Seven Layer Salad with Ranch Dressing

Seven Layer Salad with Ranch Dressing may be the only side dish you need for an upcoming cookout. For the main course, fire up the grill and you can cook colorful kebabs, meaty but meatless burgers and succulent fish roasted in foil, all with minimal effort.

Seven Layer SaladPrep Time: 20 min
Ready In: 50 min

Servings: 12

1 cup fat-free (or reduced-fat) Buttermilk
¼ cup reduced-fat Mayonnaise
1 tsp Garlic, finely minced
1 tsp dried Oregano
1 tsp Worcestershire sauce
Pinch Cayenne Pepper
Salt and freshly Ground Black Pepper, to taste
1 can (19 oz) Kidney Beans, rinsed and drained
6 Romaine Lettuce leaves, halved lengthwise and cut crosswise in 1/2-inch strips
2 large Tomatoes, seeded and diced
6 thin slices Red Onion, chopped
1 package (10 oz) frozen Green Peas, defrosted
2 cups Jicama, cut in ½-inch cubes
1 cup (4 oz) reduced-fat shredded Cheddar Cheese

In a small bowl, place buttermilk, mayonnaise, garlic, oregano, Worcestershire sauce, cayenne, and salt and pepper to taste. Whisk together until well blended. Cover and refrigerate dressing at least 30 minutes.
To make salad, place a layer of kidney beans in a deep, 8-inch glass serving bowl. On top of beans, add, in succeeding layers, lettuce, tomatoes, onion, peas and jicama. Sprinkle cheese over top. Pour dressing evenly over salad. Cover with plastic wrap and refrigerate 1 to 3 hours. Just before serving, toss well and serve.

Tips & Notes
Speedy, effortless side dishes are more challenging, especially a big salad. This solution when feeding a mob draws from a retro favorite. Do you recall the layered salads popular back in the 70s and 80s? They include so many goodies they can suffice as the only side dish. Designed to be made in advance, these salads are perfect for feeding a dozen or more. They survive on the buffet table without wilting, too. If anything, they taste even better by the time people are back for seconds.
Layered salads are like an archaeological dig of easily assembled ingredients. Shredded lettuce is the classic bedrock of a layered salad. Above it come layers of five or more chunky choices, including canned beans, thawed frozen green peas and other ready-to-eat foods added straight from a can or a package, plus sliced fresh tomatoes and onion.
Often topped with diced cheese, layered salads were usually bathed in a creamy, dense, mayonnaise-based dressing. Applied ahead of time, even the night before, it worked down through the layers while in the dark silence of the fridge, marinating them in its tangy flavor. When the salad was tossed, just before serving, it unified all the ingredients and made eating the salad a delicious process of discovery.
Slimming down the dressing, use fat-free buttermilk and low-fat mayo. Thick enough to coat the salad nicely, this ranch dressing travels from the top to the bottom of the bowl fast enough that you can serve this salad without starting a day ahead, unless you prefer to. If possible, use a clear bowl so everyone can appreciate the colorful layers.

Nutritional Information Per Serving
Calories: 120
Total Fat: 3g
Saturated Fat: 1g
Carbohydrate: 17g
Protein: 7g
Dietary Fiber: 5g
Sodium: 280mg

Source: AICR

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Filed under: Recipes for Diabetics

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