In place of bacon, this satisfying salad uses store-bought crispy chickpeas for lower saturated fat and less prep time. Using fresh herbs, bright citrus and a creamy base of yogurt and mayonnaise for the dressing gives it a flavorful finish.
Here's how we made over this recipe to be healthy and diabetes-friendly:
1. We swapped the bacon for crispy chickpeas. While a traditional Cobb salad includes bacon, it also has so many other flavors and textures that the bacon doesn't necessarily stand out. By omitting it, we reduce the overall saturated fat in this meal, and by adding crispy chickpeas instead, we add protein and fiber. You'll save time by using store-bought baked crispy or crunchy chickpeas (look for the brand with the lowest sodium), but you can also make your own.
2. We used low-fat yogurt as the primary ingredient in the creamy dressing. A 2019 meta-analysis that 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.
3. 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.
4. 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. In Make Over My Recipe, a fun cooking show geared toward beginner cooks, Mila Clarke Buckley 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.
To make ahead
Refrigerate dressing (Step 1) for up to 2 days.
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.
Serving Size: 3 cups
369 calories; fat 24g; cholesterol 194mg; sodium 396mg; carbohydrates 26g; dietary fiber 9g; protein 15g; sugars 6g; niacin equivalents 1mg; saturated fat 5g; vitamin a iu 8792IU; potassium 881mg.