Asian Ginger Salad – Low Calorie and Low Carb

Asian Ginger Salad
This recipe and photo were contributed to The Simple Skillet by Betsey Reid, photographer.

Serves: 6
Prep Time: 10 minutes
Cooking Time: 0 minutes
Difficulty: Easy
Ingredients:

1/4 cup olive oil
2 tablespoons vinegar, rice, seasoned
1 1/2 teaspoons tomato paste
1 tablespoon soy sauce, gluten free, low sodium
1 1/2 teaspoons sugar
1 tablespoon ginger, minced
1 tablespoon celery, chopped
1/2 onion, medium, chopped
2 tablespoons water
1 teaspoon lemon juice
1/8 teaspoon salt
1/8 teaspoon pepper, black, ground
1/2 head lettuce, iceberg, chopped
1 carrot, julienne
1/2 cup cabbage, Napa, chopped
2 tablespoons sesame seeds

Preparation: Make dressing by mixing the oil, vinegar, tomato paste, soy, sugar, ginger, celery, onion, water, lemon juice, salt and pepper. Divide the lettuce, carrot and cabbage among 6 plates and top with dressing. Garnish with sesame seeds.

Nutrition: Per Serving About: 120 calories, 10 g fat, 1.5 g saturated fat, 0 g trans fat, 2 g protein, 6 g carbohydrates, 2 g dietary fiber, 150 mg sodium; WW points plus value 3

Click Here to Print

iPhone/iPad app w/ easy to browse recipes/photos/nutrition and custom grocery list $3.99 at the Apple iTunes Store.
.

Egg White Salad Lettuce Cups

Egg White Salad

Egg White Salad over Lettuce Leaves

This is one of my favorite lunches. Sometimes I make the egg salad (mostly egg whites) and serve it as a dip with veggies!

Serves: 4
Prep Time: 5 minutes
Cooking Time: 12 minutes
Difficulty: Easy
Comments: This makes a great low calorie and low carb lunch! or try a half serving with veggie dippers as a snack. For gluten free, make sure to use a gluten free mayonnaise.

Ingredients:

4 eggs, large, hard boiled
6 eggs, large, hard boiled, use whites only
2 stalks celery, diced
1/4 onion, medium, diced
1/2 cup mayonnaise, light or reduced fat, and Gluten Free
1 tablespoon Dijon mustard
pepper, black, ground
2 green onions , chopped
1 head lettuce, butter or large green leafy
Preparation

To hard boil the eggs, place eggs in sauce pan, pour in just enough water to cover the eggs and bring to a boil. As soon as the water boils, remove the pan from burner, cover tightly and let sit in water for 17 minutes (20 minutes for X-large eggs and 15 minutes for medium eggs). Drain and cool with ice water. Peel and chop the eggs, discarding 6 of the yolks for another use. In a medium bowl, mix the eggs, celery, onions, pepper, mayonnaise, and Dijon. Arrange lettuce leaves on plates and spoon the egg salad on top. Top with chopped green onions and cracked black pepper.
Nutrition

Per Serving About: 200 calories, 15 g fat, 3 g saturated fat, 0 g trans fat, 12 g protein, 7 g carbohydrates, 1 g dietary fiber, 460 mg sodium; WW Points Plus value 6

To Print Click Here

Roast Beef Lettuce Cups

Roast Beef Lettuce Cups

Roast Beef Lettuce Cups

Serves: 4
Prep Time: 5 minutes
Cooking Time: none
Difficulty: Easy
Comments:Simple and delicious lunch or snack. We use a horseradish dressing but low calorie ranch or other favorite is fine.

Ingredients:
8 lettuce, romaine, leaves
8 ounc(es) roast beef, lean, thinly sliced
1 cup tomato(es), grape or cherry, quartered
1/4 onion(s), red, chopped
2 tablespoons mayonnaise, light or reduced fat
2 tablespoons sour cream, low fat or light
2 teaspoons horseradish, prepared

Preparation:

To make horseradish sauce: Mix sour cream, mayonnaise and horseradish in a small bowl and set aside. Place lettuce leaves on a platter. Top with sliced roast beef, chopped onions and tomatoes and drizzle with dressing.

