Showing posts with label Diabetic friendly. Show all posts
Showing posts with label Diabetic friendly. Show all posts
If you’re looking for a fresh, colorful salad that’s perfect for potlucks, BBQs, or easy summer suppers, this Low Fat Pot Luck Salad is a guaranteed crowd‑pleaser. It has all the b-auty and flavor of the classic layered salad, but with half the fat and calories and a wonderfully diabetic‑friendly twist.
Crisp romaine, sweet peppers, juicy tomatoes, peas, spring onions, sharp cheddar, and smoky bacon are layered twice for maximum crunch and flavor, all brought together with a light ranch dressing that keeps things creamy without weighing the salad down. It’s simple to make, easy to transport, and always disappears fast — I never bring home anything but an empty dish.
This delicious salad is something that I often make to take to pot luck suppers, BBQ's and get-togethers. Its easy to make and keeps very well. Unlike the other layered salads you can also put it together at the last minute. There is no need to let it sit for 24 hours before serving and eating it.
If you use low fat ingredients, such as a low fat cheese and a low fat dressing. It also uses less bacon than the regular salad. You still get the slight smoky crunch and saltiness of the bacon without it going over the top.
Frozen peas add a lovely pop of color. I like to use the baby peas because they are sweet and tender. If you are lucky enough to have fresh peas then by all means use them! If you are not a fan of peas you can also use edamame beans or chick peas, haricot beans, black beans or even sweet corn. All work very well.
I used red peppers but a mix of different colored peppers works very well and is very colorful. I like the mildness of the spring onions You could use red onions in their place if you wish.
This is a salad that always goes down a real treat whenever I bring it to a get-together or potluck supper. I always bring home an empty dish. People really love it and the fact that it is lower in fat is all a part of its appeal.
Yes, it IS possible to cut out the fat and calories and have something still taste really good!
INGREDIENTS NEEDED
TO MAKE
LOW FAT POT LUCK SALAD
There is nothing too out of the ordinary for this. Simple ingredients put together in the most delicious way.
- 1 head of Romaine (Cos) lettuce, washed, dried and chopped
- 1 red sweet pepper, washed, dried, trimmed and chopped
- 2 stalks celery, washed, dried, trimmed and chopped
- 2 medium tomatoes, trimmed and chopped
- 1 cup (150g) thawed frozen peas
- 6 spring onions, trimmed and chopped
- 1 cup (120g) low fat sharp/strong cheddar, grated
- 6 slices streaky bacon, cooked crisp, and crumbled
- 1 cup (220g) low fat or fat free garlic and herb/Ranch salad dressing
.JPG "Low Fat Pot Luck Salad")
NOTES ON INGREDIENTS
- You can use iceberg lettuce if you wish, but we love the slightly bitter taste of romaine. Cut or break into bite sized pieces. You don't want pieces that are overly large, just what can fit in the mouth on one fork.
- Chop your peppers and celery into a 1/4 to 1/2 inch dice. I like to trim the strings from the celery before chopping. This is easily done by grasping the ends of the strings between your thumb and the blade of a knife and pulling them down the length of the stalk.
- To trim the tomatoes, core and cut into eighths. Remove and discard seeds and then chop.
- I like to use the frozen baby peas.
- Grate your own cheese.
- Spring onions are also what is known as green onions or scallions.
- If you can get the dry cured bacon, then use it. Don't be tempted to use ready made bacon or artificial bacon bits.
- I used low fat Hidden Valley Ranch dressing.
HOW TO MAKE
LOW FAT POT LUCK SALAD
This is a simple matter of prepping a few ingredients and layering them in a 9 by 13 inch dish.
- Have all of your ingredients ready to go. (Chop everything individually, and keep separate until you are ready to assemble the dish.)
- Take a 9 by 13 inch glass baking dish and layer in half the lettuce, red pepper, celery, tomatoes, peas, onion, cheese, bacon and dressing. (Make sure everything is evenly spread out in neat and even layers.)
- Repeat the layers once more.
- Cover and chill until ready to serve. (I simply cover this with a layer of plastic cling film. If you have a dish that has a snap on lid, so much the better for transporting it.)
