Punch Up Your Salads with Protein - dummies

By Alan L. Rubin, Cait James

Pairing salads and protein is a natural fit for a diabetic diet. Most of the meal is actually made up of the healthy veggies, accented by a small but satisfying portion of protein, the ideal ratio in a diabetic diet.

Canned legumes, like chickpeas (also known as garbanzo beans) and kidney beans, are an excellent and inexpensive way to make sure you’re getting enough protein. Plus these protein powerhouses are cholesterol free, making them an all-around excellent choice.

Chickpea Salad

Preparation time: 10 minutes

Yield: 2 servings

11⁄2 cups canned chickpeas, drained and rinsed

1⁄4 cup celery, chopped

1⁄4 cup red bell pepper, chopped

1⁄4 cup red onion, chopped

1⁄8 teaspoon salt

1⁄8 teaspoon white pepper

2 tablespoons lowfat mayonnaise

Pita bread or mixed greens

  1. In a bowl, coarsely mash the chickpeas. Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.

  2. Serve over pita bread or mixed greens.

Per serving (without pita or greens): Kcalories 206 (From Fat 30); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 641mg; Carbohydrate 35g (Dietary Fiber 9g); Protein 10g.

This great, all-purpose salad can be stuffed in a pita pocket with mixed greens for a quick well-rounded meal. Vary it by adding different vegetables, like tomatoes, or different spices, like cumin or curry powder. Make it your own.

Egg Salad with Hummus

Preparation time: 20 minutes

Yield: 6 servings

6 hard-boiled eggs

1⁄4 cup classic hummus

1 teaspoon Dijon mustard

1 teaspoon yellow mustard

1⁄2 tablespoon yellow curry powder

1⁄2 lemon juiced

1 cup fresh, washed kale, chopped

Salt and pepper to taste

  1. Peel and slice the eggs in half lengthwise. Remove the yolks.

  2. In a medium bowl, combine the egg yolks with all the other ingredients.

Per serving: Kcalories 177 (From Fat 90); Fat 10g (Saturated Fat 2g); Cholesterol 186mg; Sodium 177mg; Carbohydrate 5g (Dietary Fiber 1g); Protein 8g.