Healthy Reuben Salad Recipe

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This healthy reuben salad recipe is part of social shopper amplification that I participated in for Collective Bias and their advertiser, Pick ‘n Save.  I’m a member of the Collective Bias®  Social Fabric® Community.  I was compensated for this post, but as always, all thoughts and opinions are my own.

healthy reuben salad ingredients
I love my local grocery store, but if I’m not diligent about my “duck and cover” routine, the layout of my local Pick ‘n Save can suck me in to the carbohydrate danger zone very quickly.  The minute I walk through the double doors, I’m facing the bread aisle straight in the face.  To my right is the produce section, but it’s against the outside wall of the store, so to get there, I FIRST I have to walk through the deli AND the bakery.  Oh mercy…

Of course, with St. Patrick’s Day coming up soon, there were huge displays of delicious, starchy carbs waiting to tempt me… Freshly baked Pumpernickel Rye bread on my left, russet potatoes straight ahead, and sugar loaded coleslaw on my right.

Potato display at Pick 'n Save in Appleton, Wisconsin #MyPicknSave #shop

Wouldn’t a potato display like that suck you right in?  I could hear it calling my name!

I was nearly ready to mourn my loss when I snapped out of my pity party and realized that there were also healthy choices available to help feed my craving for St. Patrick’s Day food, and I wouldn’t even have to sacrifice great taste for using them! So I filled my cart with some freshly shaved corned beef and a nice sized hunk of Swiss cheese from the deli, some healthy veggies from the produce section, and the ingredients to make my own thousand island dressing.

I then stood tall and shouted, “I don’t need no stinkin’ carbs!”  Umm… I may have shouted that inwardly, for fear of public humiliation and a couple of days in a padded room.  That being said, if you dare me, I might be brave enough to shout it out to the Pick ‘n Save Twitter account and Facebook page, though.  😉

Keepin’ it Healthy

Most of my regular readers know how difficult it’s been for me to keep my intake of carbs under control.  It’s so easy for me to say that I’ll eat them in moderation, but my poor actions (and the scale) always speak louder than my words.  More power to those of you who can do it.

I’ve decided to make some delicious substitutes.  For example, I’ve been subbing cauliflower for potatoes. By pushing cooked cauliflower through a potato ricer, I can create bowls of fluffy “rice” and mock mashed potatoes.

Frieda’s Produce (which is sold at Pick ‘n Save) carries a line of baby cauliflowers that are as delicious as they are adorable.  I decided to use some of the baby purple and Romanesco varieties in my deconstructed Reuben salad recipe. I love the pop of color that it gave to the pale colored cabbage.  I realize that a Reuben sandwich calls for sauerkraut, and I suppose I COULD have used it in my salad, but seriously, a salad built on a bed of sauerkraut wasn’t quite what my taste buds had in mind.

FOOD FACTS – Colored Baby Cauliflower

  • Baby cauliflower are just miniature versions of conventional cauliflower. Although they look different than the white variety, the taste is just the same.
  • Colors available are green, purple and orange.
  • The orange and purple are higher in antioxidants than the regular white variety. Purple cauliflower’s true origin is not known, but the purple color IS natural. An antioxidant called “anthocyanin” gives it the purple pigment.
  • Cauliflower is high in vitamin C
  • One cup (100 grams) of cauliflower has 25 calories, no fat grams, 2 net grams of carbs, and 2 grams of protein.

Oh, before I forget, please leave a comment under this post to let me know if you like these food facts I’ve been including in my posts.

I like doing it because there are so many foods that I don’t buy, simply because I know so little about them.  The more I know about foods that I’ve never tried, the more willing I am to try them. Plus, if I have accurate nutritional information, it helps me to plan out my meals so they’re nutritionally sound.

Do you feel that way, too, or would you rather have me jump right into the recipe?

Healthy Reuben Salad from itsyummi.com with a low carb 1000 Island Dressing!

 

Preparing the Salad

To assemble the reuben salad, all I had to do was to make the veggies, meat, and cheese look pretty in the bowl. I had fun layering everything into individual sized trifle bowls, but you could give your presentation a big wow factor by layering everything into one large glass bowl to serve from.  It’s a great idea for potluck dinner salads.  Just layer everything in whatever order you want it to appear in.  I put the cabbage on the bottom, treating it just like lettuce.  Next, I added my baby cauliflowers, then the corned beef, a little more cabbage, some sliced cherry tomatoes, and the cheese on the top.  Drizzle all of that gorgeous, delicious salad with some low-carb Thousand Island Dressing and you’ll be sitting as fit and pretty as the salad!

 

Another great St. Patrick’s recipe to try, andone that would be great with this healthy reuben salad are these spinach Parmesan sable crackers!


Spinach Parmesan Sable Crackers from ItsYummi.com ~ Get your salty snack fix without all of the fat, calories, and guilt!

