Active Time:30 minsTotal Time:30 minsServings:4Jump to Nutrition Facts
Active Time:30 minsTotal Time:30 minsServings:4
Active Time:30 mins
Active Time:
30 mins
Total Time:30 mins
Total Time:
Servings:4
Servings:
4
Jump to Nutrition Facts
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Here’s how we made over this recipe to be healthy and diabetes-friendly:
We used low-fat yogurt as the primary ingredient in the creamy dressing. A2019 meta-analysisthat looked at the relationship between dairy foods and type 2 diabetes risk found that yogurt consumption may be linked to a lower risk of developing type 2 diabetes. Low-fat yogurt is a good source of calcium, vitamin D and protein.
We’ve made the blue cheese optional. In a classic Cobb salad, the blue cheese adds a savory, earthy flavor, but we’ve added those flavors to the creamy garlic dressing instead. The combination of Parmesan cheese, tamari and garlic in the dressing helps punch up this salad with savory flavor, which means that if you’re watching calories or saturated fat, you can skip the blue cheese.
We use plenty of fresh herbs and citrus. Fresh herbs like parsley and chives are secret weapons in a healthy cook’s kitchen: they add a ton of flavor without adding any calories or saturated fat. Lemon juice works the same way: it adds brightness and tang to the dressing with minimal calories. Chances are, you’ll have leftover herbs after making this recipe; use any leftover herbs and lemon juice to brighten up the other meals you make this week. You can add chopped herbs as a finishing garnish to nearly any dish, and can serve many meals with a slice of lemon, to be squeezed on just before serving.
Having diabetes doesn’t mean you have to give up all of your favorite foods. You just need the know-how (and easy cooking tips) to make better choices. InMake Over My Recipe, a fun cooking show geared toward beginner cooks, Mila Clarke takes classics like mac and cheese, meatloaf, brownies and more comfort foods and uses simple tricks to make them healthier—but just as delicious as ever.
Tips From the EatingWell Test Kitchen
Can I make the salad dressing ahead of time?
Ali Redmond
I’m not a fan of the herbs used in this dressing; can I use different ones?
We haven’t tested the recipe using other herbs, but we bet that many would be delicious here. Try substituting fresh dill, tarragon or cilantro for the parsley. And consider swapping in scallions (the top, green part) or leeks for the chives. Dried herbs can also be used in place of fresh, just cut back the amount—using one-third of the amount of dried herbs when subbing for fresh is a good rule of thumb.
I want to add a little more protein; can I add chicken?
Yes! If you’re looking to boost the protein content of this recipe, feel free to add 2 to 3 ounces of cooked chicken or other lean protein. Plain rotisserie chicken is a great option, but any leftover chicken is also great. Or cook a big batch of chicken and keep it in the freezer for moments just like this!
How do I make this recipe vegan?
It’s actually easier than you think! The recipe uses yogurt, mayonnaise and cheese; however, you can easily adjust these ingredients to suit your tastes. For the dressing, substitute a plain, plant-based yogurt for the yogurt and use a plant-based mayo instead of the regular mayonnaise. As for the cheese in the dressing and on the salad, you can omit them or swap in a nondairy cheese option, if you’d like.
I’m not a huge fan of romaine lettuce; can I use a different kind of lettuce?
While romaine is typically used for many Cobb salads, who says you can’t break the rules? Find your favorite and use it in the place of romaine. Or better yet, use a mix of lettuces for a nice variety of texture.
Can I use a different kind of cucumber?
Luckily for us, there are so many varieties of cucumber available! And luckily foryou, any of them will work well in this recipe. While we like mini cucumbers because they’re small and sweet, have very few seeds and their skins aren’t super tough, you can definitely use an English cucumber (which is similar in texture and flavor) in their place. A common slicing cucumber has a tougher skin and more seeds, but works fine too. Consider removing the seeds if they’re overly plentiful.
I can never seem to boil eggs correctly; do you have a good method?
There seems to be a bit of mystery surrounding how to make the perfect hard-boiled egg. But don’t worry, it’s a lot easier than you think. Useour methodand you’ll have perfectly cooked eggs every time.
I only have Greek yogurt; can I use it to make the dressing?
