LaaLoosh » Salad

Tomato Mint Quinoa Salad Recipe – 5 Points +

LaaLoosh — Wed, 08 Feb 2012 16:02:51 +0000

Since I’ve become more aware of all the amazing quinoa heath benefits, I’m always on the lookout for delicious new Quinoa Weight Watchers Recipes. One of the best I have ever made was this fantastic Tomato Mint Quinoa Salad. The ingredient list looked a bit crazy to me at first and it seemed like such a mad mess. But after combining them all together, all I can say O M G. It was truly amazing. The mint, the raisins, the lime, the toasted almond slices, the sesame oil – all the textures and flavors combine to create a delicious and nutrient rich quinoa salad recipe that boasts just 5 Points + per serving.

And in case you aren’t familiar with the health benefits of quinoa, here’s a little bit of info: What makes quinoa such a healthy option is the protein it provides. The protein quality of quinoa is considered to be on par with the protein quality of milk. This is because quinoa, unlike most grains, includes all of the eight essential amino acids that are needed for tissue growth and repair. Not only is the “mother of all grains” high in protein, but it is also incredibly low in fat. Also, quinoa is high in manganese, which acts as a disease and cancer fighting antioxidant in the body. Other vital nutrients that quinoa provides are: magnesium, fiber, calcium, riboflavin, copper and potassium. Because quinoa is protein-packed, it presents vegetarians with an awesome alternative to the proteins found in meat. Additionally, quinoa provides an alternative to those who are allergic to wheat and who are suffering from Celiac disease. This is because the super seed is entirely glutten free. So, if you are a quinoa virgin, you now have a million and one reasons why you should give it a try. And this recipe would be a fantastic option to be your first quinoa dish. Enjoy!

Tomato Mint Quinoa Salad Recipe

Enjoy an amazingly delicious Tomato Mint Quinoa Salad Recipe ornamented with fresh vegetables and toasted almonds and seasoned with fresh mint. A truly fantastic and healthy side dish recipe that will cost you just 5 Points +.

Ingredients

1 cup quinoa
2 cups water
3 tomatoes, diced
1 medium onion, diced
1 cup radishes, quartered and sliced
1 cucumber, diced
1/3 cup raisins
1/4 cup almond slices, toasted
1/4 cup lime juice
1/2 cup fresh mint, finely chopped
1 tbsp sesame oil
1 tbsp fresh parsley, finely chopped
1 tsp ground cumin
1 tsp salt (or more to taste)
1/2 tsp black pepper
Zest from ½ a lime

Instructions

Bring water to boil in a small saucepan. Pour in quinoa, raisins, and a pinch of salt. Cover, and let simmer for 12 to 15 minutes, then remove from heat, and allow to cool to room temperature.
In a large bowl, toss together the tomatoes, onion, radish, cucumber, lime zest and almonds in a large bowl.
Add in the cooled quinoa, then stir in the mint, parsley, cumin, lime juice, sesame oil, and salt & pepper. Chill for 1 hour prior to serving.

Preparation time: 15 minute(s)

Cooking time: 15 minute(s)

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein, Gluten free

Number of servings (yield): 6

Culinary tradition: USA (General)

Entire recipe makes 6 servings
Serving size is 1 scant cup
Each serving = 5 Points +

PER SERVING: 198 calories; 6g fat; 28g carbohydrates; 7g protein; 4g fiber

Spicy Green Salad Recipe – 1 Points +

LaaLoosh — Thu, 26 Jan 2012 03:38:43 +0000

I love salads, but I often tire of the same old salad recipes with the same old salad dressings. This delicious Spicy Green Salad Recipe I learned from my father-in-law, who makes the most amazing salads I’ve ever had, with just the simplest of ingredients. Full of fresh herbs, crisp romaine lettuce and spicy jalapenos, this low calorie salad definitely does not lack flavor! And rather than using a pre-made bottled salad dressing, I made my own with just a few ingredients, and I truly believe that it tastes much better than any other salad dressing. Each serving of my Spicy Green Salad is just 1 Points +, and makes a great low Points + accompaniment to many different Weight Watchers Recipes.

Spicy Green Salad Recipe

This unique Spicy Green Salad recipe is not only delicious, light and healthy, it’s lovely to look at and goes well with many different low calorie meal ideas.

