, minced, or 1/3 cup (30 g) minced red onion
1/3	cup (6 g) chopped fresh chervil or flat-leaf parsley
	salt (optional) and freshly ground pepper to taste

1.	Cook the carrots in a pot of boiling water until carrots are just barely tender, about 4 to 5 minutes. Drain.
2.	In a small cup, whisk together the lemon juice and Dijon mustard. While whisking, slowly add the olive oil. Whisk in the sour cream and stir in the shallots and chervil. Add salt (if using) and pepper to taste.
3.	Pour the mixture over the still warm carrots and toss to coat evenly.
4.	Transfer to a serving dish and serve at once.

Per serving:	83 calories (52% calories from fat), 1 g protein, 5 g total fat (0.7 g saturated fat), 9 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 73 mg sodium
Exchanges:	2 vegetable, 1 fat

Apple and Celery Salad with Orange-Scented Dressing

(makes 4 servings)

1	tart sweet apple, 6 ounces (180 g), with peel, cored and chopped
3	ribs of celery, thinly sliced, about 1 1/2 cups (180 g)
1	tablespoon (15 ml) chopped walnuts
2	tablespoons (30 ml) fat-free mayonnaise
2	tablespoons (30 ml) nonfat plain yogurt
1	teaspoon (5 ml) grated orange zest
1	tablespoon (15 ml) fresh orange juice
6	cups (336 g) mixed salad greens

1.	Place the apple, celery, and walnuts in a bowl.
2.	In a small cup, combine the mayonnaise, yogurt, zest, and juice. Mix well. Toss with apples mixture.
3.	To serve, divide the greens onto 4 plates and top each with 1/4 of the dressed salad.

Per serving:	66 calories (20% calories from fat), 2 g protein, 2 g total fat (0.2 g saturated fat), 12 g carbohydrate, 3 g dietary fiber, 0 mg cholesterol, 106 mg sodium
Exchanges:	1/2 carbohydrate (1/2 fruit), 1 vegetable, 1/2 fat

Fennel and Orange Salad

(makes 4 servings)

1	fresh fennel bulb, 12 ounces (360 g), cut in half, cored, and thinly sliced 1 navel orange, 14 ounces (420 g), peeled, halved, and thinly sliced
1	tablespoon (15 ml) olive oil
1	tablespoon (15 ml) balsamic vinegar
1	tablespoon (15 ml) fresh orange juice
1	small garlic clove, minced
6	cups (336 g) mixed salad greens

1.	Place the fennel and sliced orange in a bowl.
2.	In a small cup, combine the oil, vinegar, orange juice, and garlic. Mix well. Pour over the fennel and orange; toss gently to coat.
3.	To serve, place the salad greens in a serving bowl. Top with the fennel and orange mixture. Toss just before serving.

Per serving:	108 calories (29% calories from fat), 3 g protein, 4 g total fat (0.5 g saturated fat), 18 g carbohydrate, 6 g dietary fiber, 0 cholesterol, 67 mg sodium
Exchanges:	1/2 carbohydrate (1/2 fruit), 2 vegetable, 1 fat

Jicama and Carrot Slaw

(makes 4 servings)

1	small jicama, 1 pound (480 g), peeled and julienned
3	carrots, cleaned and grated
1	scallion, white part only, minced
3	tablespoons (45 ml) fat free sour cream
3	tablespoons (45 ml) fat free mayonnaise
2	tablespoons (30 ml) malt vinegar
1	small garlic clove, minced
8	pieces of Boston lettuce, washed and crisped

1.	Place the jicama, carrot, and scallion in a bowl.
2.	In a small bowl, whisk together the sour cream, mayonnaise, vinegar, and garlic. Spoon onto the vegetables and toss.
3.	To serve, place 2 lettuce pieces on each of 4 plates. Divide the vegetable mixture between the plates and serve.

Per serving:	87 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 19 g carbohydrate, 7 g dietary fiber, 0 cholesterol, 13 mg sodium.
Exchanges:	3 vegetable

Beet Salad with Tarragon Crème Fraîche

(makes 4 servings)

1	pound (480 g) raw fresh beets, tops removed
2	cups (112 g) fresh baby salad greens, washed and crisped
1/3	cup (85 g) crème fraîche (see November's Broiled Bananas with Crème Fraîche)
2	tablespoons (30 ml) chopped fresh tarragon
1	tablespoon raspberry or red wine vinegar
	salt (optional) and freshly ground pepper
2	tablespoons (30 ml) broken walnut pieces

1.	Scrub beets well and cover with boiling water. Let stand for 1 minute or until you can easily slip off the skins. Peel and coarsely grate the beets.
2.	Divide the salad greens among 4 salad plates. Arrange grated beets over the lettuce.
3.	In a small bowl, combine crème fraîche, tarragon, vinegar, and salt (if using) and pepper to taste. Drizzle the mixture over the salads and sprinkle each with a few pieces of walnut.

Per serving:	88 calories (28% calories from fat), 4 g protein, 3 g total fat (0.3 g saturated fat), 14 g carbohydrate, 3 g dietary fiber, 1 mg cholesterol, 103 mg sodium
Exchanges:	3 vegetable, 1/2 fat

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