By Denise Swogetinsky

Special to The Messenger

With the new year, many have decided to diet, or eat healthier, but I'm sure you realize by now that "just eat a salad" doesn't mean you're eating a LOW-CARB meal. So much of the good stuff can add on those carbs. Here's some specialty salads that will keep your taste buds happy, but keep those carbs under control. As always, planning and moderation are the key.




 romaine lettuce

8 slices bacon crumbled

1 whole avocado cubed

8 ounces grape tomatoes halved



 1/3 cup buttermilk

1/4 cup mayonnaise

1/4 cup vegetable oil

1 tablespoon vinegar

1 large clove garlic, minced

1 tablespoon fresh chives, minced

Salt and freshly ground black pepper to taste

Pinch of cayenne


Prep: Cook bacon and crumble. Halve tomatoes. Cube the avocado. Make the dressing by  whisking together the buttermilk, mayonnaise, oil and vinegar until well blended. Stir in the garlic and chives. Season to taste with salt and pepper and a pinch of cayenne if desired. Cut the bottoms off of the heads of romaine, wash and dry. Cut the romaine in to more manageable pieces and in a large bowl, toss with the dressing. Divide the dressed lettuce between four large salad plates and top each with the tomatoes, bacon, and avocado - dividing evenly between each plate.


Broccoli salad

 2 cups broccoli, cut into florets

1/8 cup red onion, finely diced

4 oz cheddar cheese, cubed

4 slices bacon, cooked crisp and chopped

1/8 cup sliced almonds



 1/4 cup lite mayonnaise

1/4 cup low fat Greek yogurt

1 tbsp lemon juice

1 tbsp apple cider vinegar

1 tbsp Splenda blend

1/4 tsp salt

1/4 tsp pepper


In a bowl, combine broccoli, red onion, cheese, bacon, and almonds.In a separate bowl, whisk together mayonnaise, greek yogurt, lemon juice, sugar substitute, salt and pepper.Mix the dressing with the broccoli mixture and chill for at least an hour before serving.



 1 1/2 cup your favorite lettuce mix

1/4 white onion diced

1 bell pepper diced

5 cherry tomatoes diced

1/4 cup sharp cheddar cheese shredded

1/2 cup salsa

sour cream and guacamole 



3/4 cup low fat mayonnaise

1 cup 2% milk

2 tablespoons of your favorite taco seasoning packet

1 tablespoon fresh chives, chopped


Make dressing by placing all the ingredients into a jar with a lid and shake until well combined. Refrigerate 1 hour before serving to allow the dressing to thicken. Combine first five ingredients and toss in dressing. Top with salsa, sour cream, and guacamole.


Big Mac Salad

 Romaine lettuce

bell peppers chopped

radishes sliced

red onions sliced

pickles chopped

ground beef

steak seasoning

Low Carb Thousand island dressing

Shredded cheese as garnish.


Chop lettuce and toss with other vegetables and chopped pickles. Brown the ground beef in a skillet with steak seasoning. Put the beef on the salad along with your thousand island dressing. Garnish with cheese.


Chicken Salad

 2 cups chicken shredded

1 celery stalk thinly sliced

3 green onions chopped

1/4 cup pecans chopped

1 tablespoon dill minced

1 cup mayonnaise

2 tablespoons dijon mustard

salt and pepper to taste


In a large bowl, toss together celery, onions and chicken. In a separate bowl, combine mayonnaise, pecans, dijon mustard, salt and pepper. Add dill and any other herbs of your choosing. Pour dressing mayonnaise dressing over the chicken and vegetable mixture and stir until thoroughly mixed. Refrigerate for at least 2-3 hours.