YOGURT FRUIT DRESSING
"Quick Cooking Magazine"-1998
Diabetic Exchanges
Yield: about 1 cup
1 carton (8 oz.) low-fat apple-cinnamon yogurt
1/4 c. skim milk
In a bowl, stir yogurt; gradually stir in milk. Serve over fresh fruit to use in a fruit salad.
Nutritional Analysis: 2 T. of dressing equals: 27 calories...17 mg sodium...1 mg cholesterol...5 gm carbohydrate....1 gm protein...trace fat ++++ Diabetic Exchanges: 1/2 fruit
==============================
MAPLE SALAD DRESSING
Diabetic Exchanges
Yield: about 1 cup
1 c. pure maple syrup
2 T. vegetable oil
1 T. lemon juice
1/2 tsp. paprika
1/4 tsp. celery seed
1/4 tsp. salt
1/4 tsp. onion powder
1/4 tsp. ground mustard
Combine all ingredients in a jar with a tight-fitting lid; shake well. Serve over salad greens.
NUTRITIONAL ANALYSIS: One serving (2 Tablespoons) equals 137 calories, 76 mg sodium, 0 cholesterol, 27 gm carbohydrate, trace protein, 4 gm fat. DIABETIC EXCHANGES: 2 fruit, 1/2 fat
========================
LITE BLUE CHEESE DRESSING
FAT-FREE HOLIDAY RECIPES by Sandra Woodruff, RD
Yield: 2 cups
1/2 cup crumbled blue cheese
1 cup dry curd or nonfat cottage cheese
1/4 cup nonfat or reduced-fat mayonnaise
1/4 cup nonfat buttermilk or nonfat yogurt
1/4 cup white wine vinegar or red wine vinegar
1 tsp. crushed fresh garlic
1/4 tsp. ground white pepper
Place 1/4 cup of the blue cheese and all of the remaining ingredients in a food processor or blender, and process until smooth. Stir in the remaining blue cheese. Transfer the dressing to a small bowl, cover, and chill for several hours or overnight before serving.
NUTRITIONAL FACTS (PER TABLESPOON) Calories: 13, Fat: 0.5 g, Protein: 1.2 g, Cholesterol: 2 mg, Fiber: 0 g,
Sodium: 48 mg
===============================
BLUE CHEESE DRESSING
Light & Tasty Magazine -- 2001
Yield: 14 tablespoons.
1/2 cup fat-free mayonnaise
2 tablespoons 1% milk
1 tablespoon lemon juice
1/2 teaspoon sugar
1/4 teaspoon garlic powder
1/4 teaspoon ground mustard
1/2 cup (2 ounces) crumbled blue cheese
Salad greens
In a small bowl, combine the first six ingredients; blend until smooth. Add blue cheese; mix well. Serve over greens. Cover and refrigerate any extra dressing.
Nutritional Analysis: One serving (2 tablespoons dressing) equals 46 calories, 3 g fat (2 g saturated fat), 8 mg cholesterol, 253 mg sodium, 3 g carbohydrate, trace fiber, 2 g protein. Diabetic Exchange: 1 fat.
=============================
CILANTRO SALAD DRESSING
Diabetic Exchanges
Yield: about 1/2 cup
1/2 c. fresh cilantro leaves
1/4 c. low-fat buttermilk
1/4 c. reduced-fat mayonnaise
1/8 tsp. sugar
3 drops hot pepper sauce
In a food processor or blender, place all 5 ingredients; cover and process until smooth. Store in the refrigerator.
Nutritional Analysis: 2 Tablespoons of dressing equals: 18 caloriesÂ124 mg sodiumÂ1 mg cholesterolÂ3 gm carbohydrateÂ1 gm proteinÂ.3 gm fat ++++ Exchanges: Free Food
========================
BUTTERMILK SALAD DRESSING
Diabetic Exchanges
Yield: 4 cups
2 c. buttermilk
2 c. fat-free mayonnaise
1/2 c. minced fresh parsley
1/2 tsp. garlic powder
1/2 tsp. onion powder
1 tsp. coarsely ground or cracked pepper
In a bowl, combine all ingredients; whisk until smooth. Cover and chill until serving. Store in the refrigerator.
Nutritional Analysis: One 2-Tablespoon serving equals 19 caloriesÂ125 mg sodiumÂ1 mg cholesterolÂ3 gm carbohydrateÂ1 gm proteinÂtrace fat ++++ Exchanges: Free
=====================
FRENCH DRESSING
The Complete Quick & Hearty Diabetic Cookbook
Exchanges
Yield: 12 Tablespoons
1/2 c. olive oil
1/4 c. malt vinegar
Dash lemon pepper
Dash paprika
1/4 tsp. dry mustard
Combine all ingredients in blender or food processor. Process until well blended. Refrigerate until ready to use.
