• 6 cups bite-size pieces romain or red leaf lettuce
  • 2/3 cup cucumber, peeled and chopped
  • 3/4 cup tomato, chopped
  • 1/4 cup chopped red onion
  • 1/4 cup raisins
  • 2 tablespoons sunflower seeds, toasted
  • 1 ounce or 2 tablespoons blue cheese, crumbled
  • 1/4 cup bottled nonfat French dressing


  1. Toss lettuce, cucumber, tomato, and onion in a large bowl.
  2. Sprinkle with raisins, sunflower seeds, and cheese. Pour dressing over salad, tossing to coat. Serve immediately.


Glycemic Index: 41, Glycemic Load: 8

Recipe Yield: Yield: 4 servings

Nutritional Information Per Serving:

Calories: 132
Fat: 3 grams
Fiber: 2.5 grams
Sodium: 229 milligrams
Cholesterol: 5 milligrams
Protein: 5 grams
Carbohydrates: 20 grams

Diabetic Exchanges

2 Vegetable, 1/2 Fruit, 1/4 High-Fat Meat, 1/2 Fat

Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals

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