Salads

This refreshing fruit salad hails from our UK site. Don’t just enjoy it for breakfast — it’s a delicious snack or dessert, too.

Minted Citrus Salad

2 medium oranges

1 medium grapefruit, white

1 medium grapefruit, red

1 tsp mint leaves, fresh, plus some sprigs for garnish

Use a serrated knife to remove peel and pith from fruit. Hold fruit over a bowl (to catch any juice) and cut into segments (remove all membranes).  Serves 4.

SmartPoints: 0

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The fresh, bold flavors in this entree salad are perfect for a luncheon. This recipe can easily be halved but you still may want to make the entire amount of dressing for use at a later time.

Grilled Portobellos with Garlicky Herbed Bean Salad

This nutrient packed meal is really filling. Vary the types of beans each time you make it: great Northern, flageolet, navy and pinto are all tasty.

2 Tbsp olive oil, divided 8 SmartPoints™

1 Tbsp balsamic vinegar 1 SmartPoints™

4 large portobello mushroom(s), remove, mince and reserve stems 0 SmartPoints™

12 medium sweet red pepper(s) 0 SmartPoints™

12 medium yellow pepper(s) 0 SmartPoints™

1 spray(s) cooking spray 0 SmartPoints™

112 cup(s) canned white beans, drained and rinsed 11 SmartPoints™

112 Tbsp fresh lemon juice 0 SmartPoints™

3 clove(s) garlic clove(s), finely minced (or to taste) 0 SmartPoints™

3 medium uncooked scallion(s), chopped 0 SmartPoints™

1 large fresh tomato(es), seeded and chopped 0 SmartPoints™

1 tsp fresh sage, or rosemary, finely chopped 0 SmartPoints™

1 tsp table salt0SmartPoints™

18 tsp black pepper, freshly ground, or to taste0SmartPoints™

Preheat grill (or grill pan) to medium.  Combine 1 tablespoon of oil and vinegar in a cup; brush mixture over top of mushroom caps and let sit 5 to 10 minutes to release juices.  Grill mushrooms, stem side down, brushing with any extra oil mixture/juices, until slightly tender, about 5 to 8 minutes. Turn mushrooms over and grill until tender, about 5 to 8 minutes more.  Meanwhile, lightly coat pepper halves with cooking spray; grill, skin-side down, until skin starts to blister, about 3 to 5 minutes; coarsely chop peppers.  Place peppers in a medium bowl. Add beans, minced mushroom stems, remaining tablespoon of oil, lemon juice, garlic, scallions, tomato, sage, salt and black pepper; toss well to coat.  Reduce grill heat to low or move mushrooms to a higher rack level. Spoon vegetable mixture into mushroom caps. Cover loosely with aluminum foil and cook until heated through, about 2 minutes. Serves 4.

SmartPoints:  5 (1 filled mushroom)

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The fresh, bold flavors in this entree salad are perfect for a luncheon. This recipe can easily be halved but you still may want to make the entire amount of dressing for use at a later time.

Southwest Chicken Salad with Creamy Green Chili Dressing

1/2 cup(s )fresh lime juice 2 SmartPoints™

1  Tbsp ground cumin 1 SmartPoints™

1/4 cup(s) cilantro, fresh, chopped 0 SmartPoints™

2 clove(s) garlic clove(s), chopped 0 SmartPoints™

1 ½  pound(s) uncooked boneless skinless chicken breast(s) 11SmartPoints™

31 oz canned black beans,drained and rinsed 19 SmartPoints™

2 medium sweet red pepper(s), chopped 0 SmartPoints™

2 cup(s) fresh cherry tomato(es), cut in half 0 SmartPoints™

6 medium uncooked scallion(s), sliced 0 SmartPoints™

2 head(s) romaine lettuce, sliced in 1/2-inch pieces 0 SmartPoints™

4 oz canned green chili peppers, drained/diced 0 SmartPoints™

1 cup(s) plain fat free yogurt 5 SmartPoints™

1 Tbsp cilantro, fresh0SmartPoints™

1 bunch(es)fresh watercress, tough stems removed 0 SmartPoints™

1 Tbsp fresh lemon juice 0 SmartPoints™

1 clove(s) garlic clove(s), peeled and left whole 0 SmartPoints™

Combine lime juice, cumin, 1/4 cup of chopped cilantro and chopped garlic in a large resealable plastic bag.  Add chicken, seal bag and shake to coat chicken. Allow to marinate for at least 15 minutes at room temperature or up to overnight in refrigerator.

Preheat broiler or grill to medium-high heat.  Remove chicken from bag and discard marinade. Grill chicken until cooked through, about 4 to 5 minutes per side; set aside until ready to assemble salad. In a large bowl, combine beans, red pepper, tomatoes and scallions. Divide lettuce among 8 small serving bowls or plates, and top each with equal amounts of bean mixture. To make dressing, combine remaining ingredients in a blender or food processor; blend until smooth, about 3 to 4 minutes.  Slice cooled chicken on the diagonal and divide among salads. Drizzle each serving with about 1/4 cup of dressing. Serves 8. Yields 1 salad per serving.

SmartPoints:  5 (1 salad per serving)

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This grain side dish is packed with citrusy flavors and fresh summer vegetables like juicy, sweet corn.

