Salads help lighten diet

NOW that the holidays are over, many of us are looking for lighter fare. Some want a break from the rich foods of the past month; others are fulfilling New Year's resolutions to eat healthier or lose a few pounds. Whatever the reason, we think you'll enjoy these salad recipes. They're tasty and satisfying and easy to fix.

Makina Salad

» Dressing:
1/2 cup mayonnaise (consider reduced- or no-fat mayonnaise)
2 teaspoons white miso
1 tablespoon apple cider vinegar
1/2 teaspoon sesame oil
1 teaspoon sesame seed

Cut makina and kamaboko into strips.

Combine dressing ingredients. Mix dressing with makina and kamaboko. Garnish with sesame seed. Serves 6.

Approximate nutritional analysis, per serving: 200 calories, 17 g total fat, 2 g saturated fat, 25 mg cholesterol, 500 mg sodium, 7 g carbohydrate, 1 g fiber, 1 g sugar, 6 g protein.

Flower Drum Salad

» Dressing:
5 tablespoons vegetable oil (consider canola oil)
3 tablespoons apple cider vinegar
1 tablespoon toasted sesame seeds
1 teaspoon soy sauce
1 teaspoon Worcestershire sauce
2 teaspoons sugar
1/4 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon pepper

Combine dressing ingredients. Mix thoroughly. Add bamboo shoots, green onion and water chestnuts; marinate 1 hour.

Drain oranges. Coarsely shred Chinese cabbage. Chop watercress; add oranges and cabbage. Add bamboo-shoot mixture and toss. Serves 6.

Approximate nutritional analysis, per serving: 160 calories, 12 g total fat, 1 g saturated fat, no cholesterol, 170 mg sodium, 13 g carbohydrate, 2 g fiber, 8 g sugar, 2 g protein.