Notes
Unlike the other full fat similar recipe, this does not need to stand overnight prior to serving. In fact you can serve it straight away if you want to.
HINTS AND TIPS FOR SUCCESS
Prep everything before you start layering
Having all your vegetables washed, dried, chopped, and ready to go makes the layering smooth and keeps the salad crisp.
Use strong cheddar for maximum flavor with less cheese
A sharp, full‑flavored cheddar means you can use a smaller amount while still getting that rich, savory bite in every layer.
Choose a smoky, good‑quality bacon
Because you only use a little, a dry‑cured, oak‑smoked streaky bacon adds the perfect hint of smokiness without overpowering the salad.
Thaw peas properly for the best texture
Frozen peas work beautifully — just pour boiling water over them and drain well. This keeps them bright, sweet, and crisp instead of soggy.
Layer twice for even flavor
The double layering ensures every serving gets a perfect mix of vegetables, cheese, bacon, and dressing. A little dressing in the middle and on top goes a long way toward flavor without heaviness.
No need to chill overnight
Unlike traditional full‑fat layered salads, this lighter version can be served right away — the vegetables stay crisp and fresh without resting overnight.
Use a clear glass dish for presentation
A 9x13 glass baking dish shows off the colorful layers beautifully and makes this salad extra appealing on a potluck table.
Make it smaller for two
This recipe scales down easily — perfect when you want a fresh, crisp salad without leftovers. This is often something I do.
Choose a flavorful low‑fat ranch dressing
A garlic‑and‑herb ranch adds creaminess and flavor while keeping the salad light and diabetic‑friendly.
Expect an empty dish!
This salad is always a crowd‑pleaser — I always bring home an empty pan, which says everything about how delicious it is!
FREQUENTLY ASKED QUESTIONS
WHAT MAKES THIS SALAD LOWER IN FAT?
This version is low in fat, calories, and diabetic‑friendly thanks to the use of a lighter ranch dressing and flavor‑forward ingredients that don’t require large amounts to shine.
DOES IT STILL HAVE CHEESE AND BACON?
Yes! You still get strong cheddar and crispy streaky bacon, but only enough to add richness and flavor without weighing the salad down. A little goes a long way — especially with a smoky, dry‑cured bacon that adds just the right hint of savory depth.
WHAT VEGETABLES GO INTO THE LAYERS?
This salad is wonderfully colorful and crunchy. It includes Cos (Romaine) lettuce, spring onions, tomatoes, celery, red pepper, and bright green peas .
Frozen peas work perfectly — just pour boiling water over them and drain well.
DOES IT NEED TO BE MADE THE NIGHT BEFORE?
No overnight wait needed! Unlike the full‑fat version, this lighter salad can be served right away — the layers stay crisp and fresh without resting overnight.
CAN THIS RECIPE BE HALVED FOR A SMALLER GROUP?
The recipe as written makes 10 servings, but can easily be halved for a smaller group, or even adapted to feed only two people.
WHAT KIND OF DRESSING WORKS BEST?
A low‑fat or fat‑free garlic and herb ranch dressing ties everything together beautifully. Because the salad is layered twice, a little dressing goes a long way in adding flavor without heaviness.
A FEW MORE SALADS TO ENJOY
There is nothing to whet the appetite like a tasty salad during these warmer months. Here are a few more favorites that we like!
ALMOST FRIED CHICKEN CHOPPED SALAD - This hearty, flavour‑packed salad proves you can make something truly delicious out of the simplest ingredients. Tender strips of chicken are seasoned, coated and baked until golden and crisp — all the satisfaction of “fried” chicken with none of the fuss or grease. The salad itself is a joyful mix‑and‑match of whatever’s in your kitchen: chopped boiled eggs, crunchy broccoli and cauliflower, cool cucumber, peppery radish (zig‑zag cut for fun!), spring onions, and anything else you fancy — beetroot, carrots, sweet potato, you name it. Everything gets piled onto crisp iceberg lettuce and finished with a generous sprinkle of cheddar and a drizzle of homemade ranch‑style dressing.
