SALADS

 

Image result for breaded chicken salad

Crispy Chicken Salad

serves: 4 – size:6 pieces chicken+salad – points+:6- smart points: 6 – calories: 250 – carbs:13g – fat: 8g

Ingredients

  • olive oil spray
  • 5 cups shredded romaine
  • 1 small red onion, finely chopped
  • For the sauce:
  • 2 1/2 tbsp light mayo
  • 3 tbsp green onions, finely sliced+more for topping
  • 2 tbsp Frank’s Red Hot sauce

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Directions

  1. Preheat oven to 425F. Spray a baking sheet with olive oil spray.
  2. Place the olive oil in a bowl with the breadcrumbs in another.
  3. Beat egg in small bowl large enough to place chicken chunks in.
  4. Place the chicken chunks into the egg bowl. Dip chicken from egg bowl to breadcrumb mixture to coat, help coating by pressing crumbs onto chicken, then onto a baking sheet. 
  5. Lightly spray the top with olive oil spray then bake 8-10 min. Turn over then cook another 4-5 min or until cooked through.
  6. Meanwhile, combine the sauce in a medium bowl. When the chicken is ready, drizzle it over the top and enjoy!

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Avocado ‘n’ Egg Salad

serves: 6 – size: 1/2 cup – points+:4 – smart points:4 – calories: 150 – fat: 11g – 

Ingredients

  • 4 large eggs, hardboiled, chopped
  • 4 hard boiled egg whites, chopped (discard the rest)
  • 1 medium hass avocado, cut into 1/2 ” pieces
  • 1 tbsp light mayo
  • 1 tbsp fat free Greek yogurt
  • 1 tbsp finely chopped chives
  • 1 tbsp balsamic vinegar
  • salt and pepper

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Directions

  1. Combine the egg yolks with the avocado, mayo, yogurt, chives, salt and pepper. Mash with a fork. Combine with egg whites and adjust salt and pepper as needed.

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Buffalo Shrimp Dinner Salad

4 servings (3 cups salad, 7-8 shrimp, 1 tbsp dressing) calories:190 – fat:7g – carbs: 13g – WWP+ 5 -Smart Points: 5

Ingredients

  • Buffalo Spice Rub: 
  • 1 tsp ground cayenne
  • 1 tsp brown sugar
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp olive oil
  • 1 lb medium shrimp, raw, shelled, deveined (30-32 shrimp)
  • Salad:
  • 12 cups romaine lettuce, chopped
  • 2 stalks celery
  • 1/2 small red onion, finely chopped
  • 1/4 cup low fat blue cheese crumbles
  • Dressing: 
  • 1/2 cup low fat ranch dressing
  • 3 tbsp Frank’s Red Hot Sauce

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Directions

  1. In a large zip bag, combine the spice rub ingredients, and give the bag a good shake. 
  2. Add the shrimp to the bag, then shake them around to evenly coat.
  3. Heat a large skillet over medium-high heat, add the oil.
  4. Transfer the shrimp to the skillet. Cook the shrimp 30 seconds – 1 minute, then flip them to cook an additional 30 seconds on the other side, until pink. Set aside on a plate.
  5. In a large mixing bowl, toss together the lettuce, celery, onion, and blue cheese.
  6. In a small mixing bowl, whisk together the dressing ingredients and toss them into the salad with tongs.
  7. Add the set-aside shrimp, and toss to combine.

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Arugula Salmon Salad with Capers ‘n’ Parmesan

serves: 1 – size:1 salad – points+:8pts – smart points: 5 – calories: 280 – fat: 16g – carbs: 2 g – fat: 15g 

Ingredients

  • 1 1/2 cups baby arugula
  • 4 oz cooked wild salmon, skin removed
  • 1 tsp capers, drained
  • 1 tbsp balsamic vinegar
  • 1 tsp olive oil
  • 1 tbsp shaved parmesan
  • salt and pepper

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Directions

  1. Season raw salmon fillet with salt and pepper, then cook for about 10 min, either on the grill, broiled, or in a pan lightly sprayed with oil.
  2. Place arugula on dish, sprinkle with salt and pepper. Top with salmon and capers. Drizzle a little oil and vinegar on top and finish off with fresh shaved parmesan.

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BBQ Chicken Salad

serving size: 2 – size: 1 salad – points=:6 – smart points: 5- calories: 230 – carbs: 20 g- fat: 5 g 

Ingredients

  • 8 oz boneless skinless chicken breasts
  • 1 tsp all purpose seasoning (any seasoning salt)
  • cooking spray
  • 2 cups chopped romaine lettuce
  • 2 small tomatoes, diced
  • 1 corn on the cobb with the husk
  • 2 tbsp lowered fat ranch dressing
  • 1 tbsp BBQ sauce

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Directions

  1. Season chicken with the all purpose seasoning.
  2. Cook chicken on a grill, or grill pan sprayed with oil over medium heat for about 5 min on each side, or until the chicken is cooked through the center. Transfer to a cutting board and slice thin.
  3. Place the corn in the microwave for 4 min (or you can peel and boil in water for 5 min) Peel the husk off the corn, then cut the corn off the cobb. 
  4. Divide the lettuce, tomatoes, corn and chicken on two plates, then drizzle with BBQ sauce and dressing.

