Quick Salad Dressings

Updated:Apr 17,2014


Dressings_horiz

Dressings

Description

A serving of salad dressing is no more than 2 tablespoons!

Dressing tips:
- Fat-free, low sodium chicken or vegetable broth can replace some oil in any dressing recipe, so can water

Instructions for all recipes – add all ingredients to small bowl and whisk well. Refrigerate leftovers.

Simplest Vinegar & Oil – serves 6
About $0.12 per serving
  8 tablespoons vegetable or canola oil to 4 tablespoons vinegar 

Per serving:

Calories 167
Total Fat18.5 g
Saturated Fat1.5 g
Trans Fat0.0 g
Polyunsaturated Fat5.5 g
Monounsaturated Fat11.0 g
Cholesterol0 mg
Sodium0 mg
Carbohydrates 0 g
Fiber0 g
Sugars0 g
Protein0 g

Dietary Exchanges:  4 fat  


Super simple citrus drizzle – serves 6
About $0.42 per serving
  8 tablespoons extra virgin olive oil
  4 tablespoons lemon or lime juice

Per serving:

Calories16
Total Fat18.0 g
Saturated Fat2.5 g
Trans Fat0.0 g
Polyunsaturated Fat2.0 g
Monounsaturated Fat13.0 g
Cholesterol0 mg
Sodium1 mg
Carbohydrates1 g
Fiber0 g
Sugars0 g
Protein 0 g

Dietary Exchanges:  4 fat  

NOTE: the two simple dressings above are great base-dressings. Build to them and add different flavors are you discover them such as minced garlic, or freshly grated ginger root).

Creamy Ginger – serves 6
About $0.21 per serving
  1/2 cup fat-free Greek yogurt 
  1 teaspoon freshly grated ginger root
  1 teaspoon minced garlic from the jar (or 2 cloves minced)
  1 tablespoon reduced sodium soy sauce
  1 tablespoon extra virgin olive oil
  [optional, to add some zip you can add 1-2 teaspoons of lemon juice]

Per serving:

Calories 33
Total Fat 2.5 g
Saturated Fat0.5 g
Trans Fat0.0 g
Polyunsaturated Fat0.0 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium72 mg
Carbohydrates1 g
Fiber0 g
Sugars2 g
Protein 2 g

Dietary Exchanges:  1/2 fat  

Red wine vinaigrette – serves 6
About $0.48 per serving
  1/3 cup red wine vinegar
  1/2 cup extra virgin olive oil
  1 tablespoon Dijon mustard
  1/8 teaspoon salt
  1/8 – 1/4 teaspoon black pepper

Per serving:

Calories163
Total Fat18 g
Saturated Fat2.5 g
Trans Fat0.0 g
Polyunsaturated Fat2.0 g
Monounsaturated Fat13 g
Cholesterol0 mg
Sodium100 mg
Carbohydrates1 g
Fiber0 g
Sugars0 g
Protein0 g

Dietary Exchanges:  4 fat  

Spicy Peanut – serves 2
About $0.44 per serving
  2 tablespoons reduced-fat peanut butter (try to find ‘no sugar added’)
  2 tablespoons hot water
  1 teaspoon garlic minced from the jar (or 2 cloves minced)
  1 tablespoon low-sodium soy sauce 
  1/2 teaspoon ground cumin or coriander  
  1/4 teaspoon Cayenne pepper or chili powder
 
Per serving

Calories103
Total Fat6.5 g
Saturated Fat1.0 g
Trans Fat0.0 g
Polyunsaturated Fat1.5 g
Monounsaturated Fat3.0 g
Cholesterol0 mg
Sodium 294 mg
Carbohydrates8 g
Fiber 1 g
Sugars2 g
Protein5 g

Dietary Exchanges: 1/2 other carbohydrate, 1/2 lean meat, 1 fat

Creamy Caesar – serves 6
About $0.08 per serving
  1/4 cup fat-free buttermilk
  2 tablespoons fat-free mayonnaise 
  1/2 teaspoon Dijon mustard 
  1/2 teaspoon minced garlic from the jar
  1/4 teaspoon anchovy paste (look for this by the sardines in the grocery store)
  1/4 teaspoon black pepper
  1/4 teaspoon salt

Per serving:

