Diabetes Care and Education

Apple Apricot Waldorf Salad

Courtesy of:
Robin Williams, MA, RD, CDE

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:

1. Core apples and cut in LARGE chunks.
   
2. Pour lemon juice over cut up apples to prevent browning.
   
3. Chop or snip apricots into small pieces.
   
4. Combine apples, apricots, walnuts, and mayonnaise together.
   
5. Taste and add artificial sweetener to your liking (some apple lovers like it tart, and some like it sweet!).
   
6. 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* 4.1g Saturated Fat 0.4g Monounsaturated Fat 0.9g Polyunsaturated Fat 2.6g Total Carbohydrate 27.3g Dietary Fiber 3.9g Protein 2.2g Sodium mg




Exchanges per Serving 1½ Fruit ¾ Fat 1 1/2 Carbohydrate Choice