Mixed Greens with Crabmeat Salad - Low Carb Recipe

 

Makes 4 servings

Preparation Time: 15 to 20 minutes

Ingredients:

- 2 cups torn curly endive

- 2 cups loosely packed watercress leaves

- 2 cups torn fresh spinach

- 2 cups torn red leaf cabbage

- 1⁄2 cup sliced water chestnuts

- 1⁄2 cup julienne-sliced red bell pepper

- 12 ounces crabmeat, fresh or canned

- Mustard Sauce

Instructions for making:

1. Combine the endive, watercress, spinach, cabbage, water chestnuts, and pepper in a large bowl. Toss well. Add the crabmeat.

2. Divide onto 4 serving plates. Drizzle Mustard Sauce on top.

Nutritional Information per servings:

- 123 calories

- 1 total fat (0 g sat)

- 76 mg cholesterol

- 9 g carbohydrate

- 20 g protein

- 4 g fiber

- 338 mg sodium 

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Crab Cobb Salad - Low Carb Recipe

   

Makes 2 servings

Preparation Time: 15 to 20 minutes

Ingredients:

- 6 cups romaine lettuce, torn into bite-size pieces

- 1 can crabmeat (6 ounces), drained

- 1 cup diced ripe tomatoes or cherry tomatoes, halved

- 1⁄4 cup crumbled blue cheese

- 2 tablespoons cholesterol-free bacon bits

- 1⁄4 cup prepared low-sugar dressing or olive oil vinaigrette

Instructions for making:

1. Chill 2 plates.

2. Arrange the lettuce on a large serving platter. Arrange the crabmeat, tomatoes, blue cheese, and bacon bits in rows over the lettuce.

3. Right before serving, drizzle some dressing evenly over the salad and toss well.

4. Transfer to the 2 chilled plates.

Nutritional Information per servings:

- 267 calories

- 13 total fat (4 g sat)

- 95 mg cholesterol

- 12 g carbohydrate

- 27 g protein

- 4 g fiber

- 1012 mg sodium

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Chicken-Pistachio Salad - Low Carb Recipe

 

Makes 4 servings

Preparation Time: 15 to 30 minutes

Ingredients:

Salad

- 1⁄2 cup shelled pistachio nuts, finely ground

- 1⁄2 + 1⁄4 teaspoon salt

- 1⁄2 teaspoon + 1 pinch freshly ground black pepper

- 4 boneless, skinless chicken breast halves

- 2 tablespoons extra-virgin olive oil

- 1⁄2 cup diced sweet white onion

- 1 head romaine lettuce

Dressing

- 1 teaspoon grated sweet white onion

- 1 large ripe avocado, pitted and peeled

- 3 tablespoons extra-virgin olive oil

- 3 tablespoons fresh lime juice

- 1 tablespoon water

Instructions for making:

To make the salad: 

1. Preheat the oven to 375°F. Mix the nuts in a pie plate with 1⁄2 teaspoon salt and 1⁄2 teaspoon pepper. Press the chicken into the nuts. Heat 1 tablespoon of the oil in a skillet and cook the coated breasts, 2 minutes per side. Place the breasts in a baking dish and bake for 15 minutes or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear.

2. Heat the remaining tablespoon of oil in a nonstick skillet over high heat. Add the diced onion, 1⁄4 teaspoon salt, and a pinch of pepper. Cook until the onion is browned.

3. Line 4 serving plates with lettuce. Slice the chicken breasts and arrange 1 breast on top of the lettuce on each plate. Serve with the dressing.

4. To make the dressing: Puree the onion, avocado, oil, lime juice, and water in a blender.

Nutritional Information per servings:

- 481 calories

- 34 total fat (5 g sat)

- 70 mg cholesterol

- 13 g carbohydrate

- 33 g protein

- 5 g fiber

- 520 mg sodium 

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