Servings — 4

Use large white kidney beans called Cannellini beans or substitute any other white bean like great northern or navy beans.

1 Medium tomato, seeded and diced (3/4 cup)
1 red bell pepper, chopped (1/3 cup)
1/3 cup chopped red onion
3/4 cup diced raw carrot
1 tablespoon chopped fresh parsley
1 1/2 teaspoons dried basil leaves
2 tablespoons red wine vinegar
1 1/2 tablespoons olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
1 1/2 cups cannelloni or any white beans, rinsed and drained  
4 cups chopped mixed leaf lettuce

Mix all ingredients together except the lettuce in a bowl, cover and refrigerate for 2 to 3 hours.   Serve on top of lettuce greens.  

246 calories per serving
30 g carbohydrate
10 g protein
9.5 g fat
8 g fiber

34.9 % calories from fat
48.7 % calories from carbohydrate
16.4 % calories from protein

Fajita Salad

Servings — 4

This is a colorful salad—for variation try different meats like lean sirloin steak or turkey breast.  

3/4   lb. boneless, skinless chicken breast, uncooked
2 teaspoons vegetable oil
2 medium bell peppers, cut into strips (1 cup)
1 onion, sliced (1/3 cup)
4 cups salad greens (for fast preparation try prepackaged washed salad greens)
1/2 cup fat-free Italian dressing
1/4 cup plain fat-free yogurt
4 whole wheat flour tortillas

Cut chicken breast into 1/4 inch slices.   Heat oil in 12-inch nonstick skillet over medium heat.   Cook chicken in oil, stirring occasionally, until brown.   Remove chicken from skillet.

Cook bell peppers and onion in skillet about 3 minutes, stirring occasionally, until bell peppers are crisp-tender.   Stir in chicken.   Place salad greens on serving plate.   Top with chicken and vegetable mixture.  

Mix fat-free salad dressing with plain yogurt, pour dressing mixture over salad.   Serve with warm tortillas.

281 calories per serving
31.6 g carbohydrate
23.1g protein
6.9 g fat
3.9 g fiber

45 % calories from carbohydrate
32.9 % calories from protein
22.1 % calories from fat

Tuna Salad

Servings—4

This light salad is refreshing and yet filling, try adding different raw vegetables for variation.

1 can (6 ounces) tuna in water, drained
1 large tomato, chopped (1 cup)
1 can (6 ounces) great northern beans, rinsed and drained
1/2 cup fresh or frozen peas
4 cups chopped lettuce greens (1/2 package Italian blend prepared lettuce)
3 tablespoons chopped red onion
2 tablespoons olive oil
1 tablespoon red wine or balsamic vinegar
1 tablespoon Dijon mustard
1/2 teaspoon dried dill weed

Toss together lettuce, tuna, tomato, beans and peas in a large bowl.     Mix remaining ingredients; toss with tuna mixture just until coated.   Serve immediately.

264 calories per serving
27.5 g carbohydrate
19.1 g protein
8.6 g fat
6.5 g fiber

41.6 % calories from carbohydrate
28.9 % calories from protein
29.5 % calories from fat

Macaroni Salad

Servings—4

This is a great salad—serve it with fresh fruit for a satisfying meal.

2 cups uncooked whole wheat small macaroni (7 1/2 ounces)
1/2 cup fat-free ranch dressing
1 medium tomato, chopped (3/4 cup)
3 oz. deli-style sliced lean ham, cubed
3 oz.   deli-style lean turkey breast, cubed
2 green onions, minced (1 1/2 tablespoons)
1 stalk celery, chopped (1/2 cup)
1 bag (10 ounces) washed fresh spinach

Cook and drain macaroni as directed on package.   Rinse with cold water, drain.  

Toss macaroni, dressing, tomato, ham, turkey, and onions.   Place spinach on serving platter.   Top with pasta mixture.  

