Diabetes Care and Education - A Dietetic Practice Group of the American Dietetic Association

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Apple Apricot Waldorf Salad

Ingredients:

2 large green apples
2 large red apples
¼ cup lemon juice
6 oz dried apricots chopped (or dried cranberries can be substituted for a holiday look)
½ cup walnuts chopped
¾ cup fat free mayonnaise or salad dressing
18 whole butter lettuce leaves
If desired: artificial sweetener to taste

Directions:

Core apples and cut in LARGE chunks.
Pour lemon juice over cut up apples to prevent browning.
Chop or snip apricots into small pieces.
Combine apples, apricots, walnuts, and mayonnaise together.
Taste and add artificial sweetener to your liking (some apple lovers like it tart, and some like it sweet!).
Serve on a bed of butter lettuce leaves.

Nutrition Facts
Serving Size approx. ½ cup
Servings Per Recipe 8

Amount Per Serving

Calories 139

Total Fat 4.1 g

Saturated Fat 0.4 g

Monounsaturated Fat 0.9 g

Polyunsaturated Fat 2.6 g

Total Carbohydrate 27.3 g

Dietary Fiber 3.9 g

Protein 2.2 g

Exchanges per Serving

1½ Fruit
¾ Fat
1½ Carbohydrate Choices

Courtesy of: Robin Williams, MA, RD, CDE

Menu Suggestions: Complements most formal or informal lunches and
dinners as the crisp apples cleanse the palate. Also a good addition to
a picnic, but needs to be kept cold.

Presentation Ideas: Individual salads on crisp butter lettuce leaves, or serve
from large bowl in a more informal setting.

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This information is provided as a public service by DCE a dietetic practice group of the American Dietetic Association and the information is not intended to replace medical advice. Individuals should contact a registered dietitian to answer food and nutrition-related questions or for nutrition services. All information is the property of DCE DPG/ADA and may not be copied or modified for commercial purposes without the written consent of DCE DPG/ADA.