Quinoa Salad with Corn and Peppers

1 cup(s) uncooked quinoa, 17 SmartPoints™

1 medium yellow corn on the cob, kernels removed 3 SmartPoints™

1⁄2 medium sweet red pepper(s), diced 0 SmartPoints™

1⁄2 medium yellow pepper(s), diced 0 SmartPoints™

2 Tbsp fresh lemon juice 0SmartPoints™

1 1⁄2 Tbsp orange zest 0 SmartPoints™

1⁄3 cup(s) unsweetened orange juice, freshly squeezed (or less to taste) 2 SmartPoints™

1 tsp canola oil 1 SmartPoints™

1⁄4 tsp table salt, or to taste 0 SmartPoints™

1⁄8 tsp black pepper, or to taste 0 SmartPoints™

2 Tbsp chopped almonds, toasted 3 SmartPoints™

Boil 2 cups of water over medium-high heat. Add quinoa and simmer, covered, for 15 minutes; cool to room temperature.  Stir corn, peppers, lemon juice, orange zest and juice, oil, salt and pepper into quinoa. Transfer to a serving bowl; sprinkle with almonds and serve. Serves 6.

SmartPoints:  4 (Yields about 3/4 cup per serving)

Notes

If you’ve never had quinoa before, you’ll love its versatility and the fact that it cooks in about half the amount of time as rice. We used a half cup of red quinoa and a half cup of regular quinoa in this recipe but you can use one or the other.

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If you haven’t tried freekah, you should.  I love just eating plain.  Freekeh was discovered 2000 years ago when a Middle Eastern village and green wheat was set on fire.  But, the villagers rubbed off the chaff and cooked it up!  So, it is basically roasted green wheat! A perfect salad to pack for a picnic, nutty freekeh pairs beautifully with sweet summer peaches and chicken. Serve chilled or at room temperature.

Frekkah Salad with Chicken,Peaches and Tarragon

3/4 cup(s)uncooked frekkah

1 1∕4 cup(s)water 0 SmartPointsTM

1∕4 tsp kosher salt, divided 0 SmartPointsTM

4 tsp olive oil, extra virgin 5 SmartPointsTM

2 tsp champagne vinegar r0 SmartPointsTM

1 tsp Dijon Mustard 0 SmartPointsTM

1 tsp honey1SmartPointsTM

2 cup(s)cooked boneless skinless chicken breast(s) 6 SmartPointsTM

2 large peach(es), diced 0 SmartPointsTM

1 large sweet red pepper(s), diced 0 SmartPointsTM

3 medium uncooked scallion(s), minced 0 SmartPointsTM

2 Tbsp fresh tarragon, minced 0 SmartPoints TM

In a small saucepan, combine freekeh, water and 1/4 teaspoon salt; bring to a boil over high heat. Reduce heat to low and simmer, covered, until water is absorbed and freekeh is tender, about 20 to 25 minutes. Remove from heat and spoon into a serving bowl; let cool. Meanwhile, in a small bowl, whisk together oil, vinegar, mustard, honey and remaining 1 teaspoon salt; set aside. Add chicken, peaches, pepper, scallions and tarragon to cooled freekeh; drizzle with dressing and toss to coat. Serves 6.  Yields about 1 cup per serving.

SmartPoints: 4

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This grain side dish is packed with citrusy flavors and fresh summer vegetables like juicy, sweet corn.

Quinoa Salad with Corn and Peppers

1 cup(s) uncooked quinoa,17 SmartPoints

1 medium yellow corn on the cob, kernels removed 3 SmartPoints

1 medium sweet red pepper(s), diced 0 SmartPoints

1∕2 medium yellow pepper(s), diced 0 SmartPoints

2 Tbsp fresh lemon juice 0 SmartPoints

½ Tbsp orange zest 0 SmartPoints

1∕3 cup(s)unsweetened orange juice, freshly squeezed (or less to

taste) 2 SmartPoints

1 tsp canola oil 1SmartPoints

1∕4 tsp table salt, or to taste 0 SmartPoints

1∕8 tsp black pepper, or to taste 0 SmartPoints

2 Tbsp chopped almonds, toasted 3 SmartPoints

Boil 2 cups of water over medium ­high heat. Add quinoa and simmer, covered, for 15 minutes; cool to room temperature. Stir corn, peppers, lemon juice, orange zest and juice, oil, salt and pepper into quinoa. Transfer to a serving bowl; sprinkle with almonds and serve. Serves 6.  Yields about ¾ cup per serving.

Notes:  If you’ve never had quinoa before, you’ll love its versatility and the fact that it cooks in about half the amount of time as rice.  Use a half cup of red quinoa and a half cup of regular quinoa in this recipe but you can use one or the other, if you prefer

SmartPoints:  4

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Think ahead as you plan your menu for the Fourth of July! You will have lots to celebrate as a result!  Summer’s not complete without this classic side dish. Ours has buttery Yukon Gold potatoes, hard boiled eggs and a splash of vinegar for extra flavor.

American Potato Salad

2 pound(s) uncooked Yukon gold potato(es), peeled, cut into 1-inch chunks 19 SmartPoints™

2 large egg(s), hard-boiled 4 SmartPoints™

2 tsp apple cider vinegar 0 SmartPoints™

1 ⁄2 cup(s)plain fat free yogurt, Greek-style recommended 2 SmartPoints™

1 ⁄4 cup(s) fat free mayonnaise 2 SmartPoints™

3 Tbsp sweet pickle relish 2 SmartPoints™

1 1 ⁄2 tsp SPLENDA® Sucralose sweetener (Splenda®) 1 SmartPoints™

1 ⁄2 tsp table salt 0 SmartPoints™

1 ⁄2 tsp black pepper, freshly ground 0 SmartPoints™

1 ⁄2 cup(s) uncooked celery, diced 0 SmartPoints™ 1

1 ⁄3 cup(s)uncooked red onion(s), chopped 0 SmartPoints™

Place potatoes in a large saucepan and cover with 2 inches of water; bring to a boil. Reduce heat and simmer, uncovered, until potatoes are fork-tender, about 7 to 9 minutes; drain and cool slightly.  Meanwhile, in a large bowl, using a fork, mash yolk from 1 egg with vinegar until smooth. Add yogurt, mayonnaise, relish, Splenda, salt and pepper; stir until blended. Add potatoes, celery and onion to bowl; toss to mix and coat. Chop remaining egg white and egg; gently fold into potato salad. Cover and refrigerate until chilled. Serves 8.  Yields about 3/4 cup per serving.