189 calories per serving
24 g carbohydrate
12 g protein
5 g fat
3.8 g fiber

50.8 % calories from carbohydrate
25.4 % calories from protein
23.8 % calories from fat

Chicken-Spinach Salad

Servings—4

1/4 cup white vinegar
4 teaspoons sugar
1/4 teaspoon salt
1/8 teaspoon pepper
1 cup chopped cooked chicken breast
1 cup sliced mushrooms
4 cups washed fresh spinach
3 medium green onions, chopped
4 oz. Monterey cheese, grated
1/4 cup sunflower seeds
8 small whole wheat breadsticks

In a12-inch skillet over low heat, mix in vinegar, sugar, salt and pepper.   Heat through, stirring constantly, until sugar is dissolved; remove from heat.

Add chicken, mushrooms, spinach, sunflower seeds and onions to mixture.   Toss 1 to 2 minutes or until spinach is wilted.     Sprinkle with cheese and Serve immediately with breadsticks.

319 calories per serving
28.3 g carbohydrate
22.9 g protein  
12.7 g fat
3.1 g Fiber

35.5 % calories from carbohydrate
28.7 % calories from protein
35.8 % calories from fat

Chicken Cabbage Salad

Servings—4

This is an easy salad with a lot of crunch!  Try substituting shrimp or other seafood for the chicken.   This salad gets better with time so refrigerate for several hours.

4 cups chopped cabbage
2 green onions, chopped
1/4 cup sliced almonds
2 Tablespoons seasoned gourmet rice vinegar
3 oz. cooked chicken or shrimp

Mix cabbage, onions, and almonds in bowl.   Add rice vinegar and mix well.   Let stand for several hours in the refrigerator.   Just before serving add chicken or shrimp.

111 calories per serving
10.7 g carbohydrate
8.1 g protein
4 g fat
2.5 g Fiber

38.5 % calories from carbohydrate
29.1 % calories from protein
32.4 % calories from fat

Broccoli Salad

Servings—4

3 cups broccoli flowerets
2 tsp. soy bits
1 tomato, chopped
3/4 cup sliced mushrooms
2 oz. Monterey Jack cheese, shredded
2 1/2 Tablespoon dried parsley
1/4 teaspoon onion powder
1/8 teaspoon garlic powder
3 tablespoons reduced fat or fat free mayonnaise

Mix vegetables, cheese, and soy bits together in a bowl.   Mix onion and garlic powder with mayonnaise.   Add dressing to vegetables and mix well.  

82 calories per serving
5.6 g carbohydrate
4.6 g protein
4.6 g fat
2.3 g Fiber

27.4 % calories from carbohydrate
22.5 % calories from protein
50.1 % calories from fat

Shrimp and Spinach Salad

This simple salad is fast and easy to prepare!

Servings—4

8 cups torn fresh spinach
8 ounces small cooked shrimp
2 medium orange, peeled, seeded, and sectioned
1/2 cup pine nuts
2 medium tomatoes, quartered
2 tablespoon Parmesan cheese
4 tablespoons reduced calorie salad dressing
4 large whole wheat pita bread (6 1/2 ‚¬ ? diameter)

Combine all ingredients except cheese and dressing and chill for 20 minutes.   Before serving, add dressing and toss, then add cheese.   Serve on top of a piece of toasted whole wheat pita bread.

348 calories per serving
37 g carbohydrate
22.8 g protein
12 g Fat
7.2 g fiber

42.5 % calories from carbohydrate
26.2 % calories from protein
31.3 % calories from fat

Rotisserie Chicken and Strawberry Salad

Servings 4

Buy a rotisserie chicken from the deli section of the store.   Sliced white meat is very tender and makes a great addition to most any salad.

1 pound white meat from rotisserie chicken
1 bag (10 oz.) mixed salad greens
1 pint (2 cups) fresh strawberries, cut in half
1/2 cup sliced red onions
1/2 cup reduced fat Ranch style salad dressing

Cut white chicken meat into thin strips.   Mix together chicken, strawberries, and red onions with salad dressing.   Serve over salad greens.