GRILLED CHICKEN CAESAR SALAD - This tasty salad is everything you love about a classic Caesar — crisp romaine, smoky bacon, golden homemade croutons, and plenty of Parmesan — but taken to the next level with juicy grilled chicken rubbed in your own Montreal seasoning for incredible flavor. The creamy yogurt‑based dressing is bright with lemon, garlic, Dijon, and a touch of anchovy, making every bite tangy, fresh, and utterly satisfying. Simple ingredients, beautiful textures, and a whole lot of flavor… it’s Caesar Salad Heaven for lunch or a light supper.
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Yield: Serves 10
Pot Luck Salad (Low Fat)
Prep time: 15 MinTotal time: 15 Min
Every bit as delicious as the regular version but with half the fat and calories. Easy to make and take along to those summer get-togethers you are invited to, and it's Diabetic friendly on top of it all!
Ingredients
- 1 head of Romaine (Cos) lettuce, washed, dried and chopped
- 1 red sweet pepper, washed, dried, trimmed and chopped
- 2 stalks celery, washed, dried, trimmed and chopped
- 2 medium tomatoes, trimmed and chopped
- 1 cup (150g) thawed frozen peas
- 6 spring onions, trimmed and chopped
- 1 cup (120g) low fat sharp/strong cheddar, grated
- 6 slices streaky bacon, cooked crisp, and crumbled
- 1 cup (220g) low fat or fat free garlic and herb/Ranch salad dressing
Instructions
- Have all of your ingredients ready to go.
- Take a 9 by 13 inch glass baking dish and layer in half the lettuce, red pepper, celery, tomatoes, peas, onion, cheese, bacon and dressing.
- Repeat the layers once more.
- Cover and chill until ready to serve.
Notes
Unlike the other full fat similar recipe, this does not need to stand overnight prior to serving. In fact you can serve it straight away if you want to.
This content, written and photography, is the sole property of The English Kitchen. Any reposting or misuse is not permitted. If you are reading this elsewhere, please know that it is stolen content and you may report it to me at mariealicejoan at aol dot com.
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Crispy, golden chicken strips and caramel‑sweet roasted sweet potato fries make this a feel‑good meal you can enjoy any night of the week—no guilt, no deep fryer, just simple ingredients that taste amazing. The chicken bakes up tender on the inside with a crunchy, seasoned coating on the outside, and the sweet potatoes turn soft and caramelized with those irresistible little crispy edges. It’s the kind of dinner that feels like a treat but is light enough to fit into any healthy routine.
This recipe is all about big flavor with minimal effort, and it’s perfect for busy evenings, picky eaters, or anyone craving a healthier twist on classic comfort food.
The recipe I am sharing with you today is a much healthier option than the premade chicken strips that you can buy frozen of the ones you get at the fast food places! And, I believe they are every bit as tasty, if not tastier! You won't even miss the dips, although it is also possible to make a low fat, sugar, salt dip if you wish, or you can even use a low fat ranch dressing for a dip.
Everything is baked instead of fried, and so you are virtually free to enjoy them without a lot of guilt! The chicken is marinated in buttermilk for several hours which helps to keep the meat moist and tender!!
After marinating they are rolled in nicely spiced cornflake crumbs to coat and then sprayed with a bit of cooking spray prior to baking which really crisps up the coating nicely!
The sweet potato fries are shaken in a bag with a bit of oil and spice . . . and yes, baked along side of the chicken strips.
I won't lie to you and say they are as crispy good as the deep fried ones, because in all honesty they are not, but they are still plenty tasty anyways, with lots of nicely spiced flavour from the use of onion and garlic powders and paprika.
These are diabetic friendly and quite delicious, with approximately 35g carbs per serving, for both the chicken and the chips. As a once in a while treat, they can be enjoyed almost guilt free, sans dips. The chicken strips are nice and crisp on the outside and yet tender and juicy inside. With a healthy serving of mixed vegetables on the side they always go down really well!
INGREDIENTS NEEDED TO MAKE
GUILT FREE CHICKEN STRIPS & SWEET POTATO FRIES
There is nothing overly complicated about this.