Notes We replaced a large amount of regular mayonnaise with some fat-free mayonnaise and creamy nonfat Greek-style yogurt. Garnish with chopped dill, red onion and/or chives. For a change of pace, substitute 1-inch red potato chunks for the Yukon Gold potatoes.

SmartPoints:  4

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Picnic season is almost here. This colorful, crunchy salad would be a great addition to any summer BBQ or picnic. I love serving this as a topping for fish tacos!

Cumin-Lime Confetti Salad

30 oz canned black beans, rinsed, drained

2 cup (s) edamame (shelled), cooked, drained, cooled (about 12 oz)

10 oz frozen corn kernels, thawed, drained (or fresh corn; about 1 3/4 cups)

1 average serrano chile(s) (average), seeded, minced

1 medium sweet red pepper(s), chopped

1 medium orange bell pepper, chopped

1 medium yellow pepper(s), chopped

1 medium uncooked red onion(s), minced

1/2 cup (s )cilantro, fresh, minced

Vinaigrette:

3Tbsp fresh lime juice

3Tbsp olive oil

1Tbsp lime zest

1Tbsp kosher salt

2 tsp sugar

1 tsp cumin seeds

In a large bowl, combine black beans, edamame, corn, peppers, onion and cilantro.  In a small bowl, whisk together vinaigrette ingredients.  Drizzle vinaigrette over bean mixture and toss to coat. Serve chilled or at room temperature.  Serves 10.  Yields about 1 cup per serving.

Notes This salad can be made a day ahead – just refresh with additional lime as needed, before serving

SmartPoints:  5

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This is probably one of the most easiest salads I have ever made. I love shrimp and then to put together with the salsa and avocado, it is yummy!

Mexican Shrimp Salad

2 oz cooked shrimp peeled and deveined

1/3 cup(s) pineapple salsa

1/4 item(s) (medium) avocado diced

2 tsp cilantro fresh, chopped

3 leaf/leaves (large) lettuce romaine

Toss shrimp, salsa and avocado together in a small bowl. Sprinkle with cilantro and serve in or over lettuce leaves. Serves 1

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

 

 

There is nothing like a great potato salad over the warm summer months. This is an awesome recipe and have enjoyed over the years.

American Potato Salad

2 pound(s) uncooked Yukon gold potato(es), peeled, cut into 1-inch chunks

2 large egg(s), hard-boiled

2 tsp apple cider vinegar

1/2 cup(s) plain fat free yogurt, Greek-style recommended

1/4 cup(s) fat free mayonnaise

3 Tbsp sweet pickle relish

1 1/2 tsp no calorie sweetener

1/2 tsp table salt

1/2 tsp black pepper, freshly ground

1/2 cup(s) uncooked celery, diced

1/3 cup(s) (sliced) uncooked red onion(s), chopped

Place potatoes in a large saucepan and cover with 2 inches of water; bring to a boil. Reduce heat and simmer, uncovered, until potatoes are fork-tender, about 7 to 9 minutes; drain and cool slightly. Meanwhile, in a large bowl, using a fork, mash yolk from 1 egg with vinegar until smooth. Add yogurt, mayonnaise, relish, no calorie sweeetner, salt and pepper; stir until blended. Add potatoes, celery and onion to bowl; toss to mix and coat. Chop remaining egg white and egg; gently fold into potato salad. Cover and refrigerate until chilled. Serves 8. Yields about 3/4 cup per serving.

Note: You can replace a large amount of regular mayonnaise with some fat-free mayonnaise and creamy non-fat Greek-style yogurt.

Garnish with chopped dill, red onion and/or chives. For a change of pace, substitute 1-inch red potato chunks for the Yukon Gold potatoes.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

 

 

This is a great recipe and refreshing for the summer and possibly your Labor Day picnic or barbecue.  It is a great recipe as a substitute for cole slaw.

Apple and Carrot Salad

2 lg. apples, fresh, 1 red and 1 green, cored, thinly sliced, cut into matchsticks

1 ½ T. lemon juice, fresh, or less to taste

3 cups carrots, uncooked, cut into matchsticks (look in the store for precut)

¼ c. chives, chopped

1 T. olive oil

1 tsp, sugar, white

½ tsp. salt

¼ tsp black pepper, or more to taste

2 oz. feta cheese, crumbled (a little goes a long way)

Place apples in a large bowl and toss with lemon juice.  Add the next 8 ingredients; toss to mix thoroughly.  Serves 8

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This has been a recipe I have used for a long time and it happens to be in the new cookbook:  “Make and Take Meals.”  This is the best cookbook in a very long time.  I love lentils for their nutritional value and they make you fill fuller and stay with you longer.  I also love Greek salads.  But, normally you wouldn’t think of putting the two things together.  But, I add a lot of whole grains to my salads, such as bulgur, wheat berries, and quinoa.  What are lentils?  They are an edible pulse.  What is a pulse?  It is a grain legume.  It grows from 1-12 seeds of difference sizes, shapes, and color within a pod.  They are in this same family with pinto beans, kidney beans, navy beans, and dry peas.  Lentils are in the shape of lens (double-convex shaped) and the Latin name for lens is lentil.  Lentils have been around for 9500-13,000 years ago and have been a part of the human diet since Neolithic (New Stone Age) times.  It was one of the first crops domesticated.  30% of their calories comes from protein.  They also contain dietary fiber folate, iron, and vitamin B1.  The top producing lentil countries are Canada, India, Australia, Turkey, and the United States.