Nutrition: Per Serving About: 120 calories, 5 g fat, 1.5 g saturated fat, 0 g trans fat, 13 g protein, 5 g carbohydrates, 3 g dietary fiber, 380 mg sodium;WW Points Plus value 3

To Print Click Here

Curry Chicken Lettuce Wraps

Curry Chicken Lettuce Wraps

Curry Chicken Lettuce Wraps

Save this recipe for your Thanksgiving leftovers and use your leftover turkey instead of chicken!

Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Comments: These lettuce wraps are best served chilled. For our gluten free friends, make sure you use a gluten free mayonnaise.

Ingredients:
1 pound chicken breast, boneless and skinless
3 tablespoons mayonnaise, light or reduced fat, and Gluten Free if desired
3 tablespoons yogurt, low fat plain
1 teaspoon curry powder
1/4 teaspoon salt
1/4 teaspoon pepper, black, ground
2 stalks celery, diced
1/4 onion, red, chopped
1 cup grapes, seedless, halved
1/3 cup cashews, raw, toasted and chopped
8 leaves lettuce, butter or large green leafy

Preparation:

Cut chicken breasts into 1 inch thick strips. Place 3 cups water in a medium saucepan. Add chicken and bring to a boil. Lower heat and simmer for 12 to 15 minutes or until chicken is fully cooked. Remove chicken and place on a plate to cool. Meanwhile, place remaining ingredients except for lettuce leaves in a large bowl and mix. Cut chicken into small pieces and add to the bowl. Mix well. Scoop chicken salad onto lettuce leaves and serve.

Nutrition:

Per Serving About: 260 calories, 12 g fat, 2.5 g saturated fat, 0 g trans fat, 27 g protein, 11 g carbohydrates, 1 g dietary fiber, 460 mg sodium; WW Points Plus value 7

Click Here to Print Recipe

Chef Salad

Chef Salad

Chef Salad


Serves: 4
Prep Time: 10 minutes
Cooking Time: none
Difficulty: Easy
Comments: Delicious main dish salad using whatever lean deli meat you have on hand.

Ingredients:

2 eggs, large, hard boiled, use 1 egg and 1 egg white
1/4 avocado, Haas or any, peeled and chopped
1 cup tomato, grape or cherry, halved
1/4 onion, red, thinly sliced
1 head lettuce, iceberg, or other, chopped
8 ounces turkey, lean, cooked, sliced
2 ounces ham, lean, sliced
4 ounce cheese, low fat cheddar or other,, sliced and cut into strips
1/2 cup salad dressing, low fat ranch, or other favorite low fat dressing
pepper, black

Preparation:

Combine all ingredients in a large salad bowl. Toss and serve.

Nutrition: Per Serving About: 170 calories, 7 g fat, 1.5 g saturated fat, 18 g protein,12 g carbohydrates, 2 g dietary fiber, 890 mg sodium; WW Points plus value 5

To Print the Recipe Click Here

Brussels Sprout Salad with Bacon

Brussels Sprout Salad

Brussels Sprout Salad


Prep Time: 15 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Comments

Great way to enjoy Brussels Sprouts.

Ingredients

1 pound Brussels sprouts
3 slices bacon, reduced sodium
2 egg(s), large, hard boiled, use 1 whole and 1 egg white
1/2 onion(s), red, diced
2 tablespoons olive oil
1 tablespoon vinegar, balsamic
1 teaspoon Dijon mustard
1 teaspoon honey
2 slices bread, whole wheat, light

Preparation:

To make low fat croutons, toast bread in a toaster. Cut into half inch cubes. To make the dressing, add olive oil, balsamic vinegar, honey and Dijon in a small bowl and whisk together. To make the salad, cut the Brussels sprouts in half. Remove core and bottoms. Separate the leaves as much as you can as if they were pieces of lettuce (or to save time, remove the core and quarter them or slice them). Place leaves in a medium size bowl and set aside. Heat a large skillet over medium high heat. Add bacon to skillet and cook until crispy brown. Remove bacon with a slotted spoon and place on a paper towel. Remove most of the oil from the pan (I know a lot of cooks would leave it all in because the bacon grease adds flavor, but it’s not really good for you), leaving some to saute the onion. Add onion to the skillet and cook over medium heat for 3 to 4 minutes until soft. Add Brussels sprout leaves and stir gently. Cook for about 2 minutes until leaves are crisp tender and still hold their shape. Pour dressing over skillet and toss gently. Top with bacon, croutons and chopped egg. Stir gently and serve.