Nutritional Analysis: 1 T. equals: 80 caloriesÂ9 gm fat (1 gm saturated)Â0 cholesterolÂ0 carbohydrateÂ0 proteinÂ0 sodium ++++ Exchanges: 2 fat
=======================
Cherry Sake Dressing
Chef Marcel Desaulniers, - The Trellis Restaurant
Yield: About 1 1/2 cups
Fresh red cherries, pitted 3/4 lb.
Water 1 cup
Sake 1/4 cup
Red raspberry vinegar 1 Tbsp.
Lemon juice, freshly squeezed 1 Tbsp.
Granulated sugar 1 Tbsp.
Combine all ingredients in 3-qt. saucepan. Boil 15 minutes to reduce liquid by half. Transfer to 1-qt. stainless-steel bowl; cool in ice-water bath to about 40F. Blend chilled dressing in food processor fitted with metal blade until smooth, about 30 seconds.
Nutrition per 1 Tbsp. serving: Calories, 9; Fat, 0.04 g (4% calories from fat); Protein, 0.15g; Cholesterol, 0; Sodium, 0.99mg.
===================
PARMESAN DRESSING
The Complete Quick & Hearty Diabetic Cookbook
Exchanges
Yield: 16 Tablespoons
1/2 c. white vinegar
3 T. grated Parmesan cheese
1 garlic clove, minced
1/2 c. olive oil
1 tsp. dried basil
Fresh ground pepper
Place all ingredients in a jar; cover. Shake vigorously and refrigerate until ready to serve.
1 T. equals: 65 calories (63 from fat)Â7 gm fat (1 gm saturated)Â1 mg. cholesterolÂ1 gm carbohydrate 0 proteinÂ18 mg sodium ++++ Exchanges: 1-1/2 fat
===========================
A Honey of a Dressing Cuts the Mustard
Makes 2 1/2 cups.
2 tablespoons distilled vinegar
2 tablespoons grated onion
1/2 cup clover (or other mild) honey
6 tablespoons medium brown mustard (such as Gulden's), or coarse Dijon mustard
3/4 cup low-fat mayonnaise
2/3 cup low-fat (1-1/2%) buttermilk
In a medium glass or ceramic mixing bowl whisk together all ingredients, cover and chill at least one-half hour. ..... Salt Sense: If you are on a sodium-restricted food plan, use of a no-salt-added mustard will reduce the sodium to 97 mg per two tablespoons.
Nutritional information per two tablespoons: Calories: 50 (Calories from fat: 20%) Fat: 1.1 grams (trace of saturated fat) Carbohydrate: 9.5 grams Cholesterol: none Sodium: 229 mgs
=======================
DILL VINAIGRETTE
Excahnges
Yield: 1 cup
1/4 c. cider vinegar
2 T. water
2 T. olive or canola oil
2 T. honey
1/2 tsp. garlic powder
1/2 tsp dill weed
1/2 tsp. dried parsley flakes
1/8 tsp. pepper
1/8 tsp. celery seed
In a jar with a tight-fitting lid, combine ingredients; shake well. Refrigerate leftovers; shake well before serving.
Nutritional Analysis: One 2 T. serving equals: 48 caloreisÂ3 gm fat (trace saturated)Â0 cholesterolÂ25 mg sodiumÂ5 gm carbohydrateÂtrace fiberÂtrace protein ++++ Exchanges: 1/2 fruitÂ1/2 fat
=================
ORANGE-YOGURT DRESSING
Light & Tasty Magazine  2001
Exchanges:
Yield: 2/3 cup....... Plan aheadÂneeds to chill for at least 1 hour
1/4 c. reduced-fat mayonnaise
1/4 c. fat-free plain yogurt
2 T. orange juice
2 tsp. honey
1 tsp grated orange peel
Dash white pepper
In a small bowl, whisk together all ingredients; cover and refrigerate for at least 1 hour.