Greek Lentil Salad

1 cc. (small handful) baby spinach

½ c. cooked lentils

6 cherry tomatoes, halved

¼ c. diced red bell pepper

2 T. chopped onion

6 pitted kalamata olives

2 T. crumbled feta cheese

2 T. low-fat balsamic vinaigrette

Place spinach, lentils, tomatoes, bell pepper, onion, olives, and feta in take-out container.  Sprinkle with vinaigrette and toss.  Serves 1

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

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As you have probably heard Kale is the new “superfood.”  Kale is in the family of cabbage with green or purple leaves.  Kale is raised from seeds.  It was one of the most common green vegetables in Europe until the end of the Middle Ages.  There are various form of kale depending on curly-leaved, plain-leaved, etc.  It can grow well into winter.  It freezes well and tastes sweeter and more flavorful after being exposed to frost.  It is high in beta carotene, vitamin K, vitamin C, and rich in calcium.  It is also high in sulforaphane, a chemical with anti-cancer properties.  It has also been shown to lower cholesterol and decrease absorption of dietary fat.  And, it is actually used for ornamental functions, as well.  So, give this salad a try; however, I don’t like anchovies, I repeat, don’t like anchovies, so I didn’t add the anchovy paste.  (Caesar salad is names after the restaurateur Casesar Cardini, and Italian immigrant who operated restaurants in the US and Mexico).  The origin stems back to July 4, 1924 when he was depleted of his kitchen supplies and made do with what he had.  He added the flair of fixing at tableside).

Kale Caesar Salad With Grilled Chicken

1 tsp. canola oil

1/8 tsp salt

½ tsp. black pepper

1 pound chicken breast tenders

3 T. low-fat buttermilk

2 T. low-fat mayonnaise

2 T. grated Parmesan cheese

1 small garlic clove, minced

¼ tsp. anchovy past

1 (5-ounce) package baby kale

1 ½ c. fat-free croutons

1/2 small red onion, thinly sliced

Combine oil, salt, and ¼ tsp. pepper in medium bowl.  Add chicken and toss to coat.  Set ridged grill pan over medium-high heat until very hot.  Place chicken in pan and grill until cooked through, 3-4 minutes per side.  Transfer chicken to cutting board.  When cool enough to handle, cut chicken into 1 ½ inch pieces.  Meanwhile, to make dressing, whisk together buttermilk, mayonnaise, Parmesan, garlic, anchovy paste, and remaining ¼ tsp. pepper in large bowl. Add chicken, kale, croutons, and onion to dressing and toss to coat.  Serves 4

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

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Two of my most favorite foods:  Chickpeas and feta cheese.  This is a great Mediterranean salad by itself or served over lettuce.  I personally love spinach or kale.

The Mediterranean diet consists of a variety of foods; however, the concentration is on fish, nuts, beans, fresh herbs, whole grains, and fresh seasonal vegetables.

Chickpea and Feta Salad

2 c. chickpeas, garbanzo beans, Bengal gram, canned, rinsed and drained

2 cloves garlic, fresh, finely minced, or less to taste

2 T. scallions, raw, thinly sliced

½ lg. peppers, sweet, red, raw, diced

2 T. parsley, fresh, finely minced

9 large olives, black or green, pitted and chopped

½ c. feta, crumbled

1 T. olive oil

3 oz. juice, lemon, fresh

1/8 tsp. pepper, black, freshly ground, or to taste

1 tsp. lemon, zest, for garnish

In a medium bowl, combine chickpeas, garlic, scallions, red pepper, parsley, olives and feta cheese; toss to combine.  In a small bowl, whisk together oil and lemon juice; pour over chickpea mixture and season to taste with black pepper.  Garnish with lemon zest; serve.  Yields about ½ c. per serving

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

 

 

 

 

 

Corn and Bean Salad

1 can cooked black beans, drained and washed

1 can corn kernels (about 10 oz) or frozen or fresh

1 can red kidney beans, drained and washed

1 can garbanzo beans, drained and washed

½ green pepper

½ red pepper

2 green onions

1 tablespoon parsley

1-2 tablespoons canola oil, or to your liking

Salt and freshly ground pepper to taste

Toss together all ingredients, except peppers.  Generously sprinkle salad with black peppers.  Cover and refrigerate.  This salad improves greatly upon serving, at least 24 hours.  Serves 12.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

 

 

 

 

 

This is a great salad for the summer time!  I roasted a full turkey several weeks ago and did many things with the turkey meat including the following pasta salad.  You could also use chicken if you like.  Very refreshing, great taste and crunch and good nutrients!!!  You could also serve on a bed of lettuce, maybe kale??  This recipe comes from the Weight Watchers What to Eat Now cookbook.