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Southwestern Bean Salad

serves: 6 – size: 1cup – points+:4pts – smart points: 4 – calories: 150 – fat: 5g 

Ingredients

  • 16 oz can black beans, drained
  • 9 oz cooked corn, fresh or frozen, thawed 
  • 1 large tomato, chopped
  • 1 small red onion, chopped
  • 3 scallions, chopped
  • 1 1/2-2 lemons, juice of
  • 1 tbsp olive oil
  • 3 tbsp fresh minced cilantro
  • 1 ripe medium hass avocado, diced with lemon squeezed on top (prevents from browning) diced.
  • salt and pepper

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Directions

  1. In a large bowl, combine beans, corn, tomato, onion, scallion,cilantro, salt and pepper.
  2. Squeeze fresh lemon juice to taste and stir in olive oil. Marinade in the fridge fro 30 min
  3. Add avocado just before serving.

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Image result for spinach elbow pasta salad

BLT Elbow Macaroni Salad

serves:7 – size: 1 cup – points+:4pts – smart points: 5 – calories: 140 – fat: 4 g -protein: 5g

Ingredients

  • 8 oz uncooked elbows, low carb or whole grain
  • 4 slices reduced fat center cut bacon
  • 2 large ripe tomatoes, diced small
  • 4 tbsp reduced fat mayo
  • 2 cups baby spinach
  • salt and pepper

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Directions

  1. In a large skillet, cook bacon on medium low until crispy on both sides.
  2. In a large pot of boiling water, cook pasta according to package directions.
  3. Chop tomatoes and combine it along with any accumulated juice with mayo and pepper in a medium bowl. Drain pasta and rinse with cold water to cool. Combine pasta with tomatoes and spinach, mixing well.
  4. Toss in bacon right before serving.

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Grilled Chicken Avocado ‘n’ Mango Salad

serves: 4  size: 1/4th – calories: 250 – carbs: 12g – fat:13g – smart points: 6

Ingredients

  • 12 oz grilled chicken breast, sliced (from 1 lb raw)
  • 1 medium avocado, diced
  • 1 cup diced mango
  • 3 tbsp diced red onion
  • 6 cups chopped romaine lettuce
  • vinegarette:
  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • salt and pepper

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Directions

  1. Whisk vinaigrette ingredients and set aside
  2. Toss avocado, mango, chicken and red onion together.
  3. Fill a large salad platter with romaine lettuce or divide into 4 small dishes.
  4. Top with chicken/avocado mixture and drizzle half the dressing on top. Serve with remaining dressing if desired.

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Fiesta Chickpea ‘n’ Blackbean Salad

serves::4 size: a little over a cup – calories: 3300 – carbs: 45g – fat: 10g – points+:7pts – smart points: 8

Ingredients

  • 3 cloves garlic, minced
  • 2 tbsp fresh lemon juice
  • 1 tbsp olive oil
  • pinch red pepper flakes
  • salt and pepper
  • 15 oz can black beans, drained
  • 1 cup canned chickpeas, drained
  • 1 cup grape tomatoes, halved
  • 1/3 cup red onions, minced
  • 1/3 cup cilantro, chopped
  • 1 ripe medium avocado, diced

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Directions

  1. In a large bowl, combine the garlic, lemon juice, oil, crushed red pepper, salt and pepper.
  2. Add the black beans, chickpeas, tomato, onion and cilantro, mix well. When ready to eat, gently mix in avocado and serve right away or squeeze lemon juice on avocados to prevent them from browning.

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Grilled Chicken ‘n’ Spinach Salad with Balsamic Vinaigrette

serves: 4 – size: 1/4 – points+:5pts – smart points: 4 – calories:180 – carbs: 11g – fat: 7g

Ingredients

  • 4 boneless skinless chicken breasts (3oz each)
  • 7 oz bag baby spinach
  • 1 small red onion, finely chopped
  • 1 small red bell pepper, diced
  • 1 1/2 cups grape tomatoes, halved
  • 1 medium carrot, shredded
  • For the marinade:
  • 3 tbsp fresh squeezed lemon juice
  • 1 tbsp dried oregano
  • 1 tbsp garlic, minced 
  • salt and pepper
  • For the vinaigrette:
  • 1/3 cup basil leaves
  • 3 tbsp red balsamic vinegar
  • 2 tbsp chopped shallots
  • 1 tbsp water
  • 2 tbsp olive oil
  • salt and pepper

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Directions

  1. Combine the marinade ingredients- lemon juice, oregano, garlic, salt and pepper and pour over chicken, let it marinade in the fridge a minimum of two hours, but preferably 4-6 hours or longer.
  2. Place all vinaigrette ingredients in a blender and blend until smooth. Set aside.
  3. Preheat an indoor or outdoor grill to medium high. When the grill is hot, lay the chicken on the grill.
  4. Cook the chicken until well browned on both sides and firm, but not hard to the touch. Transfer to a plate when done.
  5. Divide spinach, onions, carrots, tomatoes and peppers on 4 plates. Top with the chicken and drizzle with dressing over each.