Nutritional Analysis: One 2T. serving equals: 57 caloreisÂ4 gm fat (1 gm saturated)Â4 mg cholesterolÂ82 mg sodiumÂ5 gm carbohydrateÂtrace fiberÂ1 gm protein ++++ Exchanges: 1/2 fruitÂ1/2 fat
=================
CREAMY HERB DRESSING
The Complete Quick & Hearty Diabetic Cookbook
Exchanges
Yield: 24 Tablespoons
1/2 c. plain nonfat yogurt
1 c. low-fat cottage cheese
1-1/2 tsp. fresh lemon juice
1 medium carrot, peeled and grated
2 tsp. grated onion
1/2 tsp. thyme
1/4 tsp. marjoram
1/4 tsp. oregano
1/4 tsp. basil
In food processor, combine the first 3 ingredients; process until smooth. Pour into a small mixing bowl. Add remaining ingredients and mix well. Cover and refrigerate for 1-2 hours before serving.
Nutritional Analysis: 1 T. equals: 11 caloriesÂ0 fatÂ43 mg cholesterolÂ1 gm carbohydrateÂ2 gm proteinÂ43 mg sodium ++++ Exchanges: Free Food
=======================
GINGER SOY SAUCE
The Complete Quick & Hearty Diabetic Cookbook
Exchanges
Yield: 16 Tablespoons ...... Can double as a marinade
1/2 c. lite soy sauce
2 T. sesame sauce
2 T. rice vinegar
1 T. grated fresh ginger
1 T. dry sherry
1 tsp. granulated sugar substitute
Combine all ingredients in a small jar, cover tightly; shake vigorously until well blended. Keep covered and refrigerated until ready to serve.
Nutritional Analysis: 1 T. equals: 20 calories (15 from fat)Â2 gm fat (0 saturated)Â0 cholesterolÂ1 gm carbohydrateÂ0 proteinÂ300 mg sodium ++++ Exchanges: 1/2 fat
================================
Vinaigrette
An easy, light, low-calorie dressing for salad.
1 T. olive or vegetable oil
2 T. lemon juice
3 T. low-sodium chicken broth (remove fat)
1 T. dijon mustard
Pepper to taste
Very small amount of salt (optional)
In medium bowl whisk ingredients together.
--------------------------------------------------------------------------------
YIELD: 6 servings SERVING SIZE: 1 tablespoon
NUTRITION ANALYSIS PER SERVING: Calories, 23; Total fat, 2 grams; Saturated fat, 0 grams; Cholesterol, 0 milligrams; Sodium, 54 milligrams*; Dietary fiber, 0 gram; Protein, 0 grams
*Sodium content does not include addition of optional amounts of salt mentioned in recipe.
From Healthy Hispanic Recipes by the National Cancer Institute.
============================
LOW-FAT HERBED SALAD DRESSING
1 tbsp. powdered fruit pectin
1 pkg. Equal
1/8 tsp. dry mustard
1/8 tsp. dried basil, crushed
1/8 tsp. paprika
1/8 tsp. pepper
1/4 cup water
1 tbsp. vinegar
1 small clove garlic, minced**
Combine the pectin, Equal, mustard, basil, paprika and pepper. Stir in
water, vinegar and garlic. Cover and chill for 1 hour.
3 calories per serving, 1 gram carbohydrate and 0 grams fat.
**A clove is one section of a head of garlic.
=============================
TASTY TAHINI DRESSING
Yield: 8 (1-tablespoon) Servings
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
INGREDIENTS
- 1/4 cup tahini
- 6 tablespoons water
- 2 tablespoons fresh lemon juice
- Dash red (cayenne) pepper
Blend all ingredients together with a wire whisk.
Makes about 1/2 cup.
Nutritional Information Per Serving:
27 Calories, 0 mg Cholesterol, 1 g Protein, 1 mg Sodium, 2 g Fat
Diabetic Exchanges: 1/2 Fat
========================
CHINESE PEANUT DRESSING
1 1/2-inch-thick slice fresh ginger, peeled and sliced in half
8 cloves garlic, peeled
1 teaspoon hot chili paste, or more to taste
1/2 cup smooth peanut butter, or more if necessary
1/4 cup soy sauce
3 1/2 tablespoons sugar
3 1/2 tablespoons Chinese black vinegar or
Worcestershire sauce
3 tablespoons toasted sesame oil
5 tablespoons chicken broth or water, or more if necessary
1. In a food processor fitted with the metal blade, or in a blender, finely chop ginger and garlic. Add remaining ingredients in the order listed and process until smooth. Dressing should be the consistency of heavy cream. If too thick, add more broth or water; if too thin, add more peanut butter. Refrigerated, in a covered container, the dressing will keep 2-3 weeks.
Nutritional information (per tablespoon): 50 calories, 3.8 grams fat, 0.6 grams saturated fat, 0 milligrams cholesterol, 199 milligrams sodium,
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