Waldorf-Style Pasta Salad

½ c. small whole wheat past shells

1 T. fat-free mayonnaise

1T. plan fat-free Greek yogurt

½ small shallot, finely chopped

1 ½ tsp. lemon juice

1/8 tsp salt

½ c. chopped skinless boneless roast turkey breast

1 Gala or other firm sweet apple, cored and cut into 1/2-inch chunks

½ c. seedless red grapes, halved

1 celery stock, finely chopped

2 T. golden raisins

1 T. toasted chopped walnuts

Cook pasta according to package direction, omitting salt.  Drain; rinse under cold running water until cool and drain again.  Whisk mayonnaise, yogurt, shallot, lemon juice, and salt in large bowl until blended.  Add turkey, apple, grapes, celery, raisins, and pasta; toss to coat.  Sprinkle with walnuts.  Serves 2

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I have become a huge fan of taking a salad and a protein, such as chicken, steak, veggie burger, etc and adding a fruit of some sort, such as apple, pears, strawberries, grapes, etc.  This salad is wonderful because it also adds cranberry juice and walnuts.  What a healthy salad and refreshing too!!  It comes from the Chicken cookbook we have been referencing in the meetings which can only be found where cookbooks are sold:  Weight Watchers Five-Ingredient 15-Minute Chicken Recipes.

Chicken and Pear Salad

2 T. 100% cranberry juice

2 T. olive oil

1 T. honey

1 tsp. Dijon mustard

¼ tsp. freshly ground black pepper

¼ tsp. salt

8 c. mixed salad greens

2 c. shredded cooked chicken breast

1 medium Bartlett pear, thinly sliced

¼ c. chopped walnuts, toasted

Combine first 6 ingredients in a large bowl.  Add salad greens, chicken and pear. Toss to coat.  Divide salad among 4 bowls. Sprinkle with walnuts.  Yields:  4 servings.  (serving size:  about 2 c. salad and 1 T. walnuts).

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Five-Ingredient 15-Minute Chicken Recipes© 2013.  All rights reserved

 

 

 

 

I love wheat berries!!!!  They are wholesome, hearty, and chewy!  They are the whole wheat kernel except for the hull.  They are made up of the bran, germ and endosperm.  They are available in hard or soft processed grain.  If wheat berries are milled, they become whole wheat flour.  So, this is an awesome breakfast or anytime snack!  You can also use bulgur or quinoa which I something similar to this recipe.  I didn’t use the mint though. But, I assume it would still taste great!

Wheat Berry Breakfast Salad

½ c. wheat berries

¼ tsp. salt

1 orange, peeled and cut into segments

1 small apple, cored and diced

1 small pear, cored and diced

1 kiwifruit, peeled and diced

½ c. seedless grapes, halved

½ tsp. grated orange zest

1 T. lemon juice

1 tsp. chopped fresh mint

Bring large pot of water to boil over medium-high heat; stir in wheat berries and salt. Reduce heat and cover.  Simmer until berries are tender but still chewy, 45 minutes – 1 hour.  Drain in colander and rinse under cold running water; drain again.  Stir together wheat berries, orange segments, apple, pear, kiwifruit, grapes, orange zest, lemon juice, and mint in medium bowl.  Serve at once or cover and refrigerate up to 3 days.  Serves 4.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

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If you haven’t tried roasted brussell sprouts, you are in for a treat.  I feel it changes them completely.  These sprouts are from the cabbage family and possibly originated in Belgium or Brussels.  They are in the same species as cabbage, collard greens, broccoli, kale, and kohlrabi.  They have many health benefits including vitamin A and C, folic acid, and of course, you guessed it, dietary fiber!  This is a great combination of flavors and love pears with spinach!  Give it a try!  Also, if you are asking what is a Frico, it is a Italian cheese crisp made with shredded Parmesan cheese.  They are baked until crisp and used as an accompaniment to salads and soups.

Brussels Sprout, Pear and Frico Salad

2 (10 oz.) containers Brussels sprouts, trimmed and halved

¼ c. Parmesan cheese

1 tsp. grated lemon zest

2 T. lemon juice

1 T. extra-virgin olive oil

1/8 tsp salt

¼ tsp. black pepper

1 (5 oz.) package baby spinach leaves

1 ripe pear, thinly sliced

Adjust oven racks to divide oven into thirds and preheat to 425.  Spray large rimmed baking sheet with nonstick spray.  Place Brussels sprouts on prepared baking sheet.  Lightly spray with nonstick spray and toss to coat.  Arrange Brussels sprouts in single layer.  Roast on top oven rack, stirring once, until tender and browned, about 30 minutes.  Meanwhile, line second large baking sheet with parchment paper.  Place Parmesan by teaspoonfuls, 1 inch apart, on parchment-lined baking sheet, making 12 crisps in total.  Bake on bottom oven rack until very lightly browned, about 7 minutes.  Let cool on baking sheet about 1 minute.  Transfer crisps with spatula to rack and cool completely.  To make salad, whisk together lemon zest and juice, oil, salt, and pepper in large bowl.  Add Brussels sprouts, spinach and pear; toss to coat.  Divide salad among 4 plated; top each salad with 3 Parmesan crisps.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Veg Power Cookbook © 2013  All rights reserved

 

 

 

You don’t always have to think lettuce when thinking salads.  How about fruits and veggies!  I love grapes and put that together with turkey and nuts, and you have a great salad to eat by itself, over lettuce, or on a sandwich!  Enjoy.  You don’t have to cook to have dinner.

Grape Salad with Goat Cheese and Pistachios

Combine ¾ cup halved seedless grapes, ½ cored and sliced red pear, and 1 T. white balsamic vinegar in a bowl.  Sprinkle with 1 T. crumbled soft goat cheese and 1 tsp. chopped pistachios.

OR if you would like to use in a sandwich:

Crunchy Grape and Turkey Salad Roll

Toss ½ c. halved seedless grapes, ¼ c. cubed cooked turkey breast, ¼ c. diced celery, 1 T. plain fat-free Greek yogurt, and 2 tsp. chopped fresh tarragon in medium bowl.  Serve in 1 light whole wheat hot dog roll.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Both recipes come from the Weight Watchers Veg Power cookbook 2011©All rights reserved

 

 

 

This is a perfect salad to eat on a warm summer day.  I love adding not only the veggies but the fruit too.  Enjoy!

