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| | From: Genie· (Original Message) | Sent: 10/4/2007 10:59 PM |
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| | From: Genie· | Sent: 6/28/2008 6:03 PM |
Summer Vegetable Salad
3 ounces soft tofu 1/2 tablespoon Dijon mustard 1 1/2 tablespoons fresh lemon juice 2 tablespoons dill, leaves 1/4 teaspoon table salt 4 cups lettuce 3/4 pound beets, cooked, peeled and sliced about 4 medium beets 1/2 pound green snap beans, blanched and cooled 1 medium whole hard boiled egg, peeled and quartered 1 small red onion, sliced 1 tablespoon capers 1/8 teaspoon black pepper
To make vinaigrette, combine tofu, mustard, lemon juice, dill and salt in a blender; pulse until smooth. Toss with lettuce and divide between 2 large plates. Arrange beets, green beans and egg on top of lettuce. Top with sliced onion and sprinkle with capers. Grind pepper over salads and serve.
Serves 2. 4 points per serving.
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| | From: Genie· | Sent: 7/4/2008 7:42 PM |
Thai Flavored Lobster Salad
2 teaspoons vegetable oil 1 tablespoon ginger root, fresh, minced 6 tablespoons lemon zest 2 tablespoons fresh lemon juice 1 1/4 pound uncooked lobster meat, steamed or broiled, cut into chunks 1/4 cup cilantro, thinly sliced leaves 1/4 cup basil, thinly sliced 1 medium cucumbers, thinly sliced 1/8 teaspoon table salt or to taste 1/8 teaspoon black pepper or to taste 4 piece Boston lettuce 1/2 small red onions, sliced
Warm oil in a small nonstick skillet over medium heat; add ginger, saute 1 minute and transfer to a large mixing bowl. Add zest, lemon juice, lobster, cilantro, basil and cucumber to bowl; mix well and season to taste with salt and pepper. Note: You can purchase already cooked lobster meat if you prefer. Set a lettuce leaf on each of 4 plates. Arrange salad on top and garnish with red onion. Yields about 1 cup lobster salad per serving.
Serves 4. 3 points per serving.
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| | From: Genie· | Sent: 7/7/2008 1:47 AM |
Cobb Salad
8 cups romaine lettuce, chopped 1/2 pound 99% fat free deli sliced turkey breast, cut into thin strips 1/4 pound low fat Swiss cheese, cut into thin strips 1 large tomato, diced 8 slices cooked crisp turkey bacon, crumbled 1 large egg, hard boiled, diced 1/2 cup fat free, blue cheese dressing
Arrange lettuce in 4 salad bowls. Top each with 2 ounces of turkey, 1 ounce of cheese and 1/4 of tomato. Sprinkle 2 crumbled slices bacon and 1/4 of egg over each. Spoon 2 tablespoons of dressing over each salad just before serving.
Serves 4. 6 points per serving.
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| | From: Genie· | Sent: 7/7/2008 1:48 AM |
Tomato, Basil and Smoked Mozzarella Pasta Salad
8 ounces uncooked fusilli or other spiral pasta 1 tablespoon balsamic vinegar or more to taste 2 teaspoons olive oil 1/2 teaspoon dried oregano 1 cup cherry tomatoes or grape tomatoes, halved 1/2 cup basil, fresh, chopped 1/2 cup part skim mozzarella cheese, smoked, diced 1/8 teaspoon table salt or to taste 1/8 teaspoon black pepper or to taste
Cook pasta according to package directions without added salt or fat. Drain and transfer to a large bowl. Add vinegar, oil and oregano; toss to coat. Fold in tomatoes, basil and mozzarella; season to taste with salt and pepper. Serve warm or chilled. Yields about 1 cup per serving.
Serves 5. 6 points per serving.
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| | From: Genie· | Sent: 7/13/2008 3:53 AM |
Cranberry Waldorf Salad
4 cups chopped pears or chopped apples 1 cup seedless grapes, halved 1 cup sliced celery 2/3 cup slivered almonds or broken pecans, toasted 1/2 cup snipped pitted whole dates or raisins leaf lettuce 2/3 cup whole cranberry sauce 1/4 cup mayonnaise or salad dressing 1/4 cup dairy sour cream 1/4 cup milk 2 teaspoons lemon juice 1/4 teaspoon celery seed
In a medium mixing bowl, combine chopped pears or apples, grapes, celery, almonds or pecans and dates or raisins. Divide fruit mixture among lettuce lined salad plates. For dressing, in a small mixing bowl, combine cranberry sauce, mayonnaise or salad dressing, sour cream, milk, lemon juice and celery seed. Drizzle dressing over fruit mixture.
Serves 10 4 points per serving.