294 Calories per serving
14.5 g carbohydrate
37.5 g protein
9.5 g fat
4.3 g fiber

19.7 % calories from carbohydrate
51 % calories from protein
29.4 % calories from fat

Black Bean Salad

This salad is great by itself or as side dish.

Servings—4

2 cans (15 oz.) black beans, rinsed and drained
1/2 red pepper, chopped fine
1/2 yellow and green pepper chopped fine
1 lime juiced
1/2 red onion, finely chopped
2 Tablespoon cilantro leaves finely chopped
2 Tablespoon fresh parsely leaves finely chopped
1 1/2 tsp olive oil
2 Tablespoon white vinegar
4 Tablespoon water
1/4 teaspoon garlic powder
1/4 teaspoon tumeric
1/2 teaspoon oregano
1 teaspoon Tabasco or other hot chili sauce
salt and pepper to taste

Mix together all ingredients in a large bowl.   Cover and chill for 2 hours.  

156 calories per serving
25.8 g carbohydrate
8.4 g protein
2.2 g fat
Fiber 8.7 g

66.2 % calories from carbohydrate
21.6 % calories from protein
12.2 % calories from fat

Million Dollar Salad

Servings—4

6 cups washed Spring Lettuce Mix
2 cups chopped Romaine lettuce
1 cup diced green apple
1 can mandarin oranges (1 cup)
1/2 cup dried cranberries
1/2 cup sliced almonds
1/3 cup crumbled feta cheese
1 cup fat free Italian salad dressing
1/2 cup orange juice

Toss all ingredients together except dressing and orange juice.   Combine the orange juice and salad dressing thoroughly, and add to the salad.   Mix the salad well until well mixed.   Serve immediately.  

281 calories per serving
41.7 g carbohydrate
5.7 g protein
10.3 g fat
5.6 g fiber

59.4 % calories from carbohydrate
8.1 % calories from protein
32.4 % calories from fat

Vinaigrette Salad Dressing

This salad dressing is great on a simple green salad with vegetables.

Servings—4

2 tablespoons minced red onion
2 tablespoons red wine vinegar
2 1/2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon Dijon mustard

Combine onion and vinegar in a small bowl, let stand 5 minutes add olive oil and remaining ingredients stir well with a whisk.   Yield:   4 tablespoons (serving size: 1 tablespoon)

29 calories per serving
.6 g carbohydrate
0 g protein
3 g fat
0 g fiber

8.2 % calories from carbohydrate
0 % calories from protein
91.8 % calories from fat

Herb-Buttermilk Dressing

Makes 1 cup—serving size 1 Tablespoon

3/4 cup fat-free buttermilk
1/3 cup light mayonnaise
2 teaspoons minced green scallions
1 teaspoon finely chopped fresh basil (1/2 tsp. dried)
2 teaspoons Dijon mustard
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1/2 teaspoon minced garlic clove

Whisk all ingredients together until blended.   Makes 1 cup dressing.   Serving size is one Tablespoon.   This dressing will last in the fridge covered for up to 5 days.   This also makes a great dip for raw vegetables.

20 calories per serving
1.2 g carbohydrate
.4 g protein
1.3 g fat
0g fiber

30.6% calories from carbohydrate
8.2% calories from protein
61.2 calories from fat

Chicken Bow Tie Pasta Salad

Servings—4

3 cups cooked Whole Wheat Farfalle (Bow Tie) Pasta, cooked and drained
1/4 cup dried cranberries
6 oz. cooked, cubed chicken breast
1 cup diced celery
1 cup sliced red grapes
1/2 cup fat free mayonnaise
1 teaspoon red wine vinegar
1 teaspoon sugar
1 Tablespoon minced red onion

Combine pasta, cranberries, chicken, celery, and grapes in a large bowl.   In a separate bowl, whisk together mayonnaise, vinegar, sugar and onion.   Add dressing to pasta mixture.   Stir until pasta is well covered in dressing.   Chill and serve.   This salad tastes even better the next day.

