Lentil Confetti Salad

Lentil Confetti Salad

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1⁄2 cup dry lentils
1 1⁄2 cups water
1⁄4 teaspoon salt
1 cup cooked brown rice
1⁄2 cup reduced fat italian dressing
1⁄2 cup tomatoes, seeded and diced
1⁄4 cup green peppers, seeded and chopped (about 1/2 a small pepper)
3 Tablespoons chopped onion
2 Tablespoons chopped celery
6 sliced pimento-stuffed green olives
2 teaspoons chopped fresh parsley (optional)

Directions

1. Wash and drain lentils. Place in saucepan, add water and salt.
2. Bring to boil, reduce heat and simmer, covered about 20 minutes. Do not overcook. The lentils should be tender with skin intact. Drain immediately.
3. Combine the lentils with cooked rice, pour dressing over mixture and refrigerate until cool.
4. Add rest of Ingredients, except parsley, mix well.
5. Garnish with parsley before serving (optional).
6. Refrigerate leftovers within 2 hours

Potato Salad

Potato Salad

Prep time: 20 minutes
Makes: 10 servings
Serving Size 3/4 cup

Ingredients

6 cups cooked potatoes, cubed into bite-sized pieces (about 6 small potatoes)
1 1⁄2 cups chopped celery (about 3 stalks)
1⁄4 cup chopped onion (1⁄4 medium onion)
1⁄4 cup sliced black olives
1⁄2 cup light mayonnaise
1⁄2 cup non-fat, plain yogurt
1 Tablespoon prepared mustard
1 Tablespoon vinegar
1 Tablespoon sugar

Directions

1. In a large mixing bowl, stir together mayonnaise, yogurt, mustard, vinegar and sugar.
2. Add cooked potatoes, celery, onion and olives and stir to coat evenly.
3. Refrigerate until ready to serve.
4. Refrigerate leftovers within 2 hours.

Notes

• For extra flavor and crunch, add ¼ cup chopped dill or sweet pickles.
• Try using sweet onions, which have a mild flavor even when raw.

Tomato Pasta Salad

Tomato Pasta Salad

Prep time: 15 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

4 cups cooked rotini noodles
2 cups chopped tomatoes
1 cup chopped broccoli
1⁄4 cup sliced black olives
2 teaspoons dry Italian herbs
2 Tablespoons grated Parmesan cheese
8 ounces low-fat Italian salad dressing (about 1 cup)

Directions

1. Combine the cooked noodles, tomatoes, broccoli and black olives together in a bowl.
2. Add the herbs, cheese and salad dressing. Stir together and refrigerate until ready to serve.
3. Refrigerate leftovers within 2 hours.

Personalized Pasta Salad

Personalized Pasta Salad

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 8 servings
Serving Size 1/2 cup

Ingredients

2 cups uncooked pasta, such as macaroni or rotini
1⁄2 cup reduced-fat salad dressing
2 cups cooked, cubed chicken
1 medium tomato, chopped
1 medium red or green bell pepper, cut in 1" pieces
1/2 medium red onion, diced
1 can (4 ounces) sliced black olives

Directions

1. Measure 6 cups of water into a (4 quart or larger) sauce pan.
2. Bring water to a boil over high heat and add pasta. Cook until tender (about 8 to 10 minutes), stirring occasionally. Drain. Rinse with cold water to cool quickly; drain well.
3. Add dressing; toss lightly.
4. Add meat and vegetables, and toss again.
5. Chill until ready to serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Substitute cooked beef, pork, tuna, salmon, turkey, shrimp, or hard-boiled egg for the chicken.

Personal Salad in a Bag

Personal Salad in a Bag

Prep time: 10 minutes
Makes: 1 servings
Serving Size 1 1/2 cups

Ingredients

SALAD (1.5 cups total per person)
leafy green vegetables, tomatoes, cucumbers, olives, onions, garlic, avocadoes, grated or diced cheese, cooked beans

DRESSING
1 teaspoon bottled dressing; or mix together the following:
1⁄2 teaspoon vegetable oil
1⁄2 teaspoon lemon juice or vinegar
1 pinch of salt and pepper

TOOLS
1 closable plastic bag
can opener (if using canned food)
cutting board
knife (for vegetables)

Directions

1. Wash all fresh foods. Tear or cut any foods that are larger than a quarter.
2. Place food for salad in plastic bag. Add dressing to bag.
3. Close opening of bag securely. Shake bag well.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve this salad as a side dish, on a burger or over a baked potato.