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Almond Bibb
Salad
1 head Bibb lettuce or Romaine, torn
1/4 head Iceberg lettuce, torn
1/2 cup thinly sliced celery
2 green onions, thinly sliced
1/4 cup soybean oil
2 TBS sugar or an equivalent amount of sugar substitute
2 TBS wine vinegar
1 TBS snipped fresh parsley
1/2 tsp salt
1/8 tsp red pepper sauce
1 (11 oz) can mandarin oranges, drained
1/2 cup sliced almonds, toasted
1 purple onion, sliced (optional)
Place the Bibb lettuce, Iceberg lettuce,
celery and green onions in a large sealable plastic bag and seal the bag.
Store in the refrigerator until ready to serve.
Mix the soybean oil, sugar, wine vinegar,
parsley, salt, and red pepper sauce in a jar with a tight-fitting lid.
Chill, covered, until ready to serve.
To serve, pour the dressing over the lettuce
mixture and seal the bag. Shake the bag until well coated. Arrange
the lettuce mixture on individual salad plates. Top with the mandarin
oranges, almonds and purple onion rings. Yield: 6 servings.
Recipe Note
¯;
- Recipe reprinted from Pride
of Kentucky November lesson.
Pride of
Kentucky Cookbook
is a collection of over 200 traditional and
modern recipes featuring Kentucky Fresh Foods produced in the
Commonwealth.
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Farmer’s
Market Vegetable, Beef & Brown Rice Salad
- Ingredients:
- 1 beef top round steak, cut ¾ inch thick
(about 1 pound)
- 1 teaspoon olive oil
- 2 cups asparagus pieces (2-inch pieces)
- 1 medium yellow squash, cut lengthwise in
half, then crosswise into ¼ -inch thick slices
- 3 cups hot cooked brown rice
- 1 cup diced, seeded tomatoes
- 1
cup canned garbanzo beans, rinsed, drained
- ¼ cup fresh basil, thinly sliced
- ½ teaspoon salt
Marinade:
¼ cup olive oil
2 tablespoons fresh lemon juice
1 tablespoon minced garlic
1 tablespoon honey
2 teaspoons fresh thyme, chopped
2 teaspoons chopped fresh oregano
¼ teaspoon salt
1/8 teaspoon pepper
Instructions:
1. Combine marinade
ingredients in small bowl. Place beef steak and ¼
cup marinade in
food-safe plastic bag; turn steak to coat. Close bag securely and
marinate in refrigerator 6 hours or as long as overnight. Reserve
remaining marinade in refrigerator for dressing.
2. Remove steak from
marinade; discard marinade. Place steak on rack in broiler pan so
surface of beef is 2 to 3 inches from heat. Broil 12 to 13 minutes
for medium rare doneness, turning once. Remove; keep warm.
3. Heat oil in large nonstick
skillet over medium-high heat until hot. Add asparagus and squash;
cook and stir 7 to 8 minutes or until tender. Toss with rice,
tomatoes, beans, basil, salt and reserved marinade in large bowl.
4. Carve steak into thin
slices. Serve over rice salad.
Makes 4 servings.
Nutrition Information per serving: 514
calories; 15 g fat (3 g saturated fat; 8 g monounsaturated fat); 61 mg
cholesterol; 593 mg sodium; 60 g carbohydrate; 7.3 g fiber; 36 g
protein; 8.6 mg niacin; 1.1 mg vitamin B6; 1.5 mcg vitamin B12; 5.9 mg
iron; 50.8 mcg selenium; 7.0 mg zinc.
Recipe Note
¯;
- Source: Kentucky Beef Council
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Blueberry Salad
- 2 small pkgs. blackberry Jello
- 2 c. boiling water
- 1 (15 oz.) can drained blueberries
- 1 (8 ¼ oz.) can crushed pineapple, drained
- 1 (8 oz.) cream cheese
- ½ c. sugar
- ½ pt. sour cream
- ½ tsp. vanilla
- ½ c. chopped pecans
Dissolve jello in boiling water; drain
berries and pineapple. Measure liquid. Add water to make 1 cup.