Smoked Chicken Waldorf Salad

2 T. fat-free mayonnaise
1 T. fat-free plain yogurt
2 T. red wine vinegar
2 tsp. Dijon mustard
¼ tsp. black pepper
½ lb. smoked chicken breast, in one piece
1 Granny Smith apple, cored and thinly sliced
1 c. red grapes, halved
1 celery stalk, thinly sliced
¼ small red onion, chopped
¼. c. walnut halves, chopped
4 c. baby salad greens

Whisk together mayonnaise, yogurt, vinegar, mustard, and pepper in large bowl.  Cut chicken into thin strips.  Add chicken, apple, grapes, celery, onion, and walnuts to dressing, toss to combine. Serve over salad greens. Serves 4

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Tastier Than Takeout Cookbook © 2012 Weight Watchers.com. All rights reserved

 

 

If you haven’t tried wheat berries, you don’t know what you are missing.  They are my go-to grain these days.  So filling, and chewy!  Great substitute for rice, bulgur, etc.  It is the entire wheat kernel, except for the hull.  It is made up of the bran, germ, and endosperm.  They come in either hard or soft and added to salads or baked in bread and milled into whole-wheat flour.

Wheat Berry Salad with Tomatoes and Olives

1 ½ c. berries, wheat, raw, soaked in water overnight
½ tsp. salt
1 ½ c. tomatoes, fresh, seeded, chopped
8 large Kalamata Olives, pitted and coarsely chopped (about ¼ cup)
1/3 c. dressing, salad, vinaigrette, low-fat, balsamic variety
1/3 c. Peppermint, fresh, finely chopped

Drain and rinse wheat berries; place in a medium-sized saucepan and cover with several inches of water.  Add salt; bring to a boil.  Simmer partially covered, until wheat berries are tender, about 1 hour; drain completely.  Spoon wheat berries into a serving bowl and add remaining ingredients; stir to coat.  Serve warm, room temperature or chilled.  (Yields:  6 – ¾ cup servings)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

 

 

This is a great twist on salad.  Just changing the texture and the way the vegetables are cut, adds a new dimension to your salad experience.  You can prepare the vegetables one of three ways:  1. Use the shredding attachment on your food processor, 2. Use your box grater, or 3. Use Trader Joe’s finely 8 color chopped salad in their fresh produce section.  It is the best salad and sells for $2.99.  If you can’t find it, be sure to ask someone for it.  It is well worth it.  I would still use the Bibb lettuce and use the 8 color chopped salad and throw on top to replace the other 4 vegetables!

Shredded Vegetable Salad with Poppy Seed Dressing

3 T. low-fat buttermilk
2 T. reduced-fat mayonnaise
2 tsp. red-wine vinegar
½ tsp. packed light brown sugar
1 tsp. poppy seeds
1 tsp. grated orange zest
¼ tsp. salt
4 cups torn Bibb lettuce leaves
1 medium beet, peeled and coarsely shredded
1 lg. carrot, shredded
1 c. shredded zucchini
1 c. shredded cucumber

To make dressing whisk together buttermilk, mayonnaise, vinegar, brown sugar, poppy seeds, orange zest, and salt in small bowl.  Divide lettuce evenly among 4 serving plates.  Arrange shredded vegetables evenly in separate mounds on lettuce.  Drizzle salads evenly with dressing and serve at once.  Serves 4.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Power Foods Cookbook © 2011 Weight Watchers.com. All rights reserved

 

 

This is a great salad using 2 of my favorite foods, barley and edamame.  Matter of fact, last week at Bonefish Grill had a yummy appetizer – steamed edamame.  Plus, check out the grams of protein with this salad.  Give it a try if you ever see it on the menu!

Barley and Edamame Salad

3 c. water
¾ c. pearl barley
2 c. shelled frozen edamame, thawed
1/3 c. finely shredded carrot
3 T. rice vinegar
3 T. reduced-sodium soy sauce
1 ½ T. minced peeled fresh ginger
1 tsp. Asian (dark sesame oil

Bring water to boil in medium saucepan.  Add barley.  Reduce heat and simmer, covered, until barley is tender, about 25 minutes.  Drain in colander and rinse under cold running water; drain again.  Transfer to large bowl.  Add edamame, carrot, vinegar, soy sauce, ginger, and oil to barley and stir to combine.  Serve chilled or at room temperature.  (Serves 4)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Power Foods Cookbook © 2011 Weight Watchers.com. All rights reserved

 

 

This recipe fits right into our theme this month and uses 4 different fruits and vegetables!!  A great summer time salad from one of the older Weight Watcher’s cookbooks:   Weight Watchers Mix it, Match it Cookbook! 

Creamy Waldorf Pasta Salad

¾ c. rotini pasta
2 apples, cored and cut into ½ inch chunks
1 c. seedless grapes, halved
1 small carrot, chopped
1 celery stalk, finely chopped
2 T. raisins
¼ c. fat-free mayo
1 ½ T. lemon juice
2 tsp. honey
½ tsp. salt
2 T.toasted chopped walnuts

Cook pasta according to pkg. directions, omitting salt if desired.  Drain; rinse under cold running water and drain again.  Transfer to a serving bowl.  Add apples, grapes, carrot, celery, and raisins; toss to combine.  Whisk mayo, lemon juice, honey, and salt in small bowl until well blended.  Add dressing to pasta mixture; toss gently to coat. Sprinkle with walnuts.  Serves 4.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Mix It Match It © 2007 Weight Watchers.com. All rights reserved

 

 

This recipe comes from the Weight Watchers New Complete Cookbook.  It is a wonderful cookbook.  This is the 3rd edition that I have for my collection.  I call it my Weight Watchers Betty Crocker cookbook. If I ever need a recipe for a particular type of recipe or using a certain ingredient, I can look in this book, and it will be listed. It actually was on the number 1 best seller list!!!  Enjoy this summertime salad!