Ingredients

2 cups baby romaine lettuce, chopped
1 medium onion, finely chopped
1 cup fresh dill, finely chopped
1 cup fresh parsley, finely chopped
4 jalapenos, seeded and very finely chopped
1 tbsp olive oil
Juice from 1 small lemon
2 garlic cloves, minced
1 tsp sea salt (more or less to taste)
1/2 tsp black pepper

Instructions

In a large bowl combine lettuce, dill, parsley, onion and jalapenos. Toss well.
Add in garlic, olive oil, lemon juice, salt and pepper. Toss well to combine.

Preparation time: 15 minute(s)

Cooking time: 1 minute(s)

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 4

Culinary tradition: Middle Eastern

Entire recipe makes 4 servings
Serving size is 1 ¼ cups
Each serving = 1 Points +

PER SERVING: 68 calories; 4g fat; 2g carbohydrates; 1g protein; 2g fiber

Tabbouleh Recipe with Quinoa – 4 Points +

LaaLoosh — Mon, 16 Jan 2012 15:31:43 +0000

I love to experiment with Quinoa in a variety of different Weight Watchers Recipes. It’s so good for you, and I really enjoy the flavor and texture. When I used it instead of couscous in a traditional Tabbouleh recipe, I was thrilled with the end result. The calorie and fat content was less and the protein and fiber were higher, thus giving it a lower Points value – each 3/4 cup serving is just 4 Points +. For those of you who may be unfamiliar with Quinoa, it’s a South American grain, originating in the Andes. It is loaded with protein, rich in phosphorous, magnesium and iron, and has a mild, nutty flavor. Quinoa is a great idea for a lighter and healthier alternative to rice, couscous and bulgur – and it’s gluten-free. If you love the flavors of Middle Eastern salad recipes, like traditional Tabbouleh recipe, give this version with quinoa a try instead!

Tabbouleh Recipe with Quinoa

A delicious idea for a low calorie Middle Eastern side dish recipe, this Tabbouleh recipe with Quinoa is a wonderful choice. Light, fresh, flavorful, and just 4 Points + per serving, it’s a great compliment to many Weight Watchers meals.

Ingredients

1 cup quinoa
2 cups water
1/4 cup fresh lemon juice
3 tomatoes, diced
3 Persian cucumbers, diced
2 bunches green onions, diced
1 cup fresh parsley, chopped
2 tbsp olive oil
1 tsp sea salt
1/4 tsp black pepper

Instructions

In a saucepan bring water to a boil. Add quinoa and a pinch of salt. Reduce heat to low, cover and simmer for 15 minutes. Allow to cool to room temperature; fluff with a fork. Set aside in refrigerator to cool.
Meanwhile, in a large bowl, combine olive oil, sea salt, pepper, lemon juice, tomatoes, cucumber, green onions, and parsley. Stir into cooled quinoa.

Preparation time: 15 minute(s)

Cooking time: 15 minute(s)

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein, Gluten free

Number of servings (yield): 6

Culinary tradition: Middle Eastern

Entire recipe makes 6 servings
Serving size is 3/4 cup
Each serving = 4 Points +

PER SERVING: 167 calories; 6g fat; 21g carbohydrates; 4g protein; 4g fiber

Basic Tuna Salad Recipe – 3 Points +

LaaLoosh — Mon, 09 Jan 2012 15:53:00 +0000

The perfect quick and healthy lunch idea, this Basic Tuna Salad Recipe is so easy to make and is so tasty! Made with non-fat Greek yogurt instead of mayo, this version is a LOT lighter than a traditional tuna salad recipe. The fresh lemon, dill, and tang of the yogurt helps to give it a very similar flavor to the mayo version, and the celery and onion add crunch and flavor. The best part is that you get a whole 1 cup serving for just 3 Points +! Serve it over a bed of lettuce for a fresh lunch salad, use it as a dip for some low fat crackers or pita chips, or just serve up the traditional way on two slices of low calorie bread. You really can’t go wrong with this Tuna Salad Recipe.

Basic Tuna Salad Recipe

Quick to make, yet delicious and filling, this low calorie tuna salad recipe is a staple in my Weight Watchers Recipes.

Ingredients

2 cans chunk light tuna in water
1/2 cup plain, non-fat Greek yogurt
1 small onion, finely chopped
2 celery stalks, trimmed and finely chopped
1 tbsp fresh dill, chopped
1 tbsp fresh squeezed lemon juice
1 tsp salt
1/2 tsp black pepper

Instructions

Combine all ingredients in a medium sized bowl.

