lowfat rainbow salad

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* Exported from MasterCook *

 

Rainbow Salad

 

Recipe By :TriColor Diet by Martin Katahn

Serving Size : 8 Preparation Time :0:00

Categories : Salads

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

SALAD:

3 cups shredded cabbage -- green or red

1 cup diced green or red bell peppers

1 5-ounce can corn kernels -- drained (about 1.5cups)

1 cup shredded carrots

2 cups seedless red or green grapes

DRESSING:

1/2 cup lowfat cottage cheese

2 tablespoons fresh parsley -- chopped

2 tablespoons mayonnaise

1/2 teaspoon salt

1/4 teaspoon garlic powder

1/8 teaspoon cayenne (optional)

1/2 cup nonfat plain yogurt

TOPPING:

2 tablespoons pine nuts -- toasted

and/or

2 tablespoons Grapenuts ®

 

1. Prepare dressing in a food processor or blender by pureeing the cottage

cheese with the next 4 ingredients, and cayenne if desired, until smooth.

 

2. Mix in the yogurt and set aside.

 

3. Place the cabbage in a 3-inch or taller clear glass bowl (at least 7 inches

in diameter, about a 2-quart size) and cover with half the dressing.

 

4. Layer on the peppers, corn, carrots, and grapes. Cover with the remainder of

the dressing.

 

5. Combine the ingredients for the topping and sprinkle on top.

 

6. Refrigerate for at least 2 hours—longer is better.

 

Copyright:

" © 1996 Katahn Associates ISBN039303920X "

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Per Serving (excluding unknown items): 107 Calories; 4g Fat (34.0% calories from

fat); 5g Protein; 15g Carbohydrate; 3g Dietary Fiber; 2mg Cholesterol; 243mg

Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0

Non-Fat Milk; 1/2 Fat.

 

NOTES : The different colors among the seven layers in this salad make it look

even more beautiful than a seven-layer cake as you view it in a large clear

glass bowl. Besides the colors of its somewhat unusual mix of ingredients, it

has a rich yet tangy taste that will have guests coming back for seconds. The

shredding, dicing, chopping, and toasting take a little time, so do these jobs

the night before you plan to serve the salad. The next morning, prepare the

dressing, assemble the salad, and refrigerate.

 

Nutr. Assoc. : 0 0 26067 0 0 903556 0 0 0 0 0 0 2130706543 0 0 0 2130706543 2329

 

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