The sun has made another appearance today and so I’m officially declaring it’s a salad day at Bariatric Cookery HQ! Today’s version is a veggie affair with charred corn, kidney beans, pepper, grated or shredded hard cheese, salad greens and a sort of American ranch-style dressing. This is made
with a garlic and herb soft cheese – a better option than a ready-made bottled version I think.
If you have hungry people or a couple more eaters in your party then add 225 g/8 oz cooked and sliced new potatoes and 25 g/¼ cup broken walnuts to the mix.
AMERICAN RANCH STYLE SALAD
low-fat cooking spray or mist
300 g/11 oz sweetcorn (fresh cooked, canned or frozen is fine to use)
1 x 400 g/14 oz can kidney beans, drained and rinsed
1 red pepper/capsicum, cored, seeded and chopped
75 g/¾ cup grated low-fat hard cheese (I used a Cheddar)
1 Little Gem lettuce (about 85 g/3½ oz) roughly torn
110 g/4 oz bag baby leaf herb salad
2 tbsp light garlic and herbs soft cheese
3 tbsp white wine vinegar
- Generously spritz a frying or sauté pan with low-fat cooking spray or mist. Heat, add the sweetcorn and cook until slightly charred.
- Mix with the kidney beans, red pepper/capsicum and cheese in a large bowl. Mix in the lettuce and salad leaves.
- To make the dressing, mix the soft cheese with the vinegar and 3 tbsp water. Add to the salad and toss gently to mix. Serve at once.
WLS PORTION: ½-¾
V suitable for Vegetarians
CALORIES PER PORTION: 350
Image courtesy of www.makemoreofsalad.com