Add to jello. Stir in berries and pineapple. Pour in flat pan and
refrigerate until set. Combine sugar, sour cream, cream cheese and
vanilla. Spread over jello. Sprinkle pecans on top.
Nutritional analysis per
serving: 300 calories, 28 g carbohydrates, 20 g fat.
Source: Crittenden County Extension
Homemakers 50th Anniversary Cookbook.
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Cheesy Pasta Salad
1 pound rotini, cooked, drained
1 cup mayonnaise-type salad dressing
1 cup chopped cucumber
1 cup chopped red bell pepper
8 ounces Cheddar cheese, diced
1/2 teaspoon salt
1/2 teaspoon pepper
Combine the rotini, salad dressing
cucumber, bell pepper, cheese, salt and pepper in a large bowl and mix
well. Chill, covered, until serving time.
Yield: 20 servings
Per Serving: Calories- 100, Fat-6g, Cholesterol-10mg, Sodium-180mg
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CRANBERRY SALAD 
- 1 lg. can crushed pineapple
- 2 pkg (3 oz each) orange gelatin
- 1 pkg (3 oz) strawberry gelatin
- 4 c. water
- 2 oranges, peeled and chopped
- 2 apples, peeled and chopped
- 1 banana, chopped
- 2 c. dried cranberries
Mix all ingredients together.
Refrigerate overnight before serving. Yields 12-14 servings.
Recipe Note ¯;
- Elaine
Clift, Trigg County FCS Agent
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Fresh
Apple Salad
1 (20 ounce) can pineapple chunks
1 Tablespoons cornstarch
2 Tablespoons water
1/4 cup butter
1/4 cup sugar
1 Tablespoon lemon juice
1 cup mayonnaise
1 to 2 teaspoons poppy seeds
4 to 6 cups chopped, unpeeled red apples
2 cups seedless green grapes
Drain the pineapple, reserving the
juice. Dissolve the cornstarch in the water. Combine the
pineapple juice, butter, sugar and lemon juice in a saucepan over medium
heat. Bring to a boil. Stir in the cornstarch mixture.
Cook until thickened, stirring constantly. Remove from heat.
Cool completely. Stir in the mayonnaise and poppy seeds. Pour
the poppy seed mixture over the pineapple chunks, apples and grapes in a
large bowl and mix well. Chill, covered, until ready to serve.
Yield: 10-12
Servings
Per Serving: Calories-220, Fat-11g, Cholesterol-15mg, Sodium-180mg.
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Mediterranean
Vinaigrette
Yield: ¾ cup or
12 tablespoons
- 1/2 cup of olive oil
- 1/4 cup flavored vinegar (balsamic, apple cider,
raspberry, or wine vinegar)
- 1/4 teaspoon lemon juice
- 1/8 teaspoon garlic powder
- Nutritional Analysis (1 tablespoon): 90 calories, 1 g
carbohydrate, 9 g fat
Source: Dr. Sandra
Bastin, Extension Food an Nutrition Specialist
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Paper Cup Frozen Salad
2 cups sour cream
2 Tablespoons lemon
juice
1/2 cup sugar
20 ounce pineapple in
juice, drained
1 banana, diced
4 drops food coloring,
red or green
1/4 cup chopped pecans
8 ounces maraschino
cherries, pitted
Combine
sour cream, lemon juice, sugar, pineapple, banana and enough food coloring
to give desired color.
Lightly fold in nuts and well drained bing cherries. Spoon into paper
muffin cups, which have been placed in muffin
pans. Remove from freezer just before serving and remove from paper cups.
Place on salad greens. I use
green maraschino cherries and green food coloring.
Nutrients
per serving: 191 calories, 10 g fat, 2 g protein, 26 g carbohydrates, 17
mg cholesterol, 30 mg sodium.
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Pineapple and Cheese Salad
1/2 cup sugar
2 Tablespoons cornstarch
1 egg, beaten
1 Tablespoon margarine
1 (20 ounce) can sliced pineapple, drained and sectioned - reserve juice
3/4 cup miniature marshmallows
2-1/2 cups grated pasteurized processed cheese spread
1/4 cup chopped nuts
Combine sugar, cornstarch, eggs, and
reserved juice in a saucepan. Cook over medium heat 3-4 minutes
until thick, stirring constantly. Remove from heat, add margarine
and cool. Stir in cheese and marshmallows while still warm.
