Mandarin Cottage Salad is a light, refreshing dish that is healthy for your body and beautiful for your eyes. This dish makes for a delicious light lunch or a delightful dessert.

Mandarin Cottage Salad Prep Time: 10 min
Ready In: 60 min

Servings: 6

Ingredients
2 cup low-fat Cottage Cheese
2 pkg (0.3 oz each) sugar-free Orange flavored Gelatin
1 cup fat-free Whipped Topping
8 oz Vanilla fat-free Yogurt, sweetened with artificial sweetener
1 can (11 oz) Mandarin Oranges, in juice, drained
1 can (8 oz) Crushed Pineapple, in juice, drained

Directions
Mix cottage cheese, gelatin, whipped topping and yogurt in a medium bowl. Add fruit and mix well.
Cover and refrigerate until serving.

Tips & Notes
Is fresh fruit really superior to canned fruit? In some ways, yes. But most would be surprised to find that as far as nutritional value goes, studies have shown that canned fruit if very similar in nutrients to fresh fruit.
Fresh fruit is, of course, preferable to canned fruit for most of us. The taste is superior, and the simple joy of eating a fresh peach or a bowl of fresh strawberries cannot be beat.
Purchasing fresh fruit has many drawbacks, though. First of all, fresh fruit is a seasonal product in most areas. If a fruit is not in season, you may be able to purchase the fruit, but it will be prohibitively expensive. Then there is the quality of the fresh fruit to consider.
The shelf-life for fresh fruit is impractically short for many of us. This means not only that the fruit purchases is apt to go bad before it can be consumed, but also that more trips to the grocery store are required to keep good fresh fruit on hand.
Canned fruit, on the other hand, not only has almost identical nutritional value to the fresh fruit but in most cases it has a shelf life of two years. The canned fruit is usually still good after two years, but after that length of time there can be changes in the nutritional value, color and texture of the product. In reality, canned fruit can actually be microbiologically safe after as long as 100 years – but most of us would have to be pretty hungry to eat 100-year-old fruit, no matter how safe it is.
When it comes to canned food safety, the things to look for are bulging or leaky cans. These can be unsafe, and should be either returned to the point of purchase or discarded. Dented or rusted cans do not affect the quality of the food.
One of the more serious downsides to canned food used to be the amount of sodium. These days, canned foods now come in a number of varieties and one of those is no – or low – sodium for those who are sensitive. Canned food can also be stored in the refrigerator after it is opened, preferably in a container other than the can to preserve the taste of the product. It will store longer than fresh fruit, but once that can is opened it also has a limited storage time.

Nutritional Information Per Serving
Calories: 128
Total Fat: 1g
Saturated Fat: 0g
Cholesterol: 10mg
Sodium: 430mg
Total Carbohydrates: 15g
Dietary Fiber: 0g
Sugars: 6g
Protein: 13g

Source: DiabetesCare.net

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