288 Calories per serving
40.7 g Carbohydrate
19.5 g protein
5.2 g fat
4.6 g fiber

56.6 % calories from carbohydrate
27.1 % calories from protein
16.3 % calories from fat

Tostado Salad

Servings—4

4 whole wheat flour tortillas
2 cups fat free refried beans
2 Tablespoons taco sauce
1/2 cup chopped red tomatoes
4 cups shredded lettuce
4 oz. shredded reduced fat cheddar cheese
2 Tablespoons sliced olives
4 Tablespoons reduced fat sour cream

Place tortillas on a baking sheet and place in 400 degree oven for 3 to 5 minutes or until slightly browned.

Mix taco sauce and refried beans together until smooth.   Place in microwave safe bowl and microwave until hot.   Spoon bean mixture evenly onto each tortilla.   Layer lettuce, tomato, cheese and olives on top of beans.   Place 1 Tablespoon of sour cream on each tostado.   Serve immediately.

299 calories per serving
39.3 g carbohydrate
17.4 g protein
8g fat
8.4 g fiber

52.6 % calories from carbohydrate
23.3 % calories from protein
24.1 % calories from fat

Thai Sesame Noodle Salad

Servings 4

8 ounces whole wheat spaghetti, uncooked
1/4 cup soy sauce
3 Tablespoons smooth peanut butter
2 tablespoons cider or rice wine vinegar
2 teaspoons dark sesame oil (adjust to taste)
1 to 2 Tablespoons hot sauce (adjust to taste)
2 cups shredded cabbage (can use prepared coleslaw mix)
1 cup bean sprouts
1 red bell pepper, julienned
3 green onions, finely chopped
1 Tablespoon sesame seeds

Cook pasta to al dente, then rinse in cold water in colander.   Drain the pasta very well.

In the bottom of a large bowl, whisk together the soy sauce, peanut butter, vinegar, sesame oil, and hot sauce.

Add noodles and the cabbage, bean sprouts, and red pepper; toss to coat the noodles evenly with sauce.   Sprinkle with green onions and sesame seeds.   For a heartier salad add grilled tuna or salmon.

Chill.

311 calories per serving
42.2 g Carbohydrate
13.6 g Protein
11.4 g Fat
2.8 g Fiber

54.2 % calories from carbohydrate
17.4 % calories from protein
32.9 % calories from fat

Oriental Rice and Seafood Salad

Servings—4

2 cups cooked brown rice
1 stalk celery
1 green onion, finely chopped
2 T. green pepper, finely chopped
8 oz. cooked shrimp
4 oz. sliced water chestnuts, drained (1/4 cup)
2 Tablespoons seasoned gourmet rice vinegar
1 Tablespoon soy sauce

Combine first seven ingredients.   Mix vinegar and soy sauce together, pour over salad and mix well.   Chill before serving.

131 calories per serving
16.5 g carbohydrate
13.8 g protein
1 g fat
2 g fiber

50.3 % calories from carbohydrate
42.1 % calories from protein
7.6 % calories from fat

Chicken and Fruit Salad

Servings—4

2 cups cooked chicken, cubed
1 cup strawberries, halved
1 small banana, sliced
2 oranges, peeled and cut into chunks
1/2 cup sliced celery
1 1/2 cups seedless red or green grapes
4 large lettuce leaves
1/3 cup lowfat yogurt
1 Tablespoon reduced fat mayonnaise
1 Tablespoon orange juice

In a small bowl whisk together yogurt, mayonnaise, and orange juice until smooth.   In a large bowl combine all other ingredients except the lettuce.   Pour yogurt mixture over the chicken and fruit mixture.   Stir well.   Chill well and serve on lettuce leaves.

