Whether you’re at home or in a restaurant, you may want to have a salad with a bun and soup for lunch.

Makes 2 servings

  • 2 cups chopped lettuce
  • 2 medium tomatoes, sliced
  • Other vegetables, such as onions, green peppers, celery, radishes or carrots
  • 1 apple, sliced
  • 2 slices (2 oz/60 g) sliced chicken, meat, or cheese, or fish
  • 2 eggs, hard-boiled and sliced
  • 2 tablespoons low-fat croutons
  • Thousand island salad dressing, or (see recipe for Citrus Vinaigrette below)
  1. Toss vegetables and apple. Place the meat or cheese and egg on top. Add croutons.

Per serving:

  • Calories 243
  • Carbohydrate 21 g
  • Fiber 4 g
  • Protein 13 g
  • Fat, total 13 g
  • Fat, saturated 6 g
  • Cholesterol 208 mg
  • Sodium 229 mg

Citrus Vinaigrette

In a large jar (at least 16 oz/500 ml), combine 1/2 cup orange juuice, 1/4 cup water, 1/4 cup vinegar, 2 tablespoons honey. 2 tablespoons lemon juice, 1/4 teaspoon garlic powder, 1/4 teaspoon salt, and a dash of hot pepper sauce (optional).

Shake well and store in the refrigerator for up to 7 days. Makes 1-1/2 cups.

– from the cookbook, “Diabetes Meals for Good Health,” by Karen Graham, RD, Certified Diabetes Educator

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