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Chinese Salad Prep: 15 min. For 4 servings: - 6 ounces red cabbage\raw, finely shredded
- 2 Chinese cabbage leaves, shredded
- 1/4 lb. bean sprouts
- 2 sticks celery, chopped
- 1 piece of cucumber, 2 inch, cut into strips
- 2 Tbs. salad cream
- 1/4 cup plain yogurt
- 1 tsp. soy sauce
- salt and pepper
Place the red cabbage in a bowl and add the Chinese leaves, bean sprouts, celery and cucumber. Mix together the dressing ingredients, with salt and pepper to taste, and add to the vegetables. Mix well and transfer to a serving bowl. Per serving: calories 59, fat 2.2g, 30% calories from fat, cholesterol 2mg, protein 3.1g, carbohydrates 8.5g, fiber 2.9g, sugar 5.0g, sodium 124mg, diet points 1.3. |
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Spiced Grape and Yogurt Salad Prep: 5 min, plus refrigeration time. For 4 servings: - 1/4 cup vanilla lowfat yogurt
- 1/8 tsp. ground cinnamon
- 1/8 tsp. ground cardamom
- 1 cup seedless green grapes
- 1 cup seedless red or black grapes
Combine first 3 ingredients in a large bowl and mix well. Add grapes and stir gently until well coated. Cover and refrigerate until chilled. Per serving: calories 70, fat 0.7g, 8% calories from fat, cholesterol 1mg, protein 1.4g, carbohydrates 16.5g, fiber 0.9g, sugar 15.6g, sodium 12mg, diet points 1.8. |
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Green Goddess Salad Prep: 10 min.For 4 servings: - 1/4 cup lowfat cottage cheese
- 3 Tbs. buttermilk
- 1 Tbs. parsley, chopped
- 1/8 tsp. salt (optional)
- 1-1/2 tsp. cider vinegar
- 1/8 tsp. hot red pepper sauce
- 1 clove garlic, minced
- 1 lb. european salad (or other packaged salad mix)
- 1 cup cool herb croutons
Combine all ingredients, except lettuce and croutons, in a blender. Process mixture until smooth. Place lettuce in a salad bowl with dressing and toss and serve with croutons. Per serving: calories 81, fat 2.3g, 25% calories from fat, cholesterol 1mg, protein 5.1g, carbohydrates 10.4g, fiber 2.5g, sugar 1.6g, sodium 204mg, diet points 1.8. |
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Grilled Eggplant Salad Prep: 10 min, Cook: 20 min, plus cooling time.For 4 servings: - 2 eggplants
- 2 cloves garlic, crushed
- 1 onion\raw, sliced
- 1 Tbs. parsley, chopped
- 1/4 cup low fat plain yogurt
- salt and pepper
Pierce eggplants with a fork and grill in a 350°F grill for 20 minutes, turning frequently. Cool, then peel and chop. Mix with remaining ingredients and transfer to a serving dish. Per serving: calories 95, fat 0.8g, 7% calories from fat, cholesterol 1mg, protein 4.1g, carbohydrates 21.0g, fiber 7.5g, sugar 12.3g, sodium 21mg, diet points 1.0. |
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Classic Tossed Salad Prep: 5 min.For 4 servings: - 1 lb. european salad (or other packaged salad mix)
- 2-1/2 Tbs. olive oil
- 1-1/2 Tbs. red wine vinegar
- 1-1/2 tsp. Dijon mustard
- 1 clove garlic, minced
- 1/4 tsp. salt (optional), or to taste
Place lettuce in a salad bowl. Combine remaining ingredients in a jar with a tight-fitting lid. Season with pepper to taste and shake vigorously. Pour dressing over salad and toss. Per serving: calories 96, fat 8.8g, 78% calories from fat, cholesterol 0mg, protein 2.0g, carbohydrates 3.4g, fiber 2.0g, sugar 0.9g, sodium 34mg, diet points 2.8. |