293 calories per serving
36.7 g Carbohydrate
21.8 g Protein
6.5 g Fat
4.3 g Fiber

50.1 % calories from carbohydrate
29.8 % calories from protein
20.1 % calories from fat

Vegetable Bean Salad

Servings—4

1 cup cooked garbanzo beans, rinsed and drained
1 cup kidney beans, rinsed and drained
1/2 cup sliced carrots
1/2 cup chopped cauliflower
1/2 cup chopped broccoli
1/4 cup seasoned gourmet rice vinegar
1 Tablespoon dried parsley
1/4 teaspoon onion powder
1/8 teaspoon garlic powder
1 Tablespoon minced red onion

Combine beans and vegetables in a bowl.   Mix vinegar with minced red onion and seasoning.   Add to vegetable mixture and mix well.   Chill in refrigerator to let flavors blend.  

163 calories per serving
27.8 g carbohydrate
7.8 g protein
2.3 g fat
6.3 g fiber

68.1 % calories from carbohydrate
19.1 % calories from protein
12.9 % calories from fat

Greek Salad

Servings—4

1 green pepper, sliced
1 red pepper, sliced
1 yellow pepper, sliced
1 unpeeled cucumber, sliced
2 Tablespoons lemon juice
3 Tablespoons red wine vinegar
1/4 teaspoon dried oregano
4 oz. feta cheese

Mix peppers and cucumber in a bowl.   Add lemon juice, vinegar, and oregano.   Mix well.   Cover and marinate in fridge for several hours.   Toss well before serving and top with crumbled feta cheese.

101 calories per serving
7 g carbohydrate
4.7 g protein
6 g fat
1 g fiber

28.7 % calories from carbohydrate
18.7 % calories from protein
53.6 % calories from fat

Zucchini and Carrot Salad

Servings—4

2 medium carrots, julienned
1 medium zucchini, julienned
1 teaspoon ground cumin
3 tablespoons reduced-calorie mayonnaise
1 tablespoon chopped cilantro
1 tablespoon lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

To prepare dressing heat cilantro in a small skillet, cook over low heat, stirring frequently for about 1 minute and fragrant.   In a small bowl combine warm cumin, mayonnaise, cilantro, lime juice, salt and pepper; stir until well blended.

In medium bowl, combine carrots and zucchini.     Add dressing; toss to mix well.

38 calories per serving
5.5 g carbohydrate 5.5 g
.8 g protein
1.4 g fat
1.5 g fiber

57.6 % calories from carbohydrate
8.4 % calories from protein
34 % calories from fat

Green Vegetable Medley Salad

Servings—4

2 cups sugar snap peas, trimmed
2 cups broccoli, cut into bite-size pieces
2 cups asparagus, cut into bite-size pieces
11/2 Tablespoons olive oil
1/4 cup chopped green onion
1 Tablespoon finely chopped flat-leafed parsley
1 garlic clove, finely chopped
1 teaspoon finely chopped fresh ginger root
Salt and pepper to taste
Juice of 1/2 lemon or lime
2 teaspoons toasted sesame seeds

Prepare peas, broccoli and asparagus by steaming until brightly colored green.   Let cool and toss together in bowl with oil.   Add green onions, parsley, garlic, ginger, salt and pepper.   Mix in juice before serving.   Sprinkle with toasted sesame seeds and serve.

114 calories per serving
13.8 g carbohydrate
6.2 g protein
3.9 g fat
5.6 g fiber

48.4 % calories from carbohydrate
21.8 % calories from protein
29.8 % calories from fat

Winter Fruit Salad

This refreshing salad is easy to make and most of the ingredients are kept in the pantry.   A great fresh salad in the winter when many fruits are not available. Simple but good!

1 cup canned peaches, drained and cubed
1 cup canned pears, drained and cubed
1 large orange, peeled and cubed
1 large red apple, sliced and cubed
1 large banana sliced
1 cup apricot puree (puree can be made by mixing canned apricots in the food processor)

Mix all ingredients together, chill and serve.  