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Grilled Tuna ‘n’ Arugula with Lemon Vinaigrette

serves: 1 – size: 5oz tuna and salad – points+:8 – smart points:3 – calories: 290 – fat: 14g 

Ingredients

  • 5 oz sashimi tuna (sushi grade)
  • 1 tsp olive oil
  • 1 tsp lemon juice
  • 3 cups baby arugula
  • 1 tsp capers
  • salt and pepper

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Directions

  1. Season tuna with salt and pepper
  2. Place arugula and capers on a plate. Combine oil and lemon juice, salt and pepper.
  3. Heat your grill to high heat. When grill is hot, spray grate with oil to prevent sticking, then place tuna on the grill, cook 1 min without moving. 
  4. Turn over and cook an additional minute, remove from heat and set aside on a plate.
  5. Slice tuna on the diagonal and place on top of the salad. Top with lemon vinaigrette. 

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Image result for chicken kebab salad

Mediterranean Chicken Kebab Salad

serves: 4 – size: 1/4th – points+:5 pts – smart points: 4 – calories:230 – fat: 7g – carbs: 8g

Ingredients

  • 1 lb boneless skinless chicken breast, cut into 1″ cubes
  • For the marinade:
  • 2 tbsp lemon juice
  • 1 tsp dried oregano
  • 1 tsp garlic, crushed
  • salt and pepper
  • For the salad:
  • 1 1/4 cups cucumber, peeled
  • 1 1/3 cups diced tomato
  • 1/3 cup diced green bell pepper
  • 3 tbsp diced red onion
  • 1/4 cup sliced olives
  • 1 tbsp vinegar
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp fresh parsley
  • 1 tsp dried oregano
  • salt and pepper
  • 5 cups shredded lettuce
  • 1/2 cup feta cheese, crumbled
  • lemon wedge for serving

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Directions

  1. Marinade the chicken at least 2-3 hours or overnight. If using wooden skewers, soak in water for at least 30 min before grilling outdoors. (prevents over burning)
  2. Combine all salad ingredients except lettuce, in a bowl then set aside.
  3. Thread chicken on 4 skewers and cook on a hot grill until chicken is cooked through, about 10-12 min.
  4. Divide lettuce between four plates, top with tomato and cucumber salad, feta crumbles, and chicken. Serve with a lemon wedge.

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Image result for black bean fiesta bowl

Fiesta Shrimp Cobb Salad

serves: 6 – size: just over 2 cups – points+:7pts – smart points: 6 – calories: 280 – fat: 10g – carbs: 24g

For the shrimp:

  • 16 oz cooked large shrimp, peeled
  • chili powder
  • 1 tbsp lemon juice
  • salt

For the Salad:

  • 6 cups romaine lettuce, shredded
  • 15 oz black beans, rinsed and drained
  • 1 cup frozen corn, thawed
  • 2 tbsp red onion, divided
  • 2 tbsp cilantro, chopped
  • juice from 1/2 lemon
  • 1 cucumber, diced
  • 1 large tomato, diced
  • 1 ripe hass avocado, diced
  • 1 cup reduced fat Mexican blend shredded cheese

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Directions

  1. Rinse shrimp and chop into large chunks. Toss shrimp with a little salt, chili powder and lemon juice.
  2. Combine drained beans, corn, red onions, cilantro, lemon juice and salt to taste.
  3. In a large glass trifle dish or a clear bowl, layer salad ingredients starting with the lettuce, black bean mixture, cucumber, tomatoes, avocado, cheese and shrimp on top.

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Healthy Mediterranean Quinoa Salad

serves: 6 – size: 1 generous cup – points:+: 5 pts – calories: 140 – fat: 7g – carbs: 14g

Ingredients

  • 1 cup uncooked quinoa
  • 2 cups water
  • 1 small red onion, chopped
  • 1 lemon, squeezed
  • about 10 kalamata olives, pitted and sliced
  • 2 tbsp olive oil
  • 1 medium cucumber, peeled and diced
  • 1 cup grape tomatoes, quartered
  • 1/3 cup crumbled feta
  • salt and pepper

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Directions

  1. Rinse quinoa for about 2 min, using your hands.
  2. Fill a medium pot with water, add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover, simmer covered 15 min. Remove from heat and keep covered an additional 5 min without lifting the lid, then fluff with a fork and set aside in a large mixing bowl to cool.
  3. While the quinoa cools, dice all the vegetables. Add the red onion, olives, cucumber, tomatoes to the cooled quinoa, and squeeze the lemon over it.
  4. Drizzle the olive oil over the quinoa, then add feta, salt and pepper and toss well. Add more lemon, salt or pepper if needed.

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