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Layered Salad with Curry Dressing Recipe

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“This is a lighter version of the classic seven-layer salad. Curry powder adds a unique twist, while almonds give it a nice crunchy element.” Kerri Pelz — Hendersonville, North Carolina
TOTAL TIME: Prep/Total Time: 20 min.
MAKES:16 servings
TOTAL TIME: Prep/Total Time: 20 min.
MAKES: 16 servings

Ingredients

  • 1 package (10 ounces) ready-to-serve salad greens
  • 2 celery ribs, chopped
  • 1/2 cup chopped green pepper
  • 1/2 cup chopped cauliflower
  • 2 green onions, thinly sliced
  • 1 package (10 ounces) frozen peas, thawed
  • 3/4 cup fat-free mayonnaise
  • 3/4 cup (6 ounces) reduced-fat plain yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon curry powder
  • 3/4 cup shredded reduced-fat cheddar cheese
  • 1/2 cup sliced almonds

Nutritional Facts

3/4 cup equals 67 calories, 3 g fat (1 g saturated fat), 6 mg cholesterol, 161 mg sodium, 7 g carbohydrate, 2 g fiber, 4 g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.

Directions

  1. In a 3-qt. glass bowl, layer the salad greens, celery, pepper, cauliflower, green onions and peas.
  2. In a small bowl, whisk the mayonnaise, yogurt, lemon juice and curry; carefully spread over salad. Sprinkle with cheese. Chill until serving. Just before serving, sprinkle with almonds. Yield: 16 servings.
Originally published as Layered Salad with Curry Dressing in Healthy Cooking October/November 2009, p41

Nutritional Facts

3/4 cup equals 67 calories, 3 g fat (1 g saturated fat), 6 mg cholesterol, 161 mg sodium, 7 g carbohydrate, 2 g fiber, 4 g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.

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