207 calories per serving
48.9 g carbohydrate
1.8 g protein
.5 g fat
5.3 g fiber

94.6 % calories from carbohydrate
3.5 % calories from protein
1.9 % calories from fat

Mexi-Corn Salad

Servings—4

2 cups frozen white corn
1/4 cup chopped fresh cilantro
1/2 cup finely chopped red onion
1 teaspoon minced garlic
1/4 cup fresh lime juice
1 Tablespoon minced seeded jalapeno pepper
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 teaspoon black pepper

Combine all ingredients in a bowl, toss well. Cover and chill overnight.   Stir well before serving.

127 calories per serving
20 g carbohydrate
2.7 g protein
4 g fat
2.4 g fiber

63.1 % calories from carbohydrate
8.5 % calories from protein
28.4 % calories from fat

Asian Pea Salad

2 cups frozen green peas
4 oz. cooked shrimp
3 green onions, finely chopped
4 oz. sliced water chestnuts, drained
1/2 cup chopped roasted cashews
1/2 cup reduced fat sour cream
1/2 tablespoon minced fresh ginger
1 tablespoon soy sauce
1 teaspoon sesame oil
1 teaspoon light brown sugar

In a large mixing bowl, combine peas, scallions, water chestnuts, and cashews.

In a small bowl, whisk together the sour cream, ginger, soy sauce, sesame oil, brown sugar, and cilantro.

Pour dressing over the pea salad and stir well.   Cover and refrigerate until time to serve.

160 calories per serving
13.1 g carbohydrate
10.3 g protein
7.2 g fat
3.1 g fiber

32.8 % calories from carbohydrate
25.8 % calories from protein
41.4 % calories from fat

Barley Salad

The textures and flavors of this salad are so satisfying.   Enjoy!

Servings—4

1/2 cup uncooked pearl barley
2 cups water
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1/2 teaspoon salt
2 cups finely chopped tomato
1 cup thinly sliced spinach
1/4 cup finely chopped green bell pepper
1/2 cup chopped peeled cucumber
2 oz. diced low-fat mozzarella cheese
2 teaspoons dried oregano

Bring 2 cups water to a boil in a large sauce pan.   Add barley; cover, reduce heat, and simmer 45 minutes.   Drain and rinse with cold water; drain.

Combine lemon juice, oil, and salt in a large bowl, stir well with a whisk.   Add barley, tomato, and remaining ingredients, and toss gently to coat.  

183 calories per serving
25 g carbohydrate
6.8 g protein
6.3 g fat
5.2 g fiber

54.6 % calories from carbohydrate
14.8% calories from protein
30.6 % calories from fat

Wheat Berry Salad with Edamame

Wake up your mouth with this chewy and filling salad!

Servings—4

1 cup uncooked wheat
4 cups water
1 cups shelled edamame (soy beans)
1/2 cup chopped drained oil-packed sun-dried tomatoes
1/2 cup celery, diced
1/3 cup dried cranberries
3 tablespoons balsamic vinegar
1 tablespoon extravirgin olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tsp. minced garlic
1/4 cup chopped fresh parsley

Place wheat and water in a large saucepan; bring to a boil.   Cover, reduce heat, and simmer 1 1/2 hours or until wheat kernels are plump and tender.   Drain.

Cook edamame according to package.   Remove shells.  

Combine edamame, wheat, tomato, celery, and dried cranberries in a large bowl.   Combine vinegar and next 4 ingredients stirring with a whisk.   Drizzle over wheat mixture, and toss well to coat.   Sprinkle with parsley.

283 calories per serving
42.8 g carbohydrate
12.1 g protein
7g fat
8.8 g fiber

60.6 % calories from carbohydrate
17.1 % calories from protein
22.3 % calories from fat

Lentil Salad

This high fiber salad is a great mix of color and texture.   Add any vegetables to your own liking.

