Today's
salad bars offer everything from soup to nuts - cheeses, breads,
soups, and side dishes of pasta and potato salads, as well as
sunflower seeds, croutons, bacon bits, olives and creamy dressings.
If you're not watchful, your salad could easily drown in a fat
bath.
But the nice thing about salad bars is they
offer choice. You can enjoy a satisfying meal heaped with nutrition,
not fat, when you practice these salad bar smarts:
- dark greens, like Romaine or spinach
- a variety of vegetables, including tomatoes,
cauliflower, broccoli, peppers, mushrooms and carrots
- dried beans, such as kidney or garbanzo,
that aren't marinated in oil
- a small serving of grated cheese (1 tbs
maximum)
- low-fat or fat-free dressing (if unavailable,
use a few drops of vinegar and oil); or use regular dressing
(1 tbs maximum) on the side
- sliced boiled egg
- broth-based soups, like chicken noodle,
beef barley, or vegetable
- fresh seasonal fruit
- pasta or potato salads made with mayonnaise,
sour cream or oil
- coleslaw made with mayonnaise
- bacon bits and croutons
- marinated mushrooms
- more than 1 tbs grated cheese
- more than 1 tbs regular dressing (most contain
75 to 90 calories per tbs)
- pre-dressed Caesar salad
- cream-based soups
| Salad
No. 1
1/2 cup broccoli, 1/4 cup shredded
carrots, 1/4 cup grated cheese, 1/4 cup Chinese noodles,
1/2 cup coleslaw, 1/2 cup potato salad, 1/2 cup macaroni
salad, 2 tbs sliced egg, 3 slices tomato, 5 slices cucumber,
1/4 cup mushrooms, 1/4 cup peas, 2 slices green pepper,
1 cup lettuce, 1 tsp bacon bits, 1 tsp sunflower seeds,
2 tbs croutons, 1/4 cup garbanzo beans, 2 tbs Thousand Island
dressing
Total Calories: 964 |
Salad
No. 2
1/2 cup broccoli, 1/4 cup shredded
carrots, 1 tbs grated cheese, 3 slices tomato, 5 slices
cucumber, 1/4 cup sliced mushrooms, 1/4 cup peas, 2 slices
green pepper, 1 cup lettuce, 1 tsp sunflower seeds, 1/4
cup garbanzo beans, 2 tbs low-cal Italian dressing
Total Calories: 400
SOURCE: Tufts
University Nutrition Book |
|
RECIPE
OF THE MONTH
|
| Creamy Parmesan
Dressing
1
cup plain nonfat yogurt
2 tbs buttermilk
3 tbs reduced-calorie mayonnaise
1 tbs prepared horseradish
1 tbs grated Parmesan cheese |
1
tbs chopped fresh parsley
1/4 tsp celery seed
1/2 tsp fresh ground black pepper
1/2 tsp salt |
Combine all ingredients
in a jar with a tight-fitting lid. Shake well to blend
before serving. Keeps 4 or 5 days in the refrigerator,
depending on freshness of yogurt and buttermilk.
Makes
11/2 cups: 19 calories and 1g fat per tablespoon.
|
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