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Nutri-Data . . . Wide Variety of Off-Season Salads

Designed for Winter, Some Serve as Appetizers, Others as Part of the Entree

January 16, 1986|TONI TIPTON

Salad time usually means summertime but the salads offered here are designed especially with the cooler months of winter in mind.

Some are ideal served as the appetizer course for a company meal yet others are perfectly suitable for entree servings. The warm varieties make hearty meals when teamed with crusty French bread and fruit and are sure to chase away winter's chill. The cold varieties will perk up tired winter appetites when served as accompaniments to meat or as part of luncheon buffets.

Lettuce-based meals are a great place to start those New Year's diet plans to shed a few pounds. With only about 70 calories in a 1 1/2-pound head of Iceberg, it makes a perfect foundation. In Red Russian Salad, colorful ingredients are molded in a zesty Russian dressing that can be served on lettuce leaves and the center filled with cottage cheese for a light calorie-conscious meal.

Asparagus Salads for Cool Days

Light and Creamy Asparagus Salad is a colorful arrangement of canned asparagus spears, pickled beets and sliced hard-cooked eggs, crowned with an herb and minced pimiento yogurt dressing. Another bright-flavored combination featuring canned asparagus is Oriental Asparagus Salad, which also offers a hefty dose of Vitamin C. Substitute low-calorie mayonnaise in this salad to lower the fat content more.

Sweet and Sour Salad is a variation of a popular Oriental dish with lettuce serving as a stand-in for rice--a great way to cut calories and add fiber to the diet.

Rounding out the selection is a quick and easy Hot German Potato Salad made with frozen cottage fries and a tangy vinegar dressing.


2 envelopes unflavored gelatin

1 cup cold tomato juice

2 cups tomato juice, heated to boiling

1/2 cup bottled red Russian dressing

1 cup finely chopped green pepper

1/2 cup finely chopped celery

Sprinkle gelatin over cold juice in large bowl. Let stand 1 minute. Add hot juice and stir until gelatin is completely dissolved. Stir in dressing. Chill, stirring occasionally, until mixture is consistency of unbeaten egg whites. Fold in green pepper and celery. Turn into 11x7-inch baking pan or 5-cup mold and chill until firm. Makes 4 servings.

PER SERVING: 208 calories; 6 gm protein; 13 gm carbohydrate; 16 gm fat; 657 mg sodium; 594 mg potassium.


Protein 09% Riboflavin 06% Vitamin A 37% Niacin 09% Vitamin C 134% Calcium 03% Thiamine 09% Iron 12% LIGHT AND CREAMY ASPARAGUS SALAD

1 cup plain yogurt

2 tablespoons oil

1 tablespoon wine vinegar

1/2 teaspoon lemon juice

1 tablespoon minced pimiento

1 clove garlic, minced

1/2 teaspoon oregano leaves

1/4 teaspoon basil leaves

1/8 teaspoon salt

1 (15-ounce) can extra long asparagus spears

6 large leaves Romaine lettuce

1 (16-ounce) can whole pickled beets, drained

4 hard-cooked eggs, sliced

Combine yogurt, oil, vinegar, lemon juice, pimiento, garlic, oregano, basil and salt in small bowl. Refrigerate. Drain asparagus and arrange 3 to 4 on each lettuce-lined plate. Arrange beets and eggs next to asparagus. Refrigerate. Blend dressing with fork or wire whisk before serving. Pass dressing to be spooned over salad. Makes 6 servings.

PER SERVING: 180 calories; 8 gm protein; 17 gm carbohydrate; 9 gm fat; 490 mg sodium; 340 mg potassium.


Protein 10% Riboflavin 15% Vitamin A 10% Niacin 02% Vitamin C 20% Calcium 10% Thiamine 06% Iron 08% ORIENTAL ASPARAGUS SALAD

1 (15-ounce) can extra long asparagus spears, drained

6 large romaine lettuce leaves

1 cup chow mein noodles

1 (8-ounce) can sliced water chestnuts, drained

1 cup thin diagonally sliced celery

2 tablespoons thinly sliced green onions

1/3 cup light mayonnaise

1 teaspoon soy sauce

Dash garlic powder

1 (11-ounce) can mandarin orange segments, drained

Arrange 3 to 4 asparagus spears on center of each lettuce-lined plate. Top with about 2 tablespoons noodles. Combine water chestnuts, celery, green onions, mayonnaise, soy sauce and garlic powder. Spoon about 1/3 cup mayonnaise mixture over noodles. Garnish with mandarin orange segments. Serve immediately. Makes 6 servings.

PER SERVING: 120 calories; 3 gm protein; 14 gm carbohydrate; 6 gm fat; 410 mg sodium; 250 mg potassium.


Protein 04% Riboflavin 04% Vitamin A 06% Niacin 04% Vitamin C 35% Calcium 2% Thiamine 04% Iron 04% SWEET AND SOUR SALAD

1 small head iceberg lettuce

1 teaspoon toasted sesame seeds

1 (13 1/2-ounce) can pineapple chunks

1 (2-ounce) can button mushrooms

1 1/2 tablespoons cornstarch

2 tablespoons oil

2 tablespoons catsup

2 teaspoons vinegar

1/4 teaspoon salt

1 tablespoon soy sauce

1/8 teaspoon black pepper

1/4 cup water

1/2 green pepper, cut in chunks

2 cups chunked, cooked turkey

Core, rinse and thoroughly drain lettuce. Chill in plastic bag or plastic crisper. Cut off thick-veined lettuce near core area and chop in small pieces to make 1 cup. Set aside. Finely shred enough remaining lettuce to measure 3 cups. Refrigerate remaining lettuce for another use.

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