Summery Pasta with Chickpeas and Tomatoes

3 c. whole wheat pasta, such as gemelli, shells, or elbows
1 (15 ½ oz) can chickpeas, rinsed and drained
1 each red and yellow tomato, seeded and diced
2 celery stalks, sliced
¼. c. lightly packed fresh flatfleaf parsley leaves
2 T. red wine vinegar
1 T. olive oil
½ tsp dried oregano
½ tsp. salt
¼ tsp. black pepper
1/8 tsp. red pepper flakes
1/3 c. coarsely crumbled reduced-fat feta cheese

Cook pasta according to package directions, omitting salt if desired. Drain in colander and rinse under cold running water drain again.  Toss together pasta and all remaining ingredients except feta in serving bowl.  Sprinkle with cheese.  (Serves eight)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers New Complete Cookbook © 2011 Weight Watchers.com. All rights reserved

 

 

 

 

Great source of protein and fiber!  Enjoy this hearty salad for lunch.

White Bean, Tuna, and Pasta Salad

1 c. whole-wheat fusilli
1/3 c. reduced-sodium chicken broth
¼ c. red-wine vinegar
1 ½ T. extra-virgin olive oil
½ tsp. salt
½ tsp. black pepper
1 (12 oz.) can water-packed tuna, drained and flaked
1 (7 oz.) jar roasted red bell peppers, drained and cut into 1-inch pieces
1 (15 oz.) can cannellini beans, rinsed and drained
½ c. diced red onion
1/3 c. chopped fresh parsley
4 tsp. drained capers
1 T. grated lemon zest

Prepare the pasta according to package directions, omitting the salt if desired.  Drain in a colander then rinse under cold running water.  Meanwhile, whisk together the broth, vinegar, oil, salt, and pepper in a large bowl; add the pasta, tuna, bell peppers, beans, onion, parsley, capers, and lemon zest and toss to combine.  (Serves 4)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Best Eats Cookbook  © 2008.   All rights reserved 

 

 

 

A great recipe for your lunch!  I have had several people ask me in the last couple of weeks the difference between soluble and insoluble fiber.  True fiber is only found in plant products.  It is the non-digestible part of plant products and has no calories.  Soluble fiber slows down the absorption of food in the gastrointestinal tract.  This gives you a full feeling.  This type of fiber can also help reduce blood cholesterol levels.  Sources of soluble fiber would be oats, dry beans, lentils, peas, fresh fruits, and vegetables.  Insoluble fiber speeds up the movement of food through the gastrointestinal tract.  It is found in whole-grain breads, bran cereals, whole-wheat pasta, and brown rice.  This salad is a great source of soluble fiber.
Also, I have had several questions regarding goat cheese.  It is from the goat, of course.
It is similar to cow’s milk in overall fat content, but the way it is made up (fatty acids) contributes to its tart flavor.  It is often used by young and ill people because it is very well tolerated.  It is actually similar to human milk and the rest of the world other than the West is the preferred dairy product.  It is treated heavily with salt to prevent decay due to the fact that during its processing.  This is why it is similar to brined feta.  It is very yummy and a little goes a long way.

Mediterranean Lentil Salad

4 c. water
1 c. dried lentils
1 ¾ c. drained, coarsely chopped bottled roasted red bell peppers
1.4 c. sliced green onions
¼ c. balsamic vinegar
¼ c. chicken broth
1 T. olive oil
1 tsp. dried basil
¼ tsp. salt
¼ tsp. pepper
1 garlic clove, minced
8 romaine lettuce leaves
¼ c. (I ounce) crumbled goat cheese

Combine 4 c. water and lentils in a saucepan; bring to a boil.  Cover, reduce heat, and simmer 30 minutes or until tender.  Drain; rinse under cold water, and set aside.  Combine lentils, bell peppers, and next 8 ingredients in a bowl; toss gently.  Cover and chill at least 2 hours.  Serve on lettuce-lined plates; sprinkle with goat cheese.  Yield:  4 servings (serving size 2 lettuce leaves, 1 c. lentil mixture, and 1 T. cheese).

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Day By Day © 2000 Weight Watchers.com.  All rights reserved

Just made this salad last week, and we loved it.  Very colorful and refreshing.  It comes from one of my favorite WW cookbooks:  Simply the Best.  It is all about cooking wholesome type dishes.  Enjoy!

Black Bean Fiesta Salad


3 T. fresh lemon juice
2 T. extra virgin olive oil
1 garlic clove, mined
½ tsp. ground cumin
½ tsp. freshly ground black pepper
1 (19 oz.) can black beans, rinsed and drained
1 c. fresh or thawed frozen corn kernels
2 celery stalks, diced
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
½ red onion, finely chopped
¾ c. cubed reduced-fat Monterey Jack cheese

In a large bowl, combine the lemon juice, oil garlic cumin and black pepper.  Add the beans, corn, celery, bell peppers and onion; toss to coat.  Serve, topped with the cheese.  (Serves eight)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Simply The Best © 1997 Weight Watchers.com. All rights reserved

Weight Watchers has published a book called Weight Watchers Eat! Move! Play!  The amount of effort that went into this book is incredible.  Experts ranging from director of the division of nutrition, physical activity and obesity at the Centers for Disease Control and Prevention, William H. Dietz, M.D., PhD. to moms!  The book sought out and translated the latest science of children’s health issues.  This book incorporates many tips, research, information, and the recipes.  As I flipped through the recipes, they are very simple and take into account not only nutrition but the simplicity that kids want when it comes to eating.  They are very easy recipes and don’t take a lot of time and effort.  I actually made this one for our staff meeting, and everyone loved it!  It was gone in no time!

