Summer Slaw

Looking for a light summer salad to serve along-side something that has enough flavor to hold it’s own? Then this salad is the perfect pairing.

Source: Weight Watchers weekly reader
Serves: 6- 1 points plus

Ingredients:
4 cups shredded Napa cabbage
1 ½ cups peeled and shredded jicama
1 cup shredded radishes
2 Tbs fresh lime juice
2 Tbs rice vinegar
1 tsp dark sesame oil
½ tsp ground cumin
½ tsp salt

Toss the cabbage, jicama and radishes in a salad bowl.

Add other ingredients and toss to coat.

*To slice the jicama and radishes, pass them through the large holes of a box grater. If making this in advance, store it covered in the refrigerator for up to 2 days omitting the salt; add just before serving.

I thought the cumin was a bit strong so next time I’ll probably only use ¼ tsp.

Couscous Salad

Need a different side item to go with your normal chicken breast dinner? Tired of a mixed green salad? Try this fancied up couscous salad. It is better when it’s fresh…so don’t wait too long before you dig in!

Source: Weight Watchers- weekly reader Ingredients: serves 4, 5 points plus

1/2 tsp salt, divided

1/2 cup quick cooking whole-wheat couscous

15 oz canned kidney beans, rinsed and drained

2 med. Scallions, trimmed and chopped

1 cup cooked, chopped broccoli

¼ tsp crushed red pepper flakes, optional

¼ tsp cumin seeds

1/3 cup canned tomato juice

1 Tbs white wine vinegar

1 tsp olive oil

Combine ¾ cup water and ¼ tsp salt in a small saucepan; bring to a boil. Stir in couscous and reduce heat to low; cover and simmer for 2 minutes. Remove from heat and set couscous aside, covered, for 10 minutes. Uncover pan, fluff couscous with fork and spoon into a serving bowl. Let cool to room temp.

When cool: add beans, scallions and broccoli; toss gently but well.

In a small bowl, combine red pepper, cumin, remaining ¼ tsp salt and tomato juice; stir well. Stir in vinegar and oil and pour over salad; toss gently but well.

Yields about 1 cup per serving.

Notes: I didn’t have cumin seeds so I just used ground cumin; I thought it was just as good. I also added some shredded carrots and shredded cabbage. Yummy

Chicken and Napa Cabbage Salad

There are a few ingredients that always seem to catch my eye. If you’ve been reading my blog for long, you probably know I prefer anything with blueberries, pumpkin and fresh ginger. But another one I haven’t written too much about is Asian sesame oil. It’s amazing the flavor this oil adds to any dish…especially if you want a more ethnic taste. It just takes a little bit….so only add it by the tsp!

Source: Weight Watchers Momentum Cookbook

Ingredients: entire recipe is 8 points plus
2 Tbl lime juice
2 tsp Asian (dark) sesame oil (2 points plus)
½ tsp salt
¼ tsp black pepper
5 cups thinly sliced Napa cabbage
6 oz. shredded cooked chicken breast (6 points plus)
1 cup matchstick-cut carrots
1 green bell pepper, thinly sliced
2 scallions, thinly sliced

To make the dressing, whisk together the lime juice, sesame oil, salt and pepper in a serving bowl.

Add the remaining ingredients to the dressing and toss to coat.

Note: With two teaspoons of oil, I almost thought it overpowered the freshness of the lime. Next time I think I’ll try one tsp and then add more if needed.

This is a fresh salad that can be enjoyed by two or as many as four. Just depends if you want it as your meal or a small side salad.

Chicken Salad

After I found out the creamy chicken salad from the store had 8 points in a mere 1/3 cup serving (not including the bread!) I decided I could do way better and set out to make a wonderful healthy rendition myself.

Ingredients:

1 can chicken breast

10 grapes- quartered

1/4 apple- chunked

1 T plus 1 t dijon mustard

1/4 cup mayo- add another 1/8 cup if needed

1/2 stalk celery- diced

Mix all together and serve on wheat or orrowheat bread!! So yummy and much better than the store bought stuff......