Cook Mode(Keep screen awake)IngredientsCreamy Garlic Dressing½cuplow-fat plain yogurt¼cupmayonnaise2tablespoonslemon juice2tablespoonsgrated Parmesan cheese1tablespoonfinely chopped fresh parsley1tablespoonsnipped fresh chives2teaspoonsreduced-sodium tamari or soy sauce (see Tip)1mediumgarlic clove, minced¼teaspoonground pepperSalad8cupschopped romaine lettuce (about 2 medium romaine hearts)2mini cucumbers, diced2mediumtomatoes, diced⅔cupcrispy chickpeas (see Tip, above)4hard-boiled eggs, diced1avocado, pitted and diced3tablespoonscrumbled blue cheese (optional)
Cook Mode(Keep screen awake)
Ingredients
Creamy Garlic Dressing
½cuplow-fat plain yogurt
¼cupmayonnaise
2tablespoonslemon juice
2tablespoonsgrated Parmesan cheese
1tablespoonfinely chopped fresh parsley
1tablespoonsnipped fresh chives
2teaspoonsreduced-sodium tamari or soy sauce (see Tip)
1mediumgarlic clove, minced
¼teaspoonground pepper
Salad
8cupschopped romaine lettuce (about 2 medium romaine hearts)
2mini cucumbers, diced
2mediumtomatoes, diced
⅔cupcrispy chickpeas (see Tip, above)
4hard-boiled eggs, diced
1avocado, pitted and diced
3tablespoonscrumbled blue cheese (optional)
DirectionsTo prepare dressing:Whisk yogurt, mayonnaise, lemon juice, Parmesan, parsley, chives, tamari (or soy sauce), garlic, and pepper in a small bowl.To prepare salad:Combine lettuce, cucumbers, tomatoes and chickpeas in a large bowl. Add eggs and avocado and gently toss to combine. Add ¾ cup of the dressing and toss to coat well. Add 1 or 2 more tablespoons dressing if desired. Reserve additional dressing for another use (cover and refrigerate for up to 2 days). Divide the salad among 4 bowls; sprinkle with blue cheese, if desired.Joy HowardTo make aheadRefrigerate dressing (Step 1) for up to 2 days.TipPeople with celiac disease or gluten sensitivity should use soy sauces that are labeled “gluten-free,” as soy sauce may contain wheat or other gluten-containing ingredients.Originally appeared: EatingWell.com, May 2021
Directions
To prepare dressing:Whisk yogurt, mayonnaise, lemon juice, Parmesan, parsley, chives, tamari (or soy sauce), garlic, and pepper in a small bowl.To prepare salad:Combine lettuce, cucumbers, tomatoes and chickpeas in a large bowl. Add eggs and avocado and gently toss to combine. Add ¾ cup of the dressing and toss to coat well. Add 1 or 2 more tablespoons dressing if desired. Reserve additional dressing for another use (cover and refrigerate for up to 2 days). Divide the salad among 4 bowls; sprinkle with blue cheese, if desired.Joy HowardTo make aheadRefrigerate dressing (Step 1) for up to 2 days.TipPeople with celiac disease or gluten sensitivity should use soy sauces that are labeled “gluten-free,” as soy sauce may contain wheat or other gluten-containing ingredients.
To prepare dressing:Whisk yogurt, mayonnaise, lemon juice, Parmesan, parsley, chives, tamari (or soy sauce), garlic, and pepper in a small bowl.
To prepare salad:Combine lettuce, cucumbers, tomatoes and chickpeas in a large bowl. Add eggs and avocado and gently toss to combine. Add ¾ cup of the dressing and toss to coat well. Add 1 or 2 more tablespoons dressing if desired. Reserve additional dressing for another use (cover and refrigerate for up to 2 days). Divide the salad among 4 bowls; sprinkle with blue cheese, if desired.
Joy Howard
To make ahead
Refrigerate dressing (Step 1) for up to 2 days.
Tip
People with celiac disease or gluten sensitivity should use soy sauces that are labeled “gluten-free,” as soy sauce may contain wheat or other gluten-containing ingredients.
Originally appeared: EatingWell.com, May 2021
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Nutrition Facts(per serving)369Calories24gFat26gCarbs15gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
