 Bean Salad Broccoli Salad Cauliflower SaladChinese Chicken SaladCurried Shrimp and Rice SaladEggplant SaladFree Vegetable Salad Grilled Chicken/Veggie SaladPasta SaladMacaroni Salad
Bean Salad
Here's a recipe that is basically free! I use this in the summer like the Veggie soup in the winter. 2 cans yellow beans, drained 2 cans green beans, drained 2 cans carrots, drained 1 med onion, chopped 1 med bell pepper, chopped 5 pkg sweetner 2/3 c vinegar 1 t salt 1/8 t pepper Combine beans, carrrots, onion & pepper. Combine remaining ingredients & bring to a boil. Pour over bean mixture. Mix & Chill. Serves 8: 1/2 FR/V I often just use non fat Italian salad dressing. Back to Menu
"Broccoli Salad"
Serves 4 4 cups broccoli florets, blanced 1/2 cup chopped onion 1/2 cup raisins 2 slices crisp cooked turkey bacon (30 cal/slice), crumbled 3/4 cup plain nonfat yogurt 2 Tablespoons + 2 teaspoons reduced-calorie mayonnaise 2 Tablespoons cider vinegar 1 Tablespoon granulated sugar 1. In a large bowl combine broccoli, onions, raisins and bacon. 2. In a small bowl, mix together yogurt, mayo, vinegar and sugar. Pour over broccoli mixture; toss. Refrigerate overnight. Each serving provides: 1/4 P/M, 1 FA, 3 1/4 F/V, 25 opt cal 4 g fat, 6 g fiber Back to Menu
"Cauliflower Salad"
WW Recipe Exhange --SALAD-- 1 large head of cauliflower 1/2 green pepper, chopped fine 1/2 onion, chopped fine 1/4 cup celery, chopped fine 1 carrot, grated fine 1 egg, hard boiled --DRESSING-- 1 tbsp miracle whip light 1 tsp vinegar 1 dab of mustard 1 pkg sweetener Tender cook cauliflower and break into small pieces. Add all salad ingredients to cauliflower and toss gently. Mix dressing well and add to salad. Makes 6 servings: each = 1 veg. and 20 opt. cal Back to Menu
"Chinese Chicken Salad"
Hi everyone, This recipe for Chinese Chicken Salad sounded really great! I'm trying it tonight. If someone could help me figure out the selections I would really appreciate it! Thanks in advance. 3 tbs seasoned rice vinegar 3 tbs soy sauce 3 tbs applesauce 1 clove minced garlic 1/2 tsp chinese 5 spice powder 1 tbs dark sesame seed oil 10 oz chinese style noodles 1 tbs grated fresh ginger 1/2 tsp fresh grated lemon peel 4 chicken breasts, boneless+skinless nonstick cooking spray 4 - 6 spinach leaves, rinsed 1/4 cup green onions 1. Combine the rice vinegar,soy sauce,applesauce,garlic, spice powder,and sesame oil. Set aside. 2. Preheat a coal or gas grill to medium. 3. In a 5 to 6 quart stock pot, bring 3 quarts of water to a boil. Add noodles and cook until tender. About 2-3 minutes, drain. Immerse in cold water,drain. Place noodles in a large bowl. Add 1/4 cup of the dressing,along with the ginger and lemon peel. Mix and set aside. 4. Lightly spray grill with non-stick spray and place chicken on the grill. Cook, turning once, and baste with the remaining dressing until meat is done. About 6 to 8 minutes. 5. When chicken is done cut into 1/2 in. slices. 6. Line 4 dinner plates with spinach leaves. Top with noodles and chicken. Drizzle on remaining dressing and top with chopped green onions. Serve immediately. Back to Menu
"Curried Shrimp and Rice Salad"
4 Servings 1 cup finely chopped onions 1/2 cup low sodium chicken broth 1 tablespoon curry powder 2 tablespoons apricot spreadable fruit 2 tablespoons golden raisins 4 ounces white or basmati rice 2 small unpared McIntoch apples 2 medium bananas (peeled), 1/4 thick slices 1 tablespoon fresh lemon juice 12 ounces cooked, peeled deveined shrimp 1 cup celery, chopped 1 1/2 cups plain nonfat yogurt 2 tablespoons + 2 teaspoons reduced cal mayonnaise 1/2 teaspoon salt 2 cups Boston, bibb or other lettuce leaves --GARNISH-- Limes slices or cilantro, optional 1. In small saucepan, brings onions, broth and curry powder to gentle boil. Reduce heat, simmer until onions are soft, about 5-7 minutes. Remove from heat. Stir in spreadable fruit and raisins. Cool completely. 