Quick Notes

If you prefer your tuna salad to be creamier, go ahead and add some extra yogurt! It’s so low calorie that you can use an additional 1/2 cup (into the entire recipe) and it won’t increase the Points+ value!

Preparation time: 10 minute(s)

Cooking time:

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Entire recipe makes 4 servings
Serving size is 1 cup
Each serving = 3 Points +

PER SERVING: 102 calories; 1g fat; 20g protein; 5g carbohydrates; 1g fiber

Pear, Quinoa, and Spinach Salad Recipe – 4 Points +

LaaLoosh — Fri, 04 Nov 2011 14:33:21 +0000

Treat yourself to this delicious and easy Autumn inspired Pear, Quinoa, and Spinach salad for just 4 Points + per serving. Fresh and light, this quinoa salad makes a wonderful low calorie side dish recipe to serve with a variety of Fall meals, or as a non-traditional Thanksgiving dish. By removing the nuts and the chickpeas, as well as making a few other changes to the traditional version of this recipe, I was able to create a much lighter rendering without sacrificing the fabulous flavors. The slight nutty flavor of the quinoa grains is enhanced with a walnut oil and pomegranate vinegar dressing, and is a tasty contrast to the sweet, delicate pears. Definitely a great salad recipe to try out if you are want to enjoy some fabulous Fall flavors in a new way.

Pear, Quinoa, and Spinach Salad Recipe

The perfect vegetarian side dish recipe, this Pear, Quinoa and Spinach Salad is a fresh and delicious way to enjoy the flavors of the season. And each serving is just 4 Points + making it a great low calorie side to accompany any meal.

Ingredients

1 cup quinoa, rinsed
2 ripe but firm pears, diced
1 cup baby spinach leaves
1/2 cup red onion, finely chopped
1/4 cup fresh chives
2 cups and 1 tbsp fat free vegetable broth
1 tbsp walnut oil
1 1/2 tbsp pomegranate vinegar
1 tsp salt
1/4 tsp freshly ground pepper

Instructions

Bring 2 cups of broth to a boil in a large saucepan.
Add in quinoa, reduce heat to maintain a simmer, cover and cook until the liquid is absorbed and the quinoa has popped, about 15 minutes.
Whisk oil, vinegar, 1 tbsp broth, chives, salt and pepper in a large bowl.
Add pears, spinach and onion and toss to coat.
Drain any excess liquid from the cooked quinoa, if necessary.
Add the quinoa to the pear mixture; toss to combine.
Transfer to the refrigerator to cool for about 15 minutes or serve warm.

Preparation time: 15 minute(s)

Cooking time: 30 minute(s)

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 6

Culinary tradition: USA (General)

Entire recipe makes 6 servings
Serving size is 1 cup
Each serving = 4 Points +

PER SERVING: 146 calories; 3 g fat; 24 g carbohydrates; 8 g protein; 5 g fiber

Mediterranean Tuna Salad Recipe – 5 Points +

LaaLoosh — Mon, 12 Sep 2011 18:45:08 +0000

This low calorie salad recipe puts a delicious Mediterranean spin on traditional tuna salad recipes. Light and fresh, it’s loaded with fiber and protein, making it an ideal Weight Watchers Recipe. It’s an entree sized salad – about 2.5 cups for the serving size, so it’s definitely satisfying. And the whole serving has just 5 Points +! And the best part is that it’s so easy to make, so if you need a quick lunch recipe that you can make in a pinch, this Mediterranean Tuna Salad is perfect. Enjoy!

Mediterranean Tuna Salad Recipe

Fresh and delicious, this low calorie tuna salad is loaded with fantastic Mediterranean elements. Each nicely sized serving is just 5 Points +, making it a great idea for a light lunch recipe.

Ingredients

8 cups mixed salad greens
1 15oz can chickpeas, drained and rinsed
2 6z cans chunk light tuna in water, drained
1 cup Persian cucumbers, chopped
1 large red bell pepper, finely diced
1/2 cup red onion, chopped
1/2 cup fresh parsley, chopped
1 1/2 tsp fresh rosemary, finely chopped
1/2 cup lemon juice
2 tsp extra-virgin olive oil
1/2 tsp salt
1/4 tsp black pepper

Instructions

Combine beans, tuna, bell pepper, cucumber, onion, parsley, rosemary, 1/4 cup lemon juice in a medium bowl.
Combine the remaining 1/4 cup lemon juice, oil and salt & pepper in a large bowl.
Add salad greens; toss to coat.
Divide the greens among 4 plates. Top each with the tuna salad.

