Friday, May 1, 2015

[Healthy_Recipes_For_Diabetic_Friends] Green Goddess Salad - 31g Carbs, 9g Fiber


Green Goddess Salad - 31g Carbs, 9g Fiber

From:  EatingWell - EatingWell Comfort Foods Made Healthy: The Classic Makeover Cookbook (2009)    
This gorgeous salad combines fresh shrimp, cucumber, artichoke hearts and cherry tomatoes with homemade green goddess dressing. The dressing is beautifully green and creamy with avocado (loaded with good-for-you fats) and fresh herbs. Buttermilk and a dash of rice vinegar add tang.
Nutrition Profile - - Diabetes appropriate | Low calorie | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium
Active Time: 30 min
Total Time: 30 min
Servings: 4

1/2 avocado, peeled and pitted
3/4 cup nonfat buttermilk
2 Tbsp chopped fresh herbs, such as tarragon, sorrel and/or chives
2 tsp tarragon vinegar OR white-wine vinegar
1 tsp anchovy paste, or minced anchovy fillet
8 cups bite-size pieces green leaf lettuce
12 oz peeled and deveined cooked shrimp, (21-25 per pound; see Ingredient note)
1/2 cucumber, sliced
1 cup cherry or grape tomatoes
1 cup canned chickpeas, rinsed
1 cup rinsed and chopped canned artichoke hearts
1/2 cup chopped celery

Puree avocado, buttermilk, herbs, vinegar and anchovy in a blender until smooth.

Divide lettuce among 4 plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts and celery. Drizzle the dressing over the salads.

Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 1 day.

Ingredient note: Shrimp is usually sold by the number needed to make one pound. For example, "21-25 count" means there will be 21 to 25 shrimp in a pound. Size names, such as "large" or "extra large," are not standardized, so to be sure you're getting the size you want, order by the count (or number) per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America—it's more likely to be sustainably caught.

Servings: 4
Nutrition per Serving: 262 Calories 6g Fat, 1g Sat, 3g Mono, 112mg Cholesterol, 22g Protein, 31g Carbs, 9g Fiber, *1,146mg Sodium, 793 mg Potassium

Nutrition Bonus: Vitamin A (90% daily value), Vitamin C (45% dv), Folate (40% dv), Potassium (24% dv), Magnesium (20% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 2 vegetable, 3 lean meat


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