I hope you enjoy this healthy reuben salad recipe

Healthy Reuben Salad Recipe with Low Carb Thousand Island Dressing
Prep Time
15 mins
Total Time
15 mins
 

Flavors of the classic, calorie loaded Reuben sandwich, layered together in a delicious, healthy salad, with low carb Thousand Island Dressing

Servings: 4
Calories: 724 kcal
Ingredients
  • FOR THE SALAD
  • 1 small head green cabbage cored, and thinly sliced
  • 2 cups colored cauliflower florets (I used Frieda's purple & Romanesco)
  • 1 cup cherry tomatoes sliced in half
  • 8 ounces corned beef shaved or very thinly sliced
  • 4 ounces Swiss cheese shredded
  • FOR THE THOUSAND ISLAND DRESSING
  • 1 cup mayonnaise
  • 1/3 cup sugar-free tomato ketchup
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon sea or Kosher salt
  • 2 Tablespoons sugar-free sweet pickle relish (use dill relish if you can't find sugar-free)
Instructions
  1. After cleaning and slicing them, layer cabbage, cauliflower, tomatoes, corned beef, and cheese into a large glass salad bowl or 4 individual glass bowls. *See Notes. Serve with Low Carb Thousand Island Dressing
  2. DRESSING
  3. In a large bowl, use a mixing spatula or spoon to combine mayonnaise, ketchup, onion powder, garlic powder, salt, and pickle relish. If a thinner consistency is desired, add 1/2 teaspoon of tap water at a time until desired consistency is reached.
Recipe Notes

NOTES
If presentation doesn't matter, feel free to toss and serve all salad ingredients together in any type of bowl(s) you desire.

Nutrition Facts
Healthy Reuben Salad Recipe with Low Carb Thousand Island Dressing
Amount Per Serving
Calories 724 Calories from Fat 558
% Daily Value*
Total Fat 62g 95%
Saturated Fat 14g 70%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 79mg 26%
Sodium 1320mg 55%
Potassium 0mg 0%
Total Carbohydrates 24g 8%
Dietary Fiber 6g 24%
Sugars 15g
Protein 21g 42%
Vitamin A 0%
Vitamin C 0%
Calcium 0%
Iron 0%
* Percent Daily Values are based on a 2000 calorie diet.

Want to see more great recipes like this one? Just head over to this Pinterest page, search for #MyPicknSave, and fill up your meal planner!

One final note of thanks to the great friends and community I’m party of with Collective Bias. It’s not every day that I get to work with such amazing people, but everyone from the helpful and speedy IT team, to the campaign leaders I’ve worked with (I LERVE you, Summer and Christy!), and straight to upper management are beyond awesome, and they make this job of mine SO much more joyful! I’m SO grateful to be part of the #CollectiveBias team. <3

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10 Replies to "Healthy Reuben Salad Recipe"

  • Kristi Rimkus March 28, 2015 (11:00 am)

    What a terrific idea. I can’t wait to give this a try.

  • Summer Davis March 23, 2014 (8:01 pm)

    I LOVE LOVE LOVE your food facts! I learn something every time I read your posts and I think it’s fantastic. Thank you for taking the time to research these things for us. Plus, this recipe makes my mouth water, and you are a great chef. I can’t wait to try one of your creations in person some day. #client

    • Chef Becca March 23, 2014 (8:15 pm)

      I’m SO glad to hear that my food facts are being seen and enjoyed, Summer! It makes me happy to know that I’m feeding stomachs AND spirits! Oh, and you’re welcome to come on over to Wisconsin for a bowl of this salad any time you’d like 🙂

  • Ali March 13, 2014 (3:10 pm)

    I am a carb lover too:) Those potatoes always taste so good!:) I love this healthy alternative to the traditional St. Patty’s day meal! So yummy! #client

    • Chef Becca March 13, 2014 (7:27 pm)

      Long live carb lovers, Ali! I’m excited to have found a way for us to be happy without them, though 🙂

  • Cindy @ Hun... What's for Dinner? March 12, 2014 (9:16 am)

    Oh YUM Becca. What a great salad. Thank you so much for sharing at Simple Supper Tuesday.

    • Chef Becca March 12, 2014 (10:18 am)

      Thanks for hosting the party and for stopping by, Cindy!

  • Libby with Lemony Thyme March 7, 2014 (5:04 pm)

    I am so in love with this salad Becca. I’ve got a huge crush on Reuben. And I love his new leaner look 😉 I’m with Karen, keep the food facts coming. Can never, ever get enough foodie knowledge. xo Libby

    • Chef Becca March 8, 2014 (7:35 am)

      Thanks, Libby! That Reuben is one studly guy, isn’t he? 😉

  • Karen @ Baking In A Tornado March 7, 2014 (8:53 am)

    Your salad is beautiful, I love having the flavor of the sandwich without all the heaviness. And yes, I do appreciate all the food facts.

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