Salad on Rye?

Salad or sandwich? It used to be a choice for lunch or supper.

But consider the three recipes that follow. Each can be served as a salad (on a lettuce-lined plate, garnished with sliced fresh vegetables or fruits) or as a sandwich (tucked into pita rounds, flour tortillas, baguettes or between toasted bread slices).

These salads are also lower in fat than you might expect. It’s not just the use of light mayonnaise that accomplishes this, but other ingredients as well, especially sliced lettuce that when mixed into the salad gives nice moisture and texture.

English stoneware bowls in curried turkey salad photo on cover from Cookware Specialists of L.A., L.A. Mart.

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CURRIED TURKEY SALAD

1 1/2 cups diced cooked turkey 3/4 cup diced celery 2 tablespoons currants 1 cup thinly sliced Romaine lettuce 1 1/2 tablespoons light mayonnaise 1 1/2 tablespoons lowfat plain yogurt 1 tablespoon honey 1 tablespoon plus 1 teaspoon curry powder, preferably Madras 1/2 teaspoon Dijon mustard Freshly ground pepper You can serve this salad on lettuce leaves garnished with cantaloupe wedges, grape clusters and apple slices, or serve it rolled up in a warm flour tortilla. Chicken, shrimp or scallops can be substituted for the turkey. Combine turkey, celery, currants and lettuce in small bowl. Mix with fork. Combine mayonnaise, yogurt, honey, curry, mustard and pepper in small dish. Add to turkey mixture and stir until well mixed. Adjust seasonings to taste. Can be madeday ahead and refrigerated. Stir well before using. Makes 2 servings. Each serving contains about: 173 calories; 187 mg sodium; 38 mg cholesterol; 6 grams fat; 15 grams carbohydrates; 15 grams protein; 0.80 gram fiber.

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LULU’S TUNA SALAD

1 (6-ounce) can white tuna, packed in water, drained 3 tablespoons diced celery 1/4 cup diced sweet red pepper 1 tablespoon plus 2 teaspoons drained sweet pickle relish 1 cup thinly sliced Romaine lettuce 1 1/2 tablespoons light mayonnaise 2 teaspoons Dijon mustard Freshly ground pepper

This tuna salad offers the real taste of tuna salad without the fat you usually expect. It’s such a juicy combination that it’s not necessary to slather any mayonnaise on the bread if you’re making a sandwich.

Put tuna in small bowl. Use fork to break up tuna. Add celery, sweet red pepper, relish and lettuce. Mix well.

Combine mayonnaise, mustard and pepper in small dish.

Add to tuna. Mix well. Adjust seasonings to taste. Can be made day ahead and refrigerated. Stir before using.

Makes 2 servings.

Each serving contains about:

187 calories; 329 mg sodium; 36 mg cholesterol; 6 grams fat; 7 grams carbohydrates; 23 grams protein; 0.50 gram fiber.

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DEEP RED VEGETABLE COBB SALAD

1 (16-ounce) can whole small beets 2 large tomatoes 2 medium carrots 1/2 cup minced red onion 2 cups diced iceberg lettuce 1/3 cup crumbled blue cheese 1 tablespoon fresh lemon juice 1 tablespoon balsamic vinegar 2 teaspoons oil 2 teaspoons honey 2 teaspoons Dijon mustard 1/4 teaspoon salt Freshly ground pepper

Drain beets and cut into 1/3-inch dice. Peel and seed tomatoes, then cut into 1/3-inch dice. Cut carrots to coarse chop.

Combine beets, tomatoes, carrots, onion, lettuce and blue cheese in small bowl. Mix well.

Combine lemon juice, vinegar, oil, honey, mustard, salt and pepper to taste in another small bowl.

Add honey mixture to beet mixture. Mix well. Adjust seasonings to taste. Can be made few hours ahead and refrigerated.

Makes 3 servings.

Each serving contains about:

237 calories; 634 mg sodium; 11 mg cholesterol; 8 grams fat; 35 grams carbohydrates; 9 grams protein; 3.36 grams fiber.