The High-Protein Cookbook - Linda West Eckhardt [47]
Nutritional Analysis: 144 calories, FAT 16 g, PROTEIN 1 g, CARB 1 g, FIBER .3 g, CHOL 0 mg, IRON .3 mg, SODIUM 615 mg, CALC 8 mg
Garlic Ranch-Style Dressing
This creamy salad dressing enhances spinach-based salads in a voluptuous way.
MAKES 2 SERVINGS
Preparation time: 5 minutes
1 teaspoon garlic powder
2 tablespoons mayonnaise
2 teaspoons Dijon mustard
2 tablespoons fresh lemon juice
Salt and freshly milled black pepper to taste
Mix all of the ingredients in a salad bowl. Toss with a salad and serve.
Nutritional Analysis: 129 calories, FAT 13 g, PROTEIN 2 g, CARB 5 g, FIBER 1 g, CHOL 7 mg, IRON 1 mg, SODIUM 1,041 mg, CALC 29 mg
Red Onion and Cilantro Dressing
This spicy blend zips up fruit and lettuce salad or even bitter greens.
SERVES 2
Preparation time: 5 minutes
1 teaspoon finely chopped red onion
½ teaspoon finely chopped crystallized ginger
1 tablespoon blanched and slivered almonds
2 teaspoons sesame seeds
¼ teaspoon anise seed
1 teaspoon minced fresh cilantro
⅛ teaspoon cayenne
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil
In a small bowl, combine the onion, ginger, almonds, sesame seeds, anise seed, cilantro, cayenne, and vinegar. Stir in the olive oil until well combined.
Nutritional Analysis: 108 calories, FAT 9 g, PROTEIN 4 g, CARB 5 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 2 mg, CALC 80 mg
Dilly Ranch Creamed Dressing
Cabbage-based salads come alive with a dose of this dill-flavored dressing. Once you get used to using fresh dill, you will never return to the dried stuff!
MAKES 2 SERVINGS
Preparation time: 5 minutes
2 tablespoons mayonnaise
1 tablespoon finely chopped fresh dill
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard
Stir together all of the ingredients in a salad bowl. Toss with salad and serve.
Nutritional Analysis: 103 calories, FAT 11 g, PROTEIN .4 g, CARB .4 g, FIBER 0 g, CHOL 7 mg, IRON 0 mg, SODIUM 144 mg, CALC 7 mg
Hot Cha Cha Salad Dressing
Drizzle this dressing over wedges of iceberg lettuce with grated mild Cheddar cheese on top—think of it as a sort of retro Tex Mex salad.
MAKES 2 SERVINGS
Preparation time: 5 minutes
1 tablespoon extra-virgin olive oil
1 tablespoon mayonnaise
2 tablespoons mild or hot salsa
¼ teaspoon freshly milled black pepper
⅛ teaspoon ground cumin
1 teaspoon garlic powder
¼ teaspoon oregano
Cayenne to taste (optional)
Salt and freshly milled black pepper to taste
Mix all of the ingredients thoroughly in a small bowl. Taste and adjust seasonings.
Nutritional Analysis: 126 calories, FAT 13 g, PROTEIN .5 g, CARB 3 g, FIBER 1 g, CHOL 3 mg, IRON 0 mg, SODIUM 737 mg, CALC 10 mg
Cajun-Style Vinaigrette
This vinaigrette kicks up greens or a chopped vegetable salad, such as beets or red peppers.
MAKES 2 SERVINGS
Preparation time: 5 minutes
2 tablespoons red wine vinegar
½ teaspoon sweet paprika
½ teaspoon grainy Dijon mustard
⅛ teaspoon cayenne or to taste
⅛ teaspoon (or less) sugar substitute, optional or to taste
2 tablespoons extra-virgin olive oil
salt and freshly milled black pepper to taste
Stir together all of the ingredients in a salad bowl. Taste and adjust seasonings. Layer salad greens on top, toss, and serve.
Nutritional Analysis: 125 calories, FAT 14 g, PROTEIN .2 g, CARB 2 g, FIBER .4 g, CHOL 0 mg, IRON 0 mg, SODIUM 613 mg, CALC 6.1 mg
Basic Mustard Vinaigrette
This is a classic and an old standby in our house. It is especially good on bitter greens.
MAKES 2 SERVINGS
Preparation time: 5 minutes
2 tablespoons extra-virgin olive oil
2 teaspoons grainy mustard
1 tablespoon garlic powder
½ teaspoon prepared horseradish
2 tablespoons red wine vinegar
¼ teaspoon sugar
Salt and freshly milled black pepper to taste
Mix all of the ingredients in