Nutrition Feature: Diabetes Recipes For A Diabetic: Salads:  1.Bean And Vegetable Salad:
Ingredients: 1/2 cup kidney beans( red), 1 cup french beans, 1 cup carrots, 250g iceberg (large square pieces), 2 cups finely shredded cabbage, 200g green peas, 200g baby corn, 1 large capsicum, 1 bunch spring onions, 2 large tomatoes, 250g cottage cheese, 1 tsp chopped mint leaves, 1 tsp chopped celery, 50g cheese cubes. For Dressing: 1/2 cup olive/salad oil, 1/4 cup vinegar, 1 tsp mustard powder, 1 tsp black pepper, 4-5 ground garlic cloves, salt to taste, 3-4 cups equal tablet powder or 2-3 drops sorbitol. Method: Soak beans overnight.Add 2 teacups of water and cook in a pressure cooker.Be sure not to over cook the beans.Drain the cooked beans.Cut the baby corn into round pieces.Julienne the french beans, carrots and cottage cheese and split the peas.Dice the capsicum and tomatoes and keep in a fridge for a short while.Shred the onion leaves finely and finely cut the white onion bulbs into long pieces.Boil the french beans, carrots and baby corn in boiling water for 5 min.Put all the ingredients in a glass jar,cover lid tight and shake vigorously.Chill the salad till it thickens.Pour dressing and serve. *********************************************  2. Macaroni Salad:
Ingredients: 2 teacups boiled shell macaroni, 1/2 stick celery finely chopped), 1 capsicum, 3 onions, 1 teacup white sauce, 1 teacup thick curd(skimmed), 1 tbsp vinegar, 1/2 head lettuce, salt to taste. For White Sauce: 1 teacup skimmed milk, 1 teacup plain flour, mustard powder, salt and pepper to taste. Method For White Sauce: Mix the flour, milk, salt, pepper and mustard powder and cook for a few minutes, stirring throughout till it thickens to paste. Method For Salad: Boil the macaroni in water with a little oil and salt.Pass the boiled macaroni through cold water and keep aside.Chop the onions, celery and capsicum.Mix white sauce, curds macaroni,celery, onion, capsicum, vinegar and salt.Keep aside for 1 hour.Serve chilled on a bed of lettuce leaves. *********************************************  3. Sprout Salad With Sweet And Sour Dressing:
Ingredients: 250g mixed sprouts; 1 1/2 inch piece ginger finely chopped; 3-4 green chilies finely minced; 2 tbsp finely chopped coriander leaves; 1 tsp cumin seeds; 1/8 tsp asafoetida; 1/8 tsp turmeric powder; 1 tbsp oil; salt and pepper to season; 150g mixed salad / lettuce leaves torn;
Ingredients For The Dressing: 1 walnut size piece of seedless tamarind soaked in 1 cup of hot water; 2 1/2 tbsp dry roasted and ground peanuts; 1/2 tsp chilli powder; 1/2 tsp coriander powder; 1 tsp finely chopped garlic; 2 tsp Soya sauce or to taste; 1 tsp sugar substitute; 1/2 tbsp oil; 1 cup hot water more or less; Method: Heat oil in a pan, add asafoetida, stir in cumin seed and saute for a minute, add ginger, chopped chillies and turmeric and stir fry for a minute. Stir in sprouts and mix well, season with salt and pepper, stir fry for a couple of minutes. Remove from the fire and set aside. To make the sauce heat oil in a pan, add garlic saute for 30 seconds, stir in coriander and chilli powder, ground pea nuts and stir fry for a minute. Squeeze tamarind pulp until a thick paste remains, discard any fibers, add the paste to the pan, mix well, and stir in water, sugar substitute, and Soya sauce bring to a boil. Cook until a thickest dressing remains, check seasoning and remove from fire.
Place cooled sprouts in a salad bowl add lettuce and coriander leaves if using toss well, pour over dressing toss and serve.
Serves 4-6 *********************************************  4. Green Bean Sesame Salad:
Ingredients: 2 tsp light margarine; 2 tbsp sesame seeds; 2 cups cut green beans; 2 tbsp lemon juice; Pepper, to taste; Method: Melt margarine in a skillet and add sesame seeds; cook for about 3 minutes. Bring a pot of water to a boil. Add the green beans and cook until tender, about 5 minutes; drain and rinse under cold water. Place in a bowl and toss with the sesame seeds, lemon juice, and margarine. Season to taste with pepper.
Serves 4
Calories 70 ********************************************* Recipe Index More Recipes | |
