Recipes
Fruit and Feta Salad with Basil Buttermilk Dressing
Ingredients:
4 Servings
Prep: 20 minutes
From berries to crumbled feta cheese, this salad is a kaleidoscope of bold flavours and compelling textures. Use pre-packaged assorted salad greens or any combination of lettuces. Add fresh berries, such as raspberries, blueberries and strawberries.
Tip:
♦ Save extra dressing for another salad or use as a dip for raw vegetables.
6 cups assorted greens 1.5 L
¼ cup Basil Buttermilk Dressing 50 mL
1 cup each blueberries, raspberries and sliced strawberries 250 mL
¾ cup crumbled feta cheese (110 g) 175 mL
1. Place greens in large bowl. Drizzle with dressing; toss gently to coat.
2. Divide salad evenly among 4 plates; top each serving with ¾ cup (175 mL) of the mixed berries and one-quarter of the cheese. Serve immediately.
Instructions:
Basil Buttermilk Dressing:
Yield: 1 cup (250 mL) (see Tip)
Prep: 10 minutes
Refrigerate: 1 hour or longer
2/3 cup well-shaken buttermilk 150 mL
1/3 cup light mayonnaise 75 mL
2 tbsp finely chopped fresh basil or 2 tsp (10 mL) dried 25 mL
1 small clove garlic, minced 1
Pinch each salt and freshly ground pepper Pinch
1. In small bowl, whisk together buttermilk, mayonnaise, basil, garlic, salt and pepper.
2. Chill, covered, for 1 hour, to allow flavours to develop.
Notes:
Nutritional Analysis per Serving:
Salad (¼ of recipe): Calories 160, carbohydrate 16g, fiber 5g, protein 7g, total fat 8g, saturated fat 4g, sodium 381 mg.
Canada’s Choice per Serving: ½ Carbohydrate, 1 Meat & Alternatives, 1 Fat
Dressing (1 tbsp or 15 mL): Calories 19, carbohydrate 1g, fiber 0 g, protein 0 g, total fat 2g, saturated fat 0g, sodium 53 mg.
Canada’s Choice per Serving: 1 Extra
Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca