Recipe: Seven-Layer Salad with Ranch Dressing (low fat)

Low Fat Seven-Layer Salad with Ranch Dressing
From: the American Institute for Cancer Research

Do you recall the layered salads popular back in the seventies and eighties? They include so many goodies they can suffice as the only side dish. Designed to be made in advance, these salads are perfect for feeding a dozen or more. They survive on the buffet table without wilting, too. If anything, they taste even better by the time people are back for seconds.

Layered salads are like an archaeological dig of easily assembled ingredients. Shredded lettuce is the classic bedrock of a layered salad. Above it come layers of five or more chunky choices, including canned beans, thawed frozen green peas and other ready-to-eat foods added straight from a can or a package, plus sliced fresh tomatoes and onion.

Often topped with diced cheese, layered salads were usually bathed in a creamy, dense, mayonnaise-based dressing. Applied ahead of time, even the night before, it worked down through the layers while in the dark silence of the fridge, marinating them in its tangy flavor. When the salad was tossed, just before serving, it unified all the ingredients and made eating the salad a delicious process of discovery.

Slimming down the dressing, I use fat-free buttermilk and low-fat mayo. Thick enough to coat the salad nicely, this ranch dressing travels from the top to the bottom of the bowl fast enough that you can serve this salad without starting a day ahead, unless you prefer to. If possible, use a clear bowl so everyone can appreciate the colorful layers.

1 cup fat-free (or reduced-fat) buttermilk
1/4 cup reduced-fat mayonnaise
1 tsp. finely minced garlic
1 tsp. dried oregano
1 tsp. Worcestershire sauce
Pinch cayenne pepper
Salt and freshly ground black pepper, to taste
1 can (19 oz.) kidney beans, rinsed and drained
6 romaine lettuce leaves, halved lengthwise and cut crosswise in 1/2-inch strips
2 large tomatoes, seeded and diced
6 thin slices red onion, chopped
1 package (10 oz.) frozen green peas, defrosted
2 cups jicama, cut in 1/2-inch cubes
1 cup (4 oz.) reduced-fat shredded cheddar cheese

In a small bowl, place buttermilk, mayonnaise, garlic, oregano, Worcestershire sauce, cayenne, and salt and pepper to taste. Whisk together until well blended. Cover and refrigerate dressing at least 30 minutes.

To make salad, place a layer of kidney beans in a deep, 8-inch glass serving bowl. On top of beans, add, in succeeding layers, lettuce, tomatoes, onion, peas and jicama. Sprinkle cheese over top. Pour dressing evenly over salad. Cover with plastic wrap and refrigerate 1 to 3 hours. Just before serving, toss well and serve.

Makes 12 servings.

Per serving: 120 calories, 3 g. total fat (1 g. saturated fat), 177 g. carbohydrate, 7 g. protein, 5 g. dietary fiber, 280 mg. sodium.