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Black Bean Salad wit Feta 2 (15-ounce) cans black beans, rinsed and drained 1 sweet red bell pepper, cored, seeded, and chopped 2 cups finely chopped cabbage 4 green onions , chopped 4 ounces feta cheese, crumbled 1/4 cup chopped fresh parsley leaves 1 clove garlic, minced 1/4 cup fresh lemon juice 1 tablespoon extra-virgin olive oil, Salt and pepper to taste In a large bowl, combine beans, bell pepper, cabbage, onion, feta cheese, parsley, garlic, lemon juice, olive oil, salt, and pepper; toss to mix. Cover and refrigerate until well chilled. Makes 8 servings (1 cup each) Black Bean Salad wit Feta - Nutritional Information I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen. | Item | Amount | Fat Grams | Calories | WW Points | black beans | 2 (15-ounce) cans | 3 | 600 | 8.6 | bell pepper, red | 1 each | .2 | 30 | .9 | cabbage, shredded | 2 cups | 0 | 25 | .8 | green onions | 4 each | 0 | 10 | .7 | feta cheese | 4 ounces | 31.6 | 298.8 | 9.1 | garlic | 1 clove | 0 | 5 | .6 | lemon juice | 1/4 cup | 0 | 20 | .9 | olive oil | 1 tablespoon | 14 | 120 | 4 | Recipe Totals | | 48.8 | 1108.8 | 25.6 | Recipe makes 8 servings. Each Serving Totals - 6.1 Fat Grams,138.6 calories, 3.2 WW Points | |
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Couscous Salad with Dried Cherries 2/3 cup water 1/2 cup couscous, uncooked 1/3 cup dried cherries (tart or sour cherries) coarsely chopped 1/3 cup coarsely chopped carrots 1/3 cup chopped cucumber 2 green onions, sliced 2 tablespoons balsamic vinegar or raspberry vinegar* 1 tablespoon extra-virgin olive oil 1 tablespoon Dijon-style mustard Salt and pepper to taste * Any flavored vinegar (of your choice) will work. In a medium-size saucepan, bring water to a boil; stir in couscous. Remove from heat and let stand, covered, for 5 minutes. Uncover, fluff with a fork, and let cool an additional 10 minutes. Stir in dried cherries, carrots, cucumber, and green onions; mix well. In a small bowl, combine vinegar, olive oil, and mustard; mix well. Pour over couscous mixture; stir to coat all ingredients. Season with salt and pepper to taste. Serve chilled or at room temperature. Makes 4 servings. Couscous Salad with Dried Cherries - Nutritional Information I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen. | Item | Amount | Fat Grams | Calories | WW Points | couscous | 1/2 cup | .5 | 325 | 6.6 | cherries, tart, dry | 1/3 cup | .5 | 160 | 3.5 | carrots, chopped | 1/3 cup | 0 | 30 | 1 | cucumber, chopped | 1/3 cup | 0 | 15 | .8 | raspberry vinegar | 2 tablespoons | 0 | 0 | 0 | olive oil | 1 tablespoon | 14 | 120 | 4 | Dijon-style mustard | 1 tablespoon | 0 | 15 | .8 | Recipe Totals | | 15 | 665 | 16.7 | Recipe makes 4 servings. Each Serving Totals - 3.7 Fat Grams, 166 calories, 4 WW Points | |
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2 (6-ounce) cans solid white tuna, drained well 2 tablespoons minced red bell pepper 2 to 3 tablespoons minced red onion 1 clove garlic, minced 1 teaspoon capers, drained and minced 1 tablespoon minced fresh cilantro leaves or basil leaves 1 teaspoon extra-virgin olive oil Juice of 1 lime 1/4 cup light mayonnaise 1 teaspoon balsamic vinegar 1/4 teaspoon Tabasco or to taste 1/2 cup diced tomatoes Salt and pepper to taste
In a medium bowl, break up tuna into flakes. Add red bell pepper, red onion, garlic, capers, and cilantro or basil leaves; mix together. Blend in olive oil, lime juice, mayonnaise, balsamic vinegar, Tabasco, tomatoes, salt, and pepper. Refrigerate at least 1 hour to let flavors blend. When ready to use, remove from refrigerator. Spread either on bread or stuff in a large tomato. Makes 4 to 6 servings.
Tuna Salad - Nutritional Information I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen. | Item | Amount | Fat Grams | Calories | WW Points | tuna, solid pack with water | 2 (6-ounce) cans | 50 | 350 | 11.6 | bell pepper, red | 2 tablespoons | 0 | 5 | .6 | onion, red | 2 to 3 tablespoons | 0 | 10 | .7 | garlic | 1 clove | 0 | 5 | .6 | capers | 1 teaspoon | 0 | 2 | 1 | olive oil | 1 teaspoon | 5 | 40 | 1 | lime juice | 1 lime | 0 | 20 | 1 | mayonnaise, light | 1/4 cup | 8 | 100 | 3 | balsamic vinegar | 1 teaspoon | 0 | 4 | .5 | tomatoes, diced | 1/2 cup | .3 | 24 | 1 | Recipe Totals | | 66 | 560 | 21 | Recipe makes 6 servings. Per Serving - 11 fat grams, 93.3 calories, 3.5 WW points | |
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