2. Cook rice until tender, according to package directions. Rinse, drain and refrigerate. 3. Core apples and cut into 1 inch cubes. In medium bowl, toss apples with banana slices and juice. Stir in shrimp, celery and rice. In medium bowl, whisk together the broth mixture with the yogurt, mayonnaise and salt. Pour over the fruit and shrimp mixture and stir gently to coat. 4. Serve on bed of lettuce. Garnish with fresh lime slices and cilantro leaves if desired. Each serving: 1/2 milk, 1 fat, 2 1/4 fruits, 2 vegetables, 1 1/2 proteins, 1 bread, 3 optional calories, 5 grams fat, 4 grams fiber This recipe is in the WW Complete Cookbook & Program Basics. Back to Menu
"Eggplant Salad"
(Served Warm) --DRESSING-- 1/4 c white wine vinegar 1/4 c chicken broth, low-salt 1 TBS minched green onion 1/2 tsp dried oregano 1/4 tsp pepper 1 TBS olive oil, can be omitted --SALAD-- 1 lb eggplant, 1/4-inch slices 1 c bell pepper strips, yellow/green/red 1 c cherry tomatoes, or regular 1 TBS ripe olives Combine first 6 ingredients and shake well. Coat a skillet with cooking spray on medium heat and cook eggplant 2 minutes on each side. Add bell pepper and cook 7 minutes more. Serve on a lettuce-lined platter and drizzle with dressing (first 7 ingredients). Serves 4: 1 serving 72 calories. - - - - - - - - - 1/2 cup of chicken broth counts as only 10 OC Back to Menu
"Free Vegetable Salad"
Here is an up-date to this Bean Salad 1 can green beans 1 can yellow beans 1 1/2 c broccoli flowerettes 1/4 c onion, dices 1 c mushrooms 1 c grated carrots 1 1/2 c cauliflower 1/2 c red bell pepper, diced 1/2 c yellow bell pepper, diced 1/2 c green bell pepper, diced Non Fat Italian Salad dressing, to coat Combine and enjoy. If you don't like something... leave it out... If you like some other free veggie... add it! Back to Menu
"Grilled Chicken/Veggie Salad"
Served with garlic bread 3 oz chicken breasts onion slices green pepper eggplant slices Marinate all in fat-free Italian dressing. Put everything on the grill. Serve on a bed of lettuce with fat-free Italian dressing (I think Wish Bone is the best). I'm also going to grill slices of bread (from my bread machine) on the grill. I'll spray them with Pam and sprinkle with garlic salt. Back to Menu
"Pasta Salad"
Makes 6 servings 1/2 lb rotini, curly pastas 1/4 lb diced ham/chicken/shrimp 1/4 c parmesan cheese, low-fat grated 8 oz bag frozen broccoli+cauliflower+carrot mix, or any mix you prefer 4 oz fat-free italian dressing Cook and drain you pasta; Add thawed veggies, diced protein ; pour dressing over and toss. The sprinkle with the parmesan cheese and toss again. One = 2B, 1-1/2 P/M and optional calories for the salad dressing, take calorie count from the bottle. Back to Menu
"Macaroni Salad"
Macaroni SaladWeight Watchers Favorite Homestyle Recipes Cookbook 2 1/2 cups penne or ziti, cooked 3/4 cup plain nonfat yogurt 1/4 cup onion, chopped 1/4 cup celery, chopped 1 hard-cooked egg, finely chopped 1 tablespoon prepared mustard 1 tablespoon sweet pickle relish granulated sugar substitute to equal 2 teaspoons sugar 1/2 teaspoon seasoned salt 1/4 teaspoon black pepper, freshly ground --GARNISH-- chopped fresh parsley, optional In large bowl, combine all ingredients until blended. Cover and refrigerate several hours, or overnight. Garnish with parsley, if desired. Makes 4 servings. Each serving (1 1/4 cup) provides: 1/4 Milk 1/4 Protein 1/4 Vegetable 1 1/4 Bread 5 optional calories Per Serving: 181 Calories, 9 g Protein, 2 g Fat, 31 g Carbohydrate, 107 mg Calcium, 284 mg Sodium, 54 mg Cholesterol, 2 g Dietary Fiber Back to Menu
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