Servings—4

2 cups cooked lentils
1/2 cup chopped onion
1 cup chopped red bell pepper
1 cup chopped tomato
1/4 cup sliced green onion
1/3 cup reduced-fat Italian salad dressing
2 tablespoons fresh lemon juice
1/2 teaspoon black pepper
1/4 cup slice black olives
4 oz. feta cheese

Cook lentils until tender.   Combine lentils with red pepper, tomato, and green onion.   Stir in salad dressing, lemon juice, pepper and olives.   Mix well and refrigerate at least 4 hours.   When ready to serve add feta cheese crumbles to the salad.

262 calories per serving
32.2 g carbohydrate
13.8 g protein
8.7 g fat
9.4 g fiber

49.2 % calories from carbohydrate
21.1 % calories from protein
29.8 % calories from fat

Strawberry Spinach Salad

Servings—4

4 cups spinach washed and torn into small pieces
1/2 red onion, sliced
1/4 cup cooked white beans
1 cup mandarin oranges
1/4 cup sliced almonds or sunflower seeds
1/4 cup feta cheese
1 cup strawberries, halved
1/3 cup fat free raspberry or strawberry vinaigrette dressing

Combine all ingredients together and mix until well coated with the dressing.   Serve immediately.  

251 calories per serving  
34 g carbohydrate
9 g protein
8.9 g fat 8.9
8.4 g fiber

54.2 % calories from carbohydrate
14.3% calories from protein
31.5% calories from fat

Carrot-Raisin Salad

Servings—4

3 medium carrots, shredded (1 1/2 cups)
1 small apple, chopped (3/4 cup)
1/3 cup raisins
1/2 cup cooked wheat berries or cooked barley
1 teaspoon lemon juice
1/3 cup reduced calorie mayonnaise
1/4 cup toasted slivered almonds

In a mixing bowl combine carrots, wheat, apple, and raisins.   Sprinkle with lemon juice.   Add mayonnaise.   Stir gently to coat well.   Cover and chill for 2 to 24 hours.   Before serving, sprinkle with toasted almonds.

198 calories per serving
17.8 g carbohydrate
4.4 g protein   4.4 g
7.7 g fat
4 g fiber

56.2 % calories from carbohydrate
8.9 % calories from protein
34.9 % calories from fat

Chocolate Banana Smoothie

1serving

2 scoops Chocolate AC Shake
1 cup ice
1/2 cup water or skim milk
1 small banana

Mix all ingredients in a blender until smooth.

307 Calories per serving
54 g   Carbohydrate
20.4 g Protein
3 g Fat
11.1 g Fiber

Chocolate Raspberry Smoothie

2 scoops Chocolate AC Shake
1 cup frozen raspberries
1/2 cup skim milk or water

Mix all ingredients in a blender until smooth.

266 calories per serving
41.8 g carbohydrate
20.6 g protein
3.4 g fat
20.6 g fiber

Berry Banana Blast Smoothie

2 scoops Vanilla AC Shake
1/2 cup frozen strawberries
1 small banana
1/2 cup skim milk or water

Mix all ingredients together in a blender until smooth.

315 calories per serving
55.7 g carbohydrate
20.7 g protein
3.1 g fat
12.1 g fiber

Orange Cream Smoothie

2 scoops Vanilla AC Shake
2 Tablespoon frozen orange juice concentrate
1 Tablespoon sugar
1/2 cup ice
1/2 cup skim milk or water

Mix all ingredients together in blender until smooth.

307 calories per serving
53.2 g carbohydrate
20 g protein
2.7 g fat
8 g fiber

Snack Ideas

1 piece string cheese with piece of fresh fruit (pears taste really good with cheese)

Raw vegetables with Herb Buttermilk dressing

1/2 cup fat free refried beans spread on a whole wheat tortilla, sprinkle with low fat cheddar cheese and place in the oven or microwave to melt cheese.

1/2 cup cottage cheese with 1 cup fresh melon

1/2 cup cooked soybeans (edemame) salted and shelled

15 raw almonds

1/2 whole wheat English muffin, toasted with 1 teaspoon peanut butter

1 cup nonfat yogurt with 1/4 cup cooked wheat berries