Salads are not always the low fat selections we think they should be. For example, a fast food salad can have as many as 16 grams of fat. With nine calories for every one gram of fat, a hefty amount of unwanted and unnecessary calories find their way to your plate and hence your waistline. The main culprit of the hidden calories and fat: dressings and toppings such as bacon, cheese, egg yolks and meat. Mayonnaise, with its high fat grams, is the ingredient that makes traditional tuna and pasta salads unhealthy.
Low-Fat Salad Recipes
Bread Bowl Salad with Roast Beef
Ingredients
- 4 1-ounce crusty whole wheat rolls, halved
- 1/2 pound thinly sliced lean roast beef, trimmed of all visible fat
- 2 tablespoons reduced fat mayonnaise
- 2 tablespoons nonfat sour cream
- 2 teaspoons prepared horseradish
- 1/4 teaspoon salt
- Ground black pepper, to taste
- 8 cups romaine lettuce, washed and shredded
Directions
- Hollow out the rolls to make bread shells. Cut the inside pieces into small cubes.
- Roll the roast beef slices and slice into ¼" strips.
- In a large bowl, whisk together the mayonnaise, sour cream, horseradish and salt and pepper. Add lettuce, reserved bread pieces and roast beef strips; toss well to coat.
- Scoop into bread shells and serve.
Servings and Nutrition Information
Makes 4 servings.
1 servings equals 2 bread shells with 1 cup of filling each. Per serving: 215 Calories, 7 g Fat, 50 mg Cholesterol, 400 mg Sodium, 17 g Carbohydrate, 3 g Fiber, 21 g Protein
Tuna and Vegetable Salad
Ingredients
- 1/2 cup chopped celery
- 1/2 cup chopped cucumber, seeded
- 1/2 cup carrot, shredded
- 1 7-ounce can chunk light or white tuna, water-packed, drained and chunked
- 2 tablespoons green onion, sliced
- 1/3 cup low fat mayonnaise or salad dressing
- 2 teaspoon dill
- 1 teaspoon lemon peel, finely minced
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 4 medium tomatoes, sliced
Directions
- In a medium bowl, combine celery, cucumber, carrot, onion and tuna. Toss well.
- Whisk together mayonnaise or salad dressing, dill, lemon peel, garlic powder and pepper. Pour over vegetables and tuna; toss to coat.
- Cover and chill for at least one hour.
- Serve tuna salad atop tomato slices.
Servings and Nutrition Information
Makes 4 servings.
Per serving: 109 Calories, 1 g Fat, 15 mg Cholesterol, 312 mg Sodium, 13 g Carbohydrate, 3 g Fiber, 13 g Protein
Low-Fat Salad Dressings
The best advice to anyone on a weight loss plan or medical fat reduction diet is to choose low-fat prepared dressings, or to make a batch of your favorite flavor at home. Similarly, by selecting wholesome additions, such as nuts, seeds, lean meat and low fat cheese, the amount of fat will remain low. You do not have to sacrifice flavor when creating a salad. They can be interesting and tasty with just a few minor adjustments.