- 1 pound chicken breast tenders (I like to remove the tough tendon and discard)
- 1 cup (240ml) low fat buttermilk
- low fat non-stick cooking spray
- 3/4 pound (340g) sweet potato
- 2 TBS olive oil
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
- 2 1/2 cups (65g) cornflakes
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1/2 black pepper
There is a very good video on how to remove the tendon from the chicken tenders here. The important thing is to grab and hold the end of the tendon well with a piece of paper towel, then they won't slip out of your hand.
Everything else is pretty much self-explanatory.
HOW TO MAKE
GUILT FREE CHICKEN STRIPS & SWEET POTATO FRIES
These are very easy to make.
- Place the chicken tenders and buttermilk into a shallow bowl large enough to hold them. Turn to coat in the buttermilk then cover and chill in the refrigerator for 2 to 8 hours, giving them a turn every now and then. (The longer you marinate them the better, but do not go any less than 2 hours.)
- Preheat the oven to 425*F/ 220*C/ gas mark 7. Line a large baking tray with aluminum foil. Spray lightly with cooking spray. Set aside. (Alternately you can brush the tray with a bit of oil. This will help to prevent sticking.)
- Cut the sweet potato, lengthwise into chips. Peel or not as desired. (If keeping the peel, scrub really well first. Cut into like-sizes so they cook evenly and in the same amount of time.)
- Place them into a bowl and toss together with the olive oil, the 1/4 tsp garlic powder, salt and 1/4 tsp black pepper to coat evenly. (Make sure they are coated evenly.)
- Spread out onto the baking tray in an even layer, leaving space for the chicken. (Make sure they are in a single layer even if you need to use a larger tray.)
- Crush the cornflakes in a food processor or in a bag with a rolling pin. Place them into a large plastic bag. Add the remaining garlic powder, onion powder, paprika and black pepper. Shake to combine.
- Add the chicken tenders, one at a time, and shake them in the bag to coat with the cornflake mixture generously, Place them on the baking sheet next to the sweet potatoes. Spray the chicken pieces with cooking spray. (Do not overdo the spray. You want them to stay crisp and not get soggy.)
- Bake in the preheated oven for 15 to 20 minutes, until the chicken is cooked through, golden brown and no longer pink inside, and the fries are browned. (Turn the fries halfway through the cooking.) (Internal temperature of the chicken will be 165*F/74*C)
- Divide between four plates and serve immediately.
I like to serve these with a vegetable or a salad on the side to complete the meal. Dip is optional.
HINTS AND TIPS FOR RECIPE SUCCESS
These hints and tips can help to make your chicken strips and fries come out even tastier!
- Read through the recipe thoroughly before beginning. This helps to familiarize you with any ingredients or equipment needed.
- Assemble everything you need before you begin to help prevent you from leaving anything out.
- Do remove that tendon that is in the chicken tenders. It is tough and unpalatable. There is a great video on how to do that here.
- Do marinate the chicken in the buttermilk for at least two hours. This helps to tenderize the chicken and will help the coating to stick better.
- Make sure you crush your cornflakes well. Smaller pieces will stick better than larger ones and give you more coverage.
- Cut your sweet potatoes into similar sizes so that they cook evenly and in the same amount of time. Do not cut them too large or they won't cook in the allotted time.
- Don't drench the chicken tenders in cooking spray. This will help to keep them crisp and not soggy.
- You can flip everything with a spatula halfway through the cook time for even more crispiness.
FREQUENTLY ASKED QUESTIONS
DO I NEED TO USE CHICKEN TENDERS?
No, you can also use sliced chicken breast meat. Cut the boneless, skinless chicken breast into pieces roughly the same size as a chicken tender.
DO I NEED TO USE CORNFLAKES?
No, you can actually use any crisp cereal. Rice Krispies also work very well. You do need to crush the cereal, however.
CAN THESE BE MADE AHEAD OF TIME?
Yes, you can certainly trim and coat the marinated chicken ahead of time ready to cook when you want to eat. Simply marinate and coat as per the recipe, then place onto a lined plate or tray, cover lightly with clingfilm and refrigerate until you are ready. They make take slightly longer to cook because they are chilled.
