Recipe Tip  
  July 2009
Layered "BLT" Salad  

10 cups torn romaine lettuce
2 cups halved cherry tomatoes or non-halved small grape tomatoes
2 cups low fat croutons
8 slices veggie bacon or ¼ cup Bacos (they are made from soy)
1 cup 2% shredded Colby & Monterey jack Cheese  (Kraft makes it)
1 bottle (8 oz) light caeser dressing or Balsamic Vinaigrette Dressing

Layer lettuce, tomatoes, croutons, “bacon”, and cheese in a large bowl. Drizzle with dressing just before serving; toss lightly.

Makes 8 servings ( 1 ½- 1 3/4 cups each)

Calories:  140-150 depending on the dressing and fat in the croutons
Carbohydrate: ~ 15 grams
Protein ~ 6 grams
Fat ~ 6 grams but can vary depending on the dressing and croutons (assuming 5 grams fat per 2 Tbsp dressing and 1 gram fat per serving for croutons)
Fiber: 2 grams

Exchange System
1 starch, 1 protein, 1 fat, 1 veggie

Adapted from Kraft Food and Family, Summer 2009
Of course this called for REAL bacon…..what’s that?
You could substitute turkey bacon too.
www.kraftfoods.com

 
Tuscan Bean Salad (Main Dish)

1 small red onion, minced
2 celery stalks, minced
2 medium carrots, diced
3 garlic cloves, minced (or 1 tbsp from jar)
1 Tbsp minced fresh basil (1 tsp dried)
1 Tbsp mined fresh mint (1 tsp dried)
2 tsp minced fresh parsley (1/2 tsp dried)
3 Tbsp fresh lemon juice
1 ½ Tbsp olive oil
2 (15-oz) cans cannellini beans or other white beans, drained.

Combine the ingredients in order, cover, and refrigerate for a ½ hour before serving.  Serve at room temperature.

Makes 4 (1 ¼ cup servings)

Cals: 258
Fat: 6 grams (0.8 saturated)
Protein : 13 grams
Carb: 40 grams
Fiber: 11 grams
Sodium: 188 mg
Cholesterol: 0  mg

EXCHANGE SYSTEM
2 starch, 1 protein, 1 fat, and  ½ veggie

From Italian Diabetic Meals in 30 Minutes – or less!
Robyn Webb of the American Diabetic Association
ISBN 1-58040-220-8
(slight adaptations and options by lisa)

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