Salad Recipes Under 200 Calories.

Low Fat Cucumber Salad

Ingredients:
1 medium to large English cucumber
1/2 cup strained fat-free Greek yogurt (Oikos or Fage are good brands)
1/4 cup fresh mint, finely chopped
Preparation:
Halve the cucumber lengthwise, then slice thinly—a food processor will do this nicely. In a large bowl, combine yogurt and mint. Add cucumber and toss until coated. Cover and refrigerate for 2-4 hours.
Serves 4-6

Per Serving: Calories 14, Calories from Fat 0, Total Fat 0.1g (sat 0mg), Cholesterol 0mg, Sodium 9mg, Carbohydrate 2.5g, Fiber 0.8g, Protein 1g

Easy Low Fat Coleslaw

Prep Time: 10 minutes
Total Time: 10 minutes
Ingredients:
1/2 cup fat-free mayonnaise
2 tbsp cider vinegar
1 tsp Dijon mustard
2 tsp sugar (or sugar substitute if you prefer)
1/4 tsp celery seed (optional)
1 16-ounce bag of ready-shredded coleslaw mix
Preparation:
In a small bowl, whisk mayonnaise, cider vinegar, mustard, sugar and celery seed together. Empty coleslaw mix into a large bowl. Pour dressing on top and toss. If you need to thin it a little, add a tablespoon or two of nonfat milk. Refrigerate until ready to serve.
Serves 6

Per Serving: Calories 48, Calories from Fat 7, Total Fat 0.8g,(sat 0g), Cholesterol 3mg, Sodium 194mg, Carbohydrate 9.2g, Fiber 1.7g, Protein 1.1g

Low Fat Potato Salad

Picnic potato salads are big fat traps, but this potato salad manages to be both low fat and creamy. Take some on your next picnic or serve some at your next cookout.
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients:
1 1/2 pounds small white potatoes, unpeeled, and cut into pieces
1/4 cup red onion, finely chopped
2 tbsp Dijonnaise
1 6-ounce pot plain low fat yogurt, drained
Preparation:
Bring a large pot of water to a boil and cook potatoes until tender. Drain and allow to cool. In a large bowl, combine red onion, Dijonnaise and plain yogurt. Add cooled potatoes and mix well. Serve warm, or refrigerate until ready to serve.
Serves 6

Per Serving: Calories 125, Calories from Fat 5 (sat 0.5g), Cholesterol 0.3mg, Sodium 95mg, Carbohydrate 26.4g, Fiber 2.1g, Protein 3.7g

Confetti Rice Salad

Pack any leftovers for a lunch time salad.
Try whole grain rice for a nuttier flavor and an extra boost of fiber.

2 cups cooked rice
1 cup frozen sweet corn, thawed
1 cup reduced sodium, canned black beans, rinsed and drained
1/2 red pepper, diced
1 bunch scallions, chopped
1/4 cup chopped parsley
.
Dressing:
1/4 cup white wine vinegar
1 tbsp olive oil
1/2 tsp cumin
Preparation:
Place cooked rice in a shallow dish and refrigerate until cool. When cool, combine with sweet corn, black beans, red pepper, scallions and parsley.
Whisk vinegar oil and oil together, or place ingredients in screw top jar and shake vigorously until blended. Pour over rice salad and stir well to combine. Chill until ready to serve.

Serves 6-8

Per Serving: Calories 144, Calories from Fat 23, Total Fat 2.7g (Sat 0.3). Cholesterol 0mg, Sodium 66mg, Carbohydrate 26.7g, Fiber 3g, Protein 3.8g

Couscous Salad


I use whole wheat couscous to boost your intake of fiber. serve with some grilled chicken or salmon.

Cook Time: 20 minutes
Total Time: 20 minutes
Ingredients:
2 cups cooked whole wheat couscous
1 cup chopped cucumber
1 cup chopped tomatoes
1/2 cup chopped red onion
1 cup canned garbanzo beans, drained
1/3 cup fresh mint, chopped
Juice of two large lemons
1 tbsp olive oil
Preparation:
Combine couscous, cucumber, tomatoes, onion, garbanzo beans and mint in a large bowl. Whisk together lemon juice and olive oil. Pour over couscous salad and stir well. Cover and refrigerate for at least 2 hours.
Serves 6.

Per Serving: Calories 162, Calories from Fat 28, Total Fat 3.2g (sat 0.3g), Cholesterol 0mg, Sodium 126mg, Carbohydrate 28.4g, Fiber 5.1g, Protein 5.1g


Turkey and Green Bean Salad

This tasty salad can be made with either chicken or turkey. It's a great way of using leftovers after a holiday meal. Use celery instead of bell pepper if you like, or add dried cranberries or toasted almonds to add sweetness or crunch.
Prep Time: 15 minutes
Total Time: 15 minutes
Ingredients:
2 cups green beans, trimmed and cut into pieces
1/4 cup fat free mayonnaise
1/4 cup plain fat free yogurt
1 tsp lemon juice
pinch of salt
1/4 tsp ground black pepper
2 cups cooked white-meat turkey, diced
1/2 cup red bell pepper, diced
3 tbsp fresh parsley, chopped
Preparation:
Place green beans in a pot of boiling water and cook for 2 minutes. Remove from heat and rinse with cold water.
Stir together mayonnaise, yogurt, lemon juice and seasoning in a large bowl. Add green beans, turkey, red pepper and parsley. Toss well to coat.

Serves 4.

Per Serving: Calories 152, Calories from Fat 25, Total Fat 2.8g (sat 0.7g), Cholesterol 50mg, Sodium 184mg, Carbohydrate 8.6g, Fiber 2.4g, Protein 23.1g.