DO I NEED TO USE SWEET POTATOES?
No, you can actually use white potatoes in their place if you are not fond of or you don't have any sweet potatoes to use.
CAN I VARY THE SEASONINGS?
Yes, you can use whatever seasonings you enjoy and that go with the flavor of chicken or sweet potatoes.
CAN THESE BE SERVED WITH A DIP?
Yes. I have some recipes here for a variety of dips that are quite suitable. There are six choices. Plain bottled ranch dressing is also delicious. To keep it on the healthy side, use a low fat one.
CAN THIS RECIPE BE CUT IN HALF?
Yes you can very easily cut this recipe in half. Just divide everything by two.
A FEW OTHER HEALTHY OPTIONS TO ENJOY
I don't always cook hedonistic recipes. I quite often cook healthy options as well. Here are a few that we also enjoy!
A HEALTHIER POTATO SALAD - This is a somewhat healthier version of the traditional potato salad in that it uses half the amount of mayonnaise as my regular one. I make up for that by combining it equally with a low fat plain yogurt. This gives the dressing a lovely tang. I have added plenty of crunch with the addition of chopped sweet pickles. More crunch and texture comes from the use of chopped English Cucumbers. This may be healthier and lower in fat than the regular salad, but it is every bit as delicious if not more so!
LEMON ROASTED COD WITH EDAMAME MASH - Lemon‑roasted cod served over a bright, basil‑kissed edamame mash makes this dish feel both elegant and effortless. The cod turns tender and flaky in the oven, soaking up fresh lemon zest and olive oil, while cherry tomatoes roast just long enough to burst and sweeten. The result is a light, nourishing meal with clean flavours and beautiful colour—simple enough for a weeknight, but special enough to serve to guests.
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Yield: serves 4
Guilt Free Chicken Strips & Sweet Potato Fries
Prep time: 2 H & 20 MCook time: 20 MinTotal time: 2 H & 40 M
Crisp and delicious with only a fraction of the fat and calories of the deep-fried option. Plan ahead as the chicken needs to marinate for several hours.
Ingredients
- 1 pound chicken breast tenders (I like to remove the tough tendon and discard)
- 1 cup (240ml) low fat buttermilk
- low fat non-stick cooking spray
- 3/4 pound (340g) sweet potato
- 2 TBS olive oil
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
- 2 1/2 cups (65g) cornflakes
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1/2 black pepper
Instructions
- Place the chicken tenders and buttermilk into a shallow bowl large enough to hold them. Turn to coat in the buttermilk then cover and chill in the refrigerator for 2 to 8 hours, giving them a turn every now and then.
- Preheat the oven to 425*F/ 220*C/ gas mark 7. Line a large baking tray with aluminum foil. Spray lightly with cooking spray. Set aside.
- Cut the sweet potato, lengthwise into chips. Peel or not as desired. (If keeping the peel, scrub really well.)
- Place them into a bowl and toss together with the olive oil, the 1/4 tsp garlic powder, salt and 1/4 tsp black pepper to coat evenly.
- Spread out onto the baking tray in an even layer, leaving space for the chicken.
- Crush the cornflakes in a food processor or in a bag with a rolling pin. Place them into a large plastic bag. Add the remaining garlic powder, onion powder, paprika and black pepper. Shake to combine.
- Add the chicken tenders, one at a time, and shake them in the bag to coat with the cornflake mixture generously, Place them on the baking sheet next to the sweet potatoes. Spray the chicken pieces with cooking spray.
- Bake in the preheated oven for 15 to 20 minutes, until the chicken is cooked through, golden brown and no longer pink inside, and the fries are browned. (Turn the fries halfway through the cooking.)
- Divide between four plates and serve immediately.
This content, written and photography, is the sole property of The English Kitchen. Any reposting or misuse is not permitted. If you are reading this elsewhere, please know that it is stolen content and you may report it to me at mariealicejoan at aol dot com.
Thanks for visiting! Do come again!!
If you like what you see here, why not consider signing up for my newsletter and/or subscribing/following me on Grow. You can also bookmark my recipes via the Grow platform. Check out the heart on the right-hand side of the screen.
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