Calories11
Total Fat0.5 g
Saturated Fat0.0 g
Trans Fat0.0 g
Polyunsaturated Fat0.0 g
Monounsaturated Fat 0.0 g
Cholesterol1 mg
Sodium 193 mg
Carbohydrates2 g
Fiber0 g
Sugars1 g
Protein1 g

Dietary Exchanges:  Free  

Tangy Asian – serves 4
About $0.38 per serving
  2 teaspoons lemon juice
  2 teaspoon honey
  2 tablespoons vinegar (white or cider)
  4 tablespoons oil (extra virgin olive, vegetable or canola)
  1 teaspoon freshly grated ginger root
  1 tablespoon low-sodium soy sauce

Per serving:

Calories135
Total Fat 13.5 g
Saturated Fat2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat1.5 g
Monounsaturated Fat10.0 g
Cholesterol0 mg
Sodium98 mg
Carbohydrates3 g
Fiber0 g
Sugars3 g
Protein0 g

Dietary Exchanges:  3 fat 


Leftover ingredients?  Use them in these recipes!
Ginger
Asian Marinated Vegetable Salad with Citrus Vinaigrette
Cantaloupe Cucumber Gazpacho
Citrus Ginger Honey Glazed Salmon
Pork and Cabbage Stir-Fry
Tandoori Spiced Halibut with Steamed Vegetables
Simple Chicken or Shrimp Stir Fry
Moroccan Chicken with Brown Rice and Sauteed Spinach
Szechuan Chicken Stir Fry
Tandoori Chicken with Brown Rice
Asian-Style Noodles with Pork & Vegetables
Pan-Fried Pork Chop with Mashed Sweet Potatoes
Slow Cooker Sauerbraten

Sour Cream/Plain Yogurt
Chicken and Black Bean Tostada with Avocado Cream
Crockpot Pulled Orange Chicken Tacos with Pickled Vegetables
Fish Sticks with Tartar Sauce
Kid-Friendly Chicken Enchiladas with Black Beans and Corn
Apple and Walnut Chicken Salad with Green Salad
Bacon Mushroom Mac and Cheese
Cantaloupe Cucumber Gazpacho
Chicken Pot Pie
Creamy Chicken-Broccoli Casserole with Whole-Wheat Pasta
Crockpot Lean BBQ Beef with Homemade Sauce and Sweet Potato Salad
Mini Meatloaves with Low-Fat Creamed Spinach
One-Pot Tuna Casserole with Green Beans and Almonds
Salmon or Chicken Kabobs with Creamy Tzatziki Sauce
Tandoori Spiced Halibut with Steamed Vegetables
Zippy Southwest Chicken Fajita Salad
Easy Chicken Salad
Quick Chicken Chili
Quick Chicken Fajitas with Black Beans & Spanish Rice
Tandoori Chicken with Brown Rice
Pan-Fried Pork Chop with Mashed Sweet Potatoes
Salmon Bake with Creamy Cucumber Sauce
Creamy Spinach Feta Dip
Green Bean Casserole
Zucchini Salad

Buttermilk
Oven-Fried Chicken with Roasted Potato Wedges

Dijon Mustard
Asian Marinated Vegetable Salad with Citrus Vinaigrette
Chicken and Green Bean Salad
Easy Chicken Salad
Crunchy Chicken with Oven Roasted Broccoli
Meatloaf with Black-Eyed Peas
Spicy Asian Salad Cups

Cider Vinegar
BBQ Pulled Pork Sliders with Homemade Potato Chips
Crockpot Lean BBQ Beef with Homemade Sauce and Sweet Potato Salad
Crockpot Pulled Orange Chicken Tacos with Pickled Vegetables
Meatloaf with Black-Eyed Peas
Slow Cooker BBQ Chicken or Pork
Pan-Fried Pork Chop with Mashed Sweet Potatoes
Slow Cooker Sauerbraten
Baked Cajun Catfish & Easy Collard Greens
Black Bean Salad (or Salsa)
Mediterranean Salad
Asian Cole Slaw

Red Wine Vinegar
Apple and Walnut Chicken Salad with Green Salad
Lasagna
Mini Meatloaves with Low-Fat Creamed Spinach
Gazpacho
Mediterranean Salad


Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.