10 TERRIFIC MAIN-COURSE SALADS
Source of Recipe
WW
Recipe Introduction
Sometimes all you crave is a fresh salad for dinner – minimal effort, great crunch and a simple way to stick to your healthy eating plans. But sometimes salads need a little "oomph." Lettuce and veggies are all well and good, but add a bit of protein and then you've got dinner. Need some ideas? Check out the meals below – each recipe is enough for two, but you can double or even triple anything easily.
Asian Chicken and Vegetables Salad (POINTS® value = 7)
Rinse 10 ounces frozen Asian vegetable mix under cold water until thawed; drain and blot well. 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, and red chili sauce to taste; pour over the salad and toss to combine.
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 6 ounces drained canned salmon; 2 celery stalks, chopped; 1/4 cup chopped red onion; 2 tablespoons chopped parsley; 2 tablespoons chopped mint; and salt and pepper to taste.
White Bean Salad with Shrimp (POINTS value = 8)
Drain and rinse a 15-ounce can white beans. Toss with 6 ounces chopped cooked shrimp, 1 minced shallot, 1 tablespoon white wine vinegar, 2 teaspoons olive oil, 1/2 teaspoon rubbed sage and 1/2 teaspoon dried thyme, as well as salt, pepper and red chili sauce to taste.
Easy Salad Niçoise (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; and 1/4 cup fat-free vinaigrette.
Chicken Taco Salad (POINTS value = 5)
Place 12 low-fat tortilla chips on each of 2 plates. 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 and 1 tablespoon fat-free sour cream. Top each of the chips with an equal portion of the lettuce mixture.
Crab Salad (POINTS value = 4)
Rinse 1 cup frozen corn kernels in a colander under cold water until thawed; drain and blot well. Toss with 1 seeded and chopped red bell pepper; 2 thinly-sliced scallions; 6 ounces cooked crab meat, picked over for shell and cartilage; 1 cup canned black beans, drained and rinsed; 1/4 cup chopped cilantro; 2 tablespoons lime juice; 1/2 teaspoon ground cumin; and salt and pepper to taste.
Spinach Caesar Salad (POINTS value = 3)
Toss 4 cups baby spinach; 1 red apple, cored and chopped; 5 drained canned anchovies; 1 cup canned kidney beans, drained and rinsed; and 1/4 cup fat-free Caesar dressing.
Greek Salad with Feta (POINTS value = 5)
Toss 4 cups shredded Romaine lettuce; 1 cucumber, peeled and chopped; 1 green bell pepper, seeded and chopped; 1 small red onion, cut into rings; 4 ounces crumbled Feta cheese; 1 tablespoon chopped pitted olives; 1 teaspoon dried oregano and 1/4 cup fat-free vinaigrette.
Smoked Salmon Frisee Salad (POINTS value = 3)
Toss 4 cups frisee lettuce, 2 minced shallots, 1 seeded and diced red bell pepper, 4 ounces chopped smoked salmon and 1/4 cup low-fat creamy dill dressing.
Lobster Gazpacho Salad (POINTS value = 3)
Toss 2 Roma tomatoes, chopped; 1 cucumber, peeled and chopped; 1 green bell pepper, seeded and chopped; 1 small red onion, chopped; 2 celery stalks, chopped; 6 ounces chopped cooked lobster meat; 1 tablespoon lemon juice; 2 teaspoons Worcestershire; and salt and pepper to taste. Drizzle the salad with 2 teaspoons extra-virgin olive oil just before serving.
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