Preparation time: 10 minute(s)

Cooking time:

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: Middle Eastern

Entire recipe makes 4 serving size
Serving size is ¼ of entire recipe, approx 2 ½ cups
Each serving = 5 Points +

PER SERVING: 198 calories; 4 g fat; 24 g carbohydrates; 22 g protein; 9 g fiber

Creamy Coleslaw Recipe – 2 Points +

LaaLoosh — Mon, 15 Aug 2011 12:00:47 +0000

photo credit: ctw fitness

Coleslaw is pretty much always a staple at any summer picnic or BBQ. And if you are a Weight Watcher, most of those coleslaw recipes can have some pretty scary stats which can use up a lot of your allotted Daily Points Plus Allowance. But try making this slimmed down version instead, and you’ll satisfy your craving for crisp and creamy coleslaw, but you’ll only be sacrificing 2 Points + for each 1 cup serving. Combining some traditional coleslaw ingredients with some not so traditional ones gives this tasty, low calorie side dish recipe a wonderful flavor, while still fulfilling the sweet and creamy texture you’d expect. So the next time you want a great idea for a Weight Watchers Side Dish Recipe, give this Creamy Coleslaw with Red Onion and Apple a try.

Creamy Coleslaw Recipe

Don’t feel guilty about serving coleslaw at your next Weight Watchers friendly summer meal…instead try this healthier version that has just 2 Points + per serving. It makes a wonderful and light no cook summer recipe that’s easy and satisfying!

Ingredients

1 small head green cabbage, finely shredded
2 large carrots, shredded
2 small red apples, peeled, cored, shredded
1 small red onion, thinly sliced
1 cup plain, non-fat Greek yogurt
2 tbsp fat free mayonnaise
2 tbsp white wine vinegar
1 tbsp Dijon mustard
1 1/2 tsp sugar
1 tbsp celery salt
1/2 tsp black pepper

Instructions

In a large bowl, whisk together the yogurt, mayonnaise, mustard, vinegar, celery salt, pepper and sugar.
Add in the cabbage, onion, carrot and apple, and toss well to coat.
Cover and place in refrigerator for a minimum of 30 minutes to allow flavors to blend and marinate. Toss again before serving.

Preparation time: 15 minute(s)

Cooking time: 0 minutes (s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 6

Culinary tradition: USA (Traditional)

Entire recipe makes 6 servings
Serving size is 1 cup
Each serving = 2 Points +

PER SERVING: 76 calories; 0 g fat; 15 g carbohydrates; 4 g protein; 3 g fiber

Mediterranean Tomato Salad Recipe – 2 Points +

LaaLoosh — Tue, 09 Aug 2011 12:00:58 +0000

When summer brings us an abundance of fresh ripe, juicy tomatoes, this delicious Mediterranean Tomato Salad Recipe is a good thing to have on hand. Light and incredibly flavorful, the tomatoes are dressed with fresh herbs and a tangy vinaigrette dressing that leaves nothing to be desired. Each 1 1/4 cup serving has just 2 Points +, making it a great idea as a vegetarian or vegan side dish recipe to serve with a variety of Weight Watchers Entree Recipes. So get out there and take advantage of all those beautiful summer tomatoes,and put this salad recipe into action, asap!

Mediterranean Tomato Salad Recipe

A delightful, low Points + side dish recipe that will work with a variety of meals, this tangy Mediterranean Herb Tomato Salad is a real treat to the palate. Healthy and flavorful, the fresh herbs and juicy tomatoes deliver a fantastically light salad that has just 2 Points + per serving.

Ingredients

5 heirloom tomatoes, chopped
1 red onion, finely chopped
2 tbsp fresh parsley, finely chopped
1 tbsp fresh oregano, finely chopped
1 tsp fresh tarragon, finely chopped
2 garlic cloves, minced
1 tbsp extra virgin olive oil
3 tbsp red wine vinegar
1/2 tsp Dijon mustard
1 tsp salt
1/2 tsp fresh black pepper

Instructions

In a small bowl, whisk together the oil, vinegar, garlic, mustard, salt and pepper.
In a large bowl, combine tomatoes, onions, and all the fresh herbs. Drizzle in dressing and toss well to coat.
Cover bowl with plastic wrap and let stand at room temperature for about an hour to allow the flavors to marinate.

