Recipe: 10 Weight Watcher Salads (with point values)

10 WEIGHT WATCHER SALADS

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ASIAN CHICKEN AND VEGETABLES SALAD
(POINTS value = 7)

Rinse 10 ounces frozen Asian vegetable mix under cold water until defrosted; drain and blot dry.
Toss in a bowl with:
8 ounces cooked cubed boneless skinless chicken breast
In another bowl, mix:
1 tablespoon seasoned rice vinegar
1 tablespoon reduced-sodium soy sauce
2 teaspoons sesame oil
Red chili sauce (to taste)
Pour the dressing over the salad and toss to combine.

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TABBOULEH SALAD WITH SALMON
(POINTS value = 5)

Mix 1/2 cup dry tabbouleh with 1 cup boiling water in a large bowl; set aside 30 minutes or until the water is absorbed.
Fluff with a fork and toss with:
1 (6 ounce) can salmon, drained
2 celery stalks, chopped
1/4 cup chopped red onion
2 tablespoons chopped parsley
2 tablespoons chopped mint
salt and pepper (to taste)

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WHITE BEAN SALAD WITH SHRIMP
(POINTS value = 8)

Toss together in a large bowl:
1 (15 ounce) can white beans, rinsed and drained
6 ounces cooked chopped shrimp
1 shallot, minced
2 tablespoon white wine vinegar
2 teaspoons olive oil
1/2 teaspoon rubbed sage
1/2 teaspoon dried thyme
Salt and pepper (to taste)
Red chili sauce (to taste)

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EASY SALAD NICOISE
(POINTS value = 4)

Rinse 1 cup frozen string beans in a colander under cold water until thawed; drain and blot well.
Toss with:
4 cups mixed greens
8 cherry tomatoes, halved
1 cup canned new potatoes, drained
6 ounces canned solid white tuna packed in water, drained
1/4 cup fat-free vinaigrette

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CHICKEN TACO SALAD
(POINTS value = 5)

Mix together:
1 cup shredded lettuce
1 chopped tomato
4 ounces chopped cooked smoked chicken breast
1 ounce shredded fat-free cheddar
1/4 cup jarred salsa
1 tablespoon fat-free sour cream
To serve:
Place 12 low-fat tortilla chips on each of 2 plates. Top each of the chips with an equal portion of the lettuce mixture.

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CRAB SALAD
(POINTS value = 4)

Rinse in a colander under cold water until defrosted:
1 cup frozen corn kernels
Toss in a bowl with:
1 red bell pepper, chopped
2 scallions, thinly sliced
6 ounces cooked crab meat, picked over for shell and cartilage
1 cup canned black beans, rinsed and drained
1/4 cup chopped fresh cilantro
2 tablespoons lime juice
1/2 teaspoon ground cumin
Salt and pepper (to taste)

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SPINACH CAESAR SALAD
(POINTS value = 3)

Toss together in a large bowl:
4 cups baby spinach
1 red apple, cored and chopped
5 canned drained anchovies
1 cup canned kidney beans, rinsed and drained
1/4 cup fat-free Caesar dressing

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GREEK SALAD WITH FETA
(POINTS value = 5)

Toss together:
4 cups shredded Romaine lettuce
1 cucumber, peeled and chopped
1 green bell pepper, chopped
1 small red onion, cut into rings
4 ounces crumbled Feta cheese
1 tablespoon chopped pitted olives
1 teaspoon dried oregano
1/4 cup fat-free vinaigrette

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SMOKED SALMON FRISEE SALAD
(POINTS value = 3)

Toss together:
4 cups frisee lettuce
2 shallots, minced
1 red bell pepper, diced
4 ounces chopped smoked salmon
1/4 cup low-fat creamy dill dressing.

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LOBSTER GAZPACHO SALAD
(POINTS value = 3)

Toss together:
2 Roma tomatoes, chopped
1 cucumber, peeled and chopped
1 green bell pepper, chopped
1 small red onion, chopped
2 celery stalks, chopped
6 ounces chopped cooked lobster meat
1 tablespoon lemon juice
2 teaspoon Worcestershire
Salt and pepper (to taste)
Just before serving, drizzle the salad with:
2 teaspoons extra virgin olive oil