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A full meal salad, making 4 servings. Low fat, low sodium but still tasty.
Ingredients:
2 cups whole wheat bread cubes (4 slices)
Olive oil cooking spray
3/4 cup plain low fat yogurt
2 tsp Dijon mustard
1 1/2 Tbsp balsamic vinegar (or cider vinegar)
1 to 3 cloves fresh garlic, chopped
8 cups washed and torn Romaine lettuce
1/4 cup grated or shaved Parmesan cheese
1 pound cooked and cubed boneless, skinless chicken breast
Procedure:
To make the croutons, preheat the oven to 350 F and spread the bread cubes in a single layer, on a baking sheet.
Lightly spray the bread cubes with olive oil baking spray and place the baking sheet in the oven for 10 to 15 minutes, checking
at 10 minutes. Remove from oven when toasted to your liking. Wash and tear the Romaine lettuce. Make the
dressing by whisking together the yogurt, dijon mustard, vinegar and garlic, then pour over the torn lettuce, gently tossing.
Scatter the cheese, cooled croutons and chicken cubes on the top and toss lightly again.
Serving Size: one fourth of recipe provides approximately;
384 calories, 45 g protein, 8.9 g fat (3 g saturated), 30 g carbohydrate, 405 mg sodium, 103 mg cholesterol
Diabetic Exchanges; 5 lean protein/meat, 1.5 fat, 2 bread/starch
4 servings
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