(They will soften from the heat). Add pineapple and nuts. Stir
and refrigerate.
Yield: 6-8
Servings
Per Serving: Calories-390, Fat-20g, Cholesterol-45mg, Sodium-1060mg.
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Refreshing Spinach Salad
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Spiced Pear Salad
4 large pears, seeded and cut into chunks
2 Tablespoons lemon juice
1/4 cup raisins
1/4 cup, plus 1 Tablespoon fat-free mayonnaise
3/4 teaspoon cinnamon
Mix all ingredients. Refrigerate before
serving. Serves 4
Per Serving: 110 calories; 1g protein; 28g
carbohydrate; 0g total fat; 0mg cholesterol; 160mg sodium
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Summer Beet Salad
- 6 medium-size beets
- 1 red onion, sliced
- ½ cucumber, sliced
- 5 tablespoons reduced-fat sour cream or plain yogurt
- 2 tablespoons reduced-fat mayonnaise
- 1 tablespoon balsamic or red wine vinegar
- ½ teaspoon Dijon-style mustard
- ½ teaspoon prepared horseradish
- 2 tablespoons dried dill weed OR
- 3 tablespoons fresh dill, chopped
- ¼ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
Scrub and remove tops of beets. Boil in water for about 45
minutes or until tender. Drain hot water from pot and refill with cold water.
When beets are cool enough to handle and peel, slice thinly and place in a
salad bowl. Add onion and cucumber. In a separate bowl, combine sour cream,
mayonnaise, vinegar, mustard, horseradish, dill, salt, and pepper. Pour over
vegetables and toss to combine. Refrigerate 2 hours or overnight. Serve
chilled. Yield: 6 (1 cup) servings.
Nutritional Analysis: 90 calories, 3.5 g fat, 3 g protein,
1 g fiber, 13 g carbohydrate, 250 mg sodium, 10 mg
cholesterol.
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Summer Veggie Pasta Salad
6 ounces rotini, cooked
1 cup broccoli flowerets
1 small zucchini, thinly sliced or quartered
1 cup (4 ounces) shredded or diced Cheddar cheese
1/2 cup shredded carrots
1 cup seeded and chopped red bell pepper
1/4 teaspoon seasoned salt
1/4 teaspoon pepper
1/3 cup vegetable oil
1/4 cup white wine vinegar
1 Tablespoon Dijon mustard
1/4 cup finely chopped green onions
1 Tablespoon minced fresh or a teaspoon dried parsley
2 garlic cloves, crushed
1/2 teaspoon sugar
1/2 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon sweet red pepper flakes, crushed
Combine first 8 ingredients in a
large bowl. Combine oil and next 10 ingredients in a jar; cover
tightly and shake vigorously. Pour dressing over pasta mixture,
tossing well. Chill 2 to 3 hours.
Yield: 8-10
Servings
Per Serving: Calories-140, Fat-9g, Cholesterol-15mg, Sodium-280mg.
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VEGETABLE POTATO SALAD
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4 medium potatoes, cooked, peeled, and
sliced
7 ounces whole kernel corn
½ cup
celery, sliced
½ cup carrots, thinly sliced
¼ cup radishes, sliced
¼ cup green pepper, chopped
¼ cup onion, chopped
1 medium tomato, cut into 8 wedges
Dressing:
¾ cup mayonnaise
1 tablespoon sugar
Dash pepper
1 tablespoon vinegar
2 teaspoons prepared mustard
In a small bowl, combine all
dressing ingredients and blend well. In large bowl, combine all salad
ingredients except tomato wedges. Combine dressing and salad mixture,
cover, and refrigerate.
When ready to serve, garnish the salad with tomato wedges. Reduced-calorie
mayonnaise would
cut the fat in this recipe by one-third. Yield: 10 half-cup servings.
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Nutritional analysis for each serving: 200 calories, 2 g protein, 20 g carbohydrate,
13 g fat, 10 mg cholesterol.
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