Nutritional facts per serving calories: 211, total fat: 11g, saturated fat: 2g, cholesterol: 5mg, sodium: 49mg, carbohydrate: 29g, fiber: 4g, protein: 3g, vitamin C: 10%, calcium: 5%, iron: 5%
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| | From: Genie· | Sent: 7/15/2008 5:40 AM |
Zesty Tomato Salad
4 medium tomatoes, chopped into 1/2 inch pieces or 2 pints smaller tomatoes 1 medium cucumber, seeded and chopped into 1/2 inch pieces 1/2 medium red onion, chopped into 1/2 inch pieces 1 tablespoon lemon zest 1/2 teaspoon table salt 1/4 teaspoon black pepper
In a large bowl, toss together all ingredients. Allow to stand for at least 20 minutes. Yields about 1 cup per serving.
Serves 6. 0 points per serving.
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| | From: Genie· | Sent: 7/30/2008 2:48 AM |
White Bean and Tuna Pasta Salad
POINTS® Value: 6
Servings: 4
4 oz. uncooked Fusilli whole-wheat pasta
1/3 cup fat free, reduced sodium chicken broth
1/4 cup red wine vinegar
1-1/2 TB extra virgin olive oil
1/2 tsp. table salt
1/2 tsp. ground black pepper
1 cup canned cannellini beans, rinsed and drained
6-1/2 oz. water packed roasted red peppers, drained, cut into 1" pieces
1/2 cup red onions, diced
1/3 cup fresh parsley, coarsely chopped
1 can (12 oz.) water packed tuna fish, drained
4 tsp. capers
1 TB lemon zest, or to taste
Cook pasta according to package directions. Drain and rinse under cold
running water; drain again.
In a large bowl, stir together broth, vinegar, oil, salt and pepper until
blended. Add cooked pasta,
beans, roasted peppers, onion and parsley; toss to mix and coat.
Break tuna into bite-size pieces and add to bowl; toss gently to mix. Add
capers and zest; gently
mix.
Yields about 1-1/2 cups per serving.
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| | From: Genie· | Sent: 8/6/2008 3:52 AM |
Green Bean Salad 1 can (16 ounce) French Style Green Beans (drained) 8 Cherry Tomatoes (halved) 4 Fresh Green Onions (sliced) 1/2 Cup Fat-F r e e French Dressing
Combine ingredients. Chill at least one hour before serving. Serve on a crisp bed of lettuce. 4 Servings.
Serving size 1/2 cup Calories 77, Carbohydrate 9g, Protein 2g, Total Fat 0g, Cholesterol 0mg, Saturated Fat 0g, Fiber 2g, Sodium 531mg
WW Points =2 Points *Calculated using a Weight Watcher Calculator
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| | From: Genie· | Sent: 8/6/2008 3:54 AM |
Asparagus Salad
1 green pepper, sliced rings 1 red pepper, sliced rings 2 lbs. fresh asparagus, remove tough ends (I use Schwan's frozen) 1/2 c. water Choice of lettuce, recommend Romaine
Cook asparagus, covered in water 15 minutes. Canned asparagus can be used, no cooking necessary. Layer on plate: Lettuce, red and green peppers and asparagus. Top with yogurt dressing.
Yogurt Dressing 1 c. plain yogurt 1/2 med. cucumber, grated 1 tbsp. onion, grated 1/2 tsp. tarragon
Combine all and chill 4 hours before serving. Slices of turkey or chicken can be added to salad if desired. Makes 4 servings.
I like this salad because it has very little points. I haven't figured out the exact points but most things in the salad are 0 points except the plain yogurt.
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| | From: Genie· | Sent: 10/6/2008 2:52 AM |
Farmer`s Market Salad2.2 WW
1 medium zucchini 1 teaspoon fresh lemon juice 1/8 teaspoon table salt 1 piece corn on the cob, shucked 1 medium tomato, coarsely chopped 1 tablespoon red onion, coarsely chopped 3 tablespoons low fat vinaigrette 1 small wheat pita, pocketless
Trim ends of zucchini. Using a cheese planer, thinly slice zucchini horizontally into long ribbons. With a knife, cut ribbons in half lengthwise to make long strips. Toss zucchini with lemon juice and salt; set aside on paper towels. Cut kernels from corn and place in microwave safe bowl. Microwave corn kernels on high for 1 minute just to remove 'rawness' corn should still be crisp. Gently combine corn, tomato, onion and half of vinaigrette. Toast pita bread and cut into bite size triangles. To serve, mound zucchini and pita triangles on each serving plate; top with corn mixture. Drizzle remaining vinaigrette over salad and serve.
Serves 2. 2 points per serving.
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Reply
| | From: Genie· | Sent: 10/6/2008 2:54 AM |
Zesty Tomato Salad--6 pts.WW
4 medium tomatoes, chopped into 1/2 inch pieces or 2 pints smaller tomatoes 1 medium cucumber, seeded and chopped into 1/2 inch pieces 1/2 medium red onion, chopped into 1/2 inch pieces 1 tablespoon lemon zest 1/2 teaspoon table salt 1/4 teaspoon black pepper
In a large bowl, toss together all ingredients. Allow to stand for at least 20 minutes. Yields about 1 cup per serving.
Serves 6. 0 points per serving. | |
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