RECIPE REMAKE: SUMMER SALADS

July 4, 2013 (CHICAGO)

Registered Dietician, Victoria Shanta Retelny has some recipe ideas to trim the fat and calories, without losing flavor.

Summer Salad Recipe Makeovers: Try these healthy twists on traditional potato, macaroni and cole slaw salads.

Tri-Color Potato Salad
4 - 1 cup servings

1.5 lbs. mixed medley mini potatoes, quartered
1 small shallot, minced
¼ cup pistachios, lightly-salted, chopped
2 Tbs. extra virgin olive oil
1 Tbs. Dijon mustard
2 Tbs. white wine vinegar
A sprig of rosemary, minced
Pepper to taste

Nutrition Info:
Calories: 236 cal
Total Fat: 10g
Saturated Fat: 1g
Trans Fat: 0g
Polyunsaturated: 2g
Monounsaturated: 7g

Cholesterol: 0mg
Sodium: 51mg
Total Carbohydrate: 33g
Dietary Fiber: 4g
Sugars: 0g
Protein: 4g

Instructions
Place potatoes in a pot and fill with water. Bring to boil and simmer for 15 – 20 minutes until potatoes are tender. Remove pot from heat and drain water from potatoes. Put potatoes in a bowl add the shallots, pistachios, olive oil, Dijon mustard and vinegar. Mix gently to keep from mashing. Sprinkle with rosemary and serve warm or cold.

Veggie Pasta Salad
4 - 1 cup servings

3 cups tri-color pasta
1 cup cherry tomatoes, quartered
½ cup almonds, slivered, no-salt added
½ cup black olives, chopped
2 - 3 basil leaves, chopped
2 Tbs. extra virgin olive oil
1 Tbs. balsamic vinegar
1 Tbs. Dijon mustard
1 cup arugula
½ cup Parmesan cheese, shavings
Salt and pepper to taste

Instructions
Place pasta in a pot and fill with water, bring to a boil for 10 minutes. Remove from heat and strain into a colander. Put into a bowl and add tomatoes, almonds, olives, basil and arugula. Whisk together olive oil, vinegar and Dijon mustard. Drizzle over pasta mixture. Sprinkle with Parmesan cheese shavings and add a pinch of salt and pepper. Serve at room temperature or cold.

Nutrition Info:
Calories: 314 cal
Total Fat: 18g
Saturated Fat: 3g
Trans Fat: 0g
Polyunsaturated: 3g
Monounsaturated: 11g
Cholesterol: 7mg
Sodium: 115mg
Total Carbohydrate: 36g
Dietary Fiber: 6g
Sugars: 2g
Protein: 11g

Broccoli, Red Cabbage & Carrot Slaw
4 - ¾ cup servings

3 cups broccoli, red cabbage, carrot slaw*
½ cup almonds, slivered, no-salt added
2 Tbs. low-fat, plain yogurt
1 Tbs. fresh ginger, minced
2 Tbs. extra-virgin olive oil
1 Tbs. white wine vinegar
1 tsp. Dijon mustard
Salt and pepper to taste

Place all ingredients in a bowl and toss until well mixed. Serve at room temperature or refrigerate and serve cold later. *For softer texture, begin by blanching broccoli, red cabbage and carrot slaw by placing in a colander and rinsing with boiling hot water then mix with other ingredients.

Nutrition Info:
Calories: 93 cals
Total Fat: 7g
Saturated Fat: 1g
Trans Fat: 0g
Polyunsaturated: 1g
Monounsaturated: 5g
Cholesterol: 1mg
Sodium: 52mg
Total Carbohydrate: 7g
Dietary Fiber: 2g
Sugars: 0g
Protein: 2g

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