Cocunut Shrimp with Black Bean and Mango Salad

What a wonderful melody of flavors! This one didn't let us down and I'm sure it won't for you either.

Source: Weight Watchers

Note: The shrimp part of the recipe is designed to be used for two meals (serves 4). Feel free to save some for left overs or adjust for just two servings.

Ingredients for shrimp:
1/2 cup unsweetened coconut
1/3 cup flour
3/4 t salt
1/ t crushed red pepper
1 large egg
1 lb jumbo shrimp, peeled (tails left on), deveined, butterflied and patted dry
1/4 cup apricot all-fruit spread
1 T prepared horseradish
1 t teriyaki or soy sauce

1. Preheat oven to 450. Spray a baking sheet with nonstick spray.
2. Combine the coconut, flour, salt and red pepper on a plate.
3. Beat the egg in a med. bowl. Add the shrimp and toss to coat. Lift each shrimp from the egg, letting the excess egg drip off the shrimp, then coat in the coconut mixture, pressing to adhere. Place shrimp on the baking sheet in a single layer. Lightly spray with nonstick spray. Bake until the shrimp are golden on the outside and opaque in the center, about 10 minutes.
4. Meanwhile, combine the apricot spread, horseradish and teriyaki sauce in a small bowl.
5. Transfer half of the cooked shrimp to a plate to cool. Then cover with plastic wrap and refrigerate for up to 2 days for later use. Serve the remaining shrimp with the apricot sauce and the following black bean salad.

Ingredients for Black Bean and Mango Salsa for 2:
1/4 cup finely chopped red onion
1 T chopped fresh cilantro
2 t fresh lime juice
1 t extra virgin olive oil
1/8 t salt
1/8 t cumin
1 cup canned black beans, rinsed and drained
1/2 cup fresh or thawed frozen corn
1/2 cup fresh mango chunks

Combine the onion, cilantro, lime juice, oil, salt and cumin in a med. bowl. Gently stir in the black beans, corn and mango and serve with half of the shrimp recipe above.

Notes: If you would like, go ahead and take the tails off. Just a pain when you go to eat them. Egg substitute can be used in place of the egg. 425 is plenty of heat and I would suggest to turn the shrimp mid-way through. I used canned corn and didn't add the oil.

Taco Salad

This has been one of my family's favorites ever since I can remember and I'm happy to pass it along and hopefully make it one of your family's too!

Ingredients: For 2

1/2 lb ground turkey or lean ground beef

taco seasoning

lettuce

tomato

red cabbage

cucumber

carrots

onions

freshly grated cheese

Doritos

Cook turkey until no longer pink. Add taco seasoning. Put crushed up Doritos on bottom of plate. Assemble desired salad on top and add with warm meat. Freshly grated cheese has way more flavor than the pre-shredded stuff you buy in the store and when it comes to things like this, you can cut on the calories with the extra sharpness of the cheese. Top with a little bit of reduced fat or fat free Ranch. Also, if you want to save even more calories, skip out on the ranch and just use salsa!

Grilled Chicken with salad

This may be pretty basic but it's basic that we forget about. Grill chicken with your favorite marinade and slice it up and throw a salad together. Easy, healthy and a pretty week night meal.



Here's how I did mine....


2 chicken breasts with Teriyaki marinade
lettuce
carrots
bell pepper
feta cheese
cucumber


Marinate the chicken for at least 30 minutes. Grill breasts for about 10 min per each side. It's important to NOT overcook chicken. It can be a wonderful juicy meat if people give it a chance.


Prepare what salad items you like and put together. Top with the warm meat. if you decide to have cheese, the meat will melt it nicely. Since I had feta on this, I didn't even add a dressing. Wonderful light salad that was very satisfying! If you skimp on other ingredients that add calories, feel free to double the meat for 2 servings.

My favorite kitchen utensil is a cheap scale that I bought at Wal-Mart. It's so easy for us to overeat when storebought meats are not portioned for one. **One serving of cooked chicken breast with no skin or bones is 3oz. So..do yourself a favor and get a little kitchen scale.