Preparation time: 15 minute(s)

Cooking time:

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 4

Culinary tradition: Greek

Entire recipe make 4 servings
Serving size is 1 ¼ cups
Each serving = 2 Points +

PER SERVING: 74 calories; 3 g fat; 8 g carbohydrates; 3 g protein; 2 g fiber

Classic Macaroni Salad Recipe – 4 Points +

LaaLoosh — Tue, 02 Aug 2011 12:00:01 +0000

Try this classic American Macaroni Salad Recipe at your next picnic or barbeque this summer, and enjoy a low calorie side dish that tastes so good, it’s hard to believe it’s Weight Watchers friendly. Each 1 cup serving has just 4 Points +, and trust me when I tell you that it is not lacking in fabulous flavor or creamy texture at all. By using less mayo, a healthier pasta, and adding in some plain non fat Greek yogurt, I was able to put a much healthier spin on a traditionally fattening recipe. Now you can enjoy this popular BBQ recipe and not feel an ounce of guilt. Seriously folks, if you love yourself some creamy macaroni salad recipes, this low calorie version is a must try!

Classic Macaroni Salad Recipe

This classic, creamy macaroni salad recipe is a real hit and is sure not to disappoint. Loaded with all the amazing flavor and texture you’d expect, but with a lot less fat and calories, making it just 4 Points + per 1 cup serving. Make this as your next summer BBQ recipe and everyone will be happy.

Ingredients

6 oz Ronzoni Smart Taste Macaroni Pasta
6 sweet gherkin pickles
1 red bell bepper, seeded and finely chopped
1 green pepper, seeded and finely chopped
2 celery stalks, finely chopped
1 small red onion, finely chopped
1/4 cup fresh parsley, finely chopped
1/2 cup reduced fat mayonnaise
1/2 cup plain, fat free Greek Yogurt
2 tbsp cider vinegar
2 ½ tbsp Dijon mustard
1/2 tsp paprika
1/4 tsp white pepper
1 tsp salt

Instructions

Prepare macaroni noodles according to package instructions. Drain and rinse with cold water and transfer to a large bowl.
Add in peppers, onion, pickles, celery, and parsley.
In a small bowl, mix together the mayonnaise, yogurt, vinegar, mustard, salt, pepper and paprika.
Pour over macaroni and toss well to combine. Serve chilled.

Preparation time: 15 minute(s)

Cooking time: 10 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 6

Culinary tradition: USA (Traditional)

Entire recipe makes 6 servings
Serving size is 1 full cup
Each serving = 4 Points +

PER SERVING: 187 calories; 5 g fat; 27 carbohydrates; 6 g protein; 4 g fiber

Tuscan Tuna Salad Recipe – 5 Points +

LaaLoosh — Tue, 19 Jul 2011 05:32:56 +0000

A new take on low calorie tuna salad recipes, this Tuscan Tuna Salad has some wonderful new flavors, and no mayo. It gives a lot of bang for it’s buck with each 1 cup serving coming in at just 5 Points +. Serve it over a bed of fresh greens, or in a low calorie whole wheat pita for a delicious and healthy lunch recipe that tastes incredibly light and fresh. It also works great served on whole wheat crackers an appetizer. Make it in advance and store in the refrigerator for up to two days – it’s great to have on hand for a quick and easy meal when you don’t feel like cooking on a hot summer day. Enjoy!

Tuscan Tuna Salad Recipe

Try out a new take on a traditional tuna salad recipe that will have you forgetting you are counting Points! This delicious Tuscan Tuna Salad makes the perfect quick and healthy lunch idea for any hot summer day. With just 5 Points + per each 1 cup serving, this dish will leave you feeling satisfied while still staying within your daily Points + range.

Ingredients

2 6-oz cans chunk light tuna in water, drained
1 15-oz can small white beans, such as Cannellini or great northern, drained and rinsed
1/2 cup cherry tomatoes, quartered
1/2 cup red onion, chopped
1 tbsp olive oil
1/4 cup chopped Italian parsley
2 tbsp lemon juice
1 tsp salt
1/4 tsp black pepper

Instructions

Combine all ingredients medium bowl. Stir gently.
Refrigerate until ready to serve.

Preparation time: 10 minute(s)

Cooking time: 0 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Entire recipe makes 4 servings
Serving size is 1 cup each
Each serving = 5 Points +

PER SERVING: 203 calories; 4 g fat; 17 g carbohydrates; 30 g protein; 6 g fiber