 

Chinese Chicken Salad

1 (1 lb.) bag coleslaw mix (I added a little broccoli slaw for a different texture)
3 scallions, sliced
1 (8 oz.) can sliced water chestnuts, drained
1 c. shredded roast chicken
1 c. frozen shelled edamame, thawed
¼ c. chopped cilantro
1/3 c, seasoned rice-wine vinegar
2 T. reduced-sodium soy sauce
1 tsp. sesame oil
1 tsp. garlic powder
½ tsp. ground ginger

Toss coleslaw mix, scallions, water chestnuts, chicken, edamame, and cilantro together in a large bowl.  Whisk vinegar, soy sauce, oil, garlic powder, and ginger together n a small bowl.  Pour over the coleslaw mixture and toss to combine.  Serve immediately, or refrigerate and serve chilled. (Serves 4)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Eat! Move! Play! © 2010 Weight Watchers.com. All rights reserved

 

With the heat of summertime upon us and needing quick, easy, and nutritious meals, a salad is the perfect answer!  Here are a couple of my favorites from www.weightwatchers.com.  Also, they are a great way to get your fruits and vegetables into your meal plans!

Tex-Mex Bean Salad with Creamy Salsa Dressing

1/3 c. salsa
3 T. reduced-fat sour cream
1 T. apple cider vinegar
3 c. canned black beans, drained and rinsed (about 2 15.5 oz. cans)
1 c. grape tomatoes, halved
¾ c. canned yellow corn, or fresh, cooked kernels
½ c.  avocado, diced
½ c. scallion (s), sliced
½ c. cilantro, fresh, chopped, or less to taste
6 c. romaine lettuce, shredded
2 oz. pepper jack cheese, cubed or shredded
24 baked low-fat tortilla chips

In lg. bowl, stir together salsa, sour cream, and vinegar until blended.  Add beans, tomatoes, corn, avocado, scallions, and cilantro; toss to mix and coat.  Place 1 ½ c. lettuce on each of 4 serving plates; top each with 1 ½ c. of bean mixture.  Sprinkle each serving with 2 T. of cheese, arrange 6 chips around edge of each plate.  (Serves 4 and yields 1 salad per serving)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

 

 

 

 

Wheat Berry Salad

I love taking any kind of whole grain and adding various ingredients to it and tossing with some flavored olive oil or light or fat-free dressing.  You can get very creative.  I have made this same salad but with bulgur.  Wheat berries are fun too!  They have a chewy texture and high in protein.  They contain the entire wheat kernel which included the bran, germ, and endosperm.  It doesn’t contain the hull.  This salad is very filling and I don’t usually add the mint.  You can try with apricots or raisins, too and different dressings.

1 c. uncooked wheat berries
3 medium scallions (s), thinly sliced
½ c. dried cranberries
4 T. light raspberry vinaigrette
3 T. fresh lemon juice
1T. mint leaves, fresh, chopped

Immerse wheat berries in cold water, cover and refrigerate overnight.  Drain wheat berries, add fresh water to cover and simmer until tender, about 2 hours.  Drain and cool.  Add remaining ingredients to wheat berries and toss well.  (Yields:  ½ c. per serving)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

 

Tangy White Bean Salad

1 (15.8 oz.) can Great Northern beans, drained
1 c. seeded chopped tomato
½ chopped fresh parsley
½ c. chopped celery
¼ c. white wine vinegar
1 ½ T. Dijon mustard
1/8 tsp. white pepper

Combine 1st 4 ingredients in a medium bowl, and toss gently.  Combine vinegar, mustard, and pepper in a small bowl; stir well.  Pour dressing over bean mixture, tossing gently.  (Serves 4)

© 2014 Weight Watchers International, Inc. © 2014 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

www.weightwatchers.com

 

 

Mediterranean Barley and Tuna Salad
This recipe comes from another favorite Weight Watchers cookbook, Shortcuts.  I have made this recipe with barley and bulgur.  And, I used chicken broth not the clam juice.  Barley is another great whole grain to use!   I used the pouch with Tuna and Lemon Pepper.  You could use plain tuna and add a little olive oil.

2 c. reduced-sodium chicken broth or 2 (8 oz) bottles clam juice
1 c. quick cooking barley
1 lg. lemon
1 tomato, diced
½ c. chopped fresh basil
10 pitted kalamata olives, chopped
1 (6 oz) can chuck light tuna in olive oil, drained well

Bring broth to a boil in a medium saucepan.  Add barley.  Reduce heat and simmer, covered, until barley is tender, about 10 minutes.
Meanwhile, grate 1 T. of the zest of the lemon; squeeze 3 T. of juice.  When barley is done, drain it.  Rinse under cold running water; drain again and transfer to a lg. bowl.  Add tomato, basil, olives, lemon zest, and lemon juice to barley; toss well to combine.  Gently stir in tuna and serve at once.

© 2014 Weight Watchers International, Inc. © 2014 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Shortcuts Cookbook  © 2008 Weight Watchers.com. All rights reserved

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