7 Layer Salad Low Fat Version Food

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SEVEN-LAYER SALAD



Seven-Layer Salad image

This makeover of a Midwestern classic tops layers of lettuce, peas, bell pepper and tomatoes with a creamy, tangy dressing. The salad stays fresh underneath until it's served and gets even better when held overnight.

Provided by EatingWell Test Kitchen

Categories     Healthy Salad Recipes

Time 30m

Number Of Ingredients 16

8 cups shredded romaine lettuce
1 cup frozen peas, thawed
1 medium yellow bell pepper, diced
1 cup halved grape tomatoes , or quartered cherry tomatoes
1 cup sliced celery
½ cup sliced scallions
¾ cup nonfat plain yogurt
¾ cup low-fat mayonnaise
2 teaspoons cider vinegar
1-2 teaspoons sugar
¼ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon freshly ground pepper
½ cup shredded reduced-fat Cheddar cheese
½ cup thinly sliced fresh basil
3 strips cooked bacon, crumbled

Steps:

  • Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.
  • Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

Nutrition Facts : Calories 121 calories, Carbohydrate 11.4 g, Cholesterol 13.3 mg, Fat 6.5 g, Fiber 2 g, Protein 5.1 g, SaturatedFat 2 g, Sodium 323.6 mg, Sugar 4.7 g

SKINNY SEVEN-LAYER SALAD



Skinny Seven-Layer Salad image

Comfort food never goes out of style!

Provided by Betty Crocker Kitchens

Categories     Entree

Time 2h25m

Yield 6

Number Of Ingredients 9

1 box (9 oz) frozen green peas
6 cups bite-size pieces mixed salad greens
2 medium stalks celery, thinly sliced (1 cup)
1 cup thinly sliced radishes
8 medium green onions, sliced (1/2 cup)
4 slices bacon, crisply cooked and crumbled
1/2 cup reduced-fat mayonnaise or salad dressing
1 cup Yoplait® Fat Free plain yogurt
1/4 cup grated Parmesan cheese or shredded Cheddar cheese (1 oz)

Steps:

  • Cook peas as directed on box; rinse with cold water and drain.
  • Place salad greens in large glass bowl. Layer celery, radishes, onions, bacon and peas on salad greens.
  • Mix mayonnaise and yogurt; spread over peas, covering top completely and sealing to edge of bowl. Sprinkle with cheese.
  • Cover and refrigerate at least 2 hours to blend flavors but no longer than 12 hours. Toss before serving if desired. Store covered in refrigerator.

Nutrition Facts : Calories 190, Carbohydrate 15 g, Cholesterol 15 mg, Fat 1, Fiber 3 g, Protein 9 g, SaturatedFat 2 1/2 g, ServingSize 1 Serving (about 1 1/4 cups), Sodium 420 mg, Sugar 4 g, TransFat 0 g

COOKING LIGHT'S SEVEN-LAYER SALAD



Cooking Light's Seven-Layer Salad image

From the June 2006 issue of Cooking Light magazine. They recommend serving this with their Creamy Stove-Top Macaroni and Cheese for a complete meal. I like the addition of the kidney beans as a protein source. Can be whipped up quickly for dinner, or made ahead and refrigerated overnight. I haven't made the full salad, and instead downsized to fit in a small loaf pan for just my Hubby and myself.

Provided by Ms B.

Categories     Greens

Time 10m

Yield 6 serving(s)

Number Of Ingredients 8

6 cups iceberg lettuce, torn
1 (15 ounce) can kidney beans, rinsed and drained
2 cups tomatoes, diced
1 cup cucumber, diced
1 cup carrot, julienne-cut
1/2 cup nonfat sour cream
1/2 cup low-fat ranch dressing
1/2 cup reduced-fat sharp cheddar cheese, shredded

Steps:

  • Layer lettuce, beans, tomatoes, cucumbers, and carrots in that order in a large bowl.
  • Combine sour cream and ranch dressing.
  • Spread dressing mixture over carrot layer.
  • Top with shredded cheddar cheese.
  • Cover and chill.

Nutrition Facts : Calories 166.2, Fat 5.1, SaturatedFat 0.9, Cholesterol 8.1, Sodium 490.7, Carbohydrate 23.3, Fiber 5.2, Sugar 7.2, Protein 8.5

HEALTHIER 7 LAYER SALAD



Healthier 7 Layer Salad image

Make and share this Healthier 7 Layer Salad recipe from Food.com.

Provided by kansashortcake

Categories     < 30 Mins

Time 30m

Yield 10 serving(s)

Number Of Ingredients 16

8 cups shredded romaine lettuce
1 cup frozen peas, thawed
1 medium yellow bell pepper, diced
1 cup halved grape tomatoes or 1 cup quartered cherry tomatoes
1 cup sliced celery
1/2 cup sliced scallion
3/4 cup nonfat plain yogurt
3/4 cup low-fat mayonnaise
2 teaspoons cider vinegar
1 teaspoon sugar
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon fresh ground pepper
1/2 cup shredded reduced-fat cheddar cheese
1/2 cup thinly sliced fresh basil
3 strips cooked bacon, crumbled

Steps:

  • Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery, and scallions on top.
  • Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt, and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil, and bacon. Serve room temperature or chilled.

Nutrition Facts : Calories 53.1, Fat 1.3, SaturatedFat 0.4, Cholesterol 3, Sodium 155.4, Carbohydrate 7.4, Fiber 2.1, Sugar 3.6, Protein 3.6

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