Nutrition: Per Serving About: 180 calories, 11 g fat, 2.5 g saturated fat, 0 g trans fat, 8 g protein, 16 g carbohydrates, 5 g dietary fiber, 180 mg sodium; WW points plus value 5

Click Here to Print Recipe

Tomatoes with Bacon and Blue Cheese

Tomatoes with Bacon and Blue Cheese

Tomatoes with Bacon and Blue Cheese

When summer tomatoes are in season, this is a great way to enjoy them.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy

When summer tomatoes are in season, this is a great way to enjoy them.

Ingredients:

3 tomatoes, large
1/4 cup blue cheese, crumbled
3 slices bacon, reduced sodium
1/4 onion, red, finely chopped
1 tablespoon olive oil
1 tablespoon vinegar, balsamic

Preparation: Layer the bacon between paper towels and microwave for 2 minutes or until cooked. Slice tomatoes and arrange on a plate. In a small bowl, mix olive oil, vinegar, chopped onions, and blue cheese. Pour the dressing over the tomatoes and top with crumbled bacon.
Nutrition: Per Serving About: 140 calories, 9 g fat, 3 g saturated fat, 0 g trans fat, 5 g protein, 10 g carbohydrates, 1 g dietary fiber, 190 mg sodium; WW Points Plus value 4

To Print Click Here

Asian Grilled Salmon Salad Recipe

Asian Grilled Salmon Salad

Asian Grilled Salmon Salad


Serves: 4
Prep Time: 10 minutes
Cooking Time: 10 minutes
Difficulty: Easy
Comments: This is a simple and delicious main dish salad and a meal in itself. We use Newman’s Own Low fat Sesame Ginger dressing, but you can use any Asia dressing.

Ingredients:
cooking spray
1 pound salmon, wild, steaks or filet
1/4 teaspoon salt and pepper
1/4 teaspoon pepper, black, ground
4 cups cabbage, Napa, shredded
4 green onions
1/2 cup water chestnuts, sliced
1 carrot, shredded
1 pepper, bell, red, yellow, or green, chopped or julienne
1 cucumber, english, chopped
1 tablespoon cilantro, fresh, chopped
1/4 avocado, Haas or any, peeled and chopped
1 teaspoon sesame seeds, toasted
1/2 cup salad dressing, Newman’s Own Lowfat Sesame Ginger, or other low fat Asian Dressing

Preparation: Cut salmon into 4 equal servings and pat dry with paper towel. Season with salt and pepper. Spray a large non stick skillet with cooking spray and place over medium heat. Place salmon in skillet and cook for about 4 minutes on each side until just cooked through. Remove to a plate to rest. In a bowl, combine cabbage, peppers, cucumbers, carrots, water chestnuts and green onions. Toss with half of salad dressing reserving the other have for serving. Divide cabbage mixture among plates, top with salmon, drizzle with remaining dressing and garnish with cilantro, avocado and sesame seeds.

Nutrition: Per Serving About: 290 calories, 12 g fat, 1.5 g saturated fat, 0 g trans fat, 80 mg cholesterol, 26 g protein, 18 g carbohydrates, 6 g dietary fiber, 530 mg sodium; WW points plus value 7

To Print this recipe, click here

Caprese Salad California Style

Caprese Salad California Style

Caprese Salad California Style

The avocado gives this salad a fresh California twist. If there aren’t any great avocadoes in the market, you can omit them and the salad will still be delicious. This salad is high in fat, look for low fat fresh mozzarella to reduce the saturated fat. Use a reduced fat vinaigrette to lower the calories.

Serves: 6
Prep Time: 10 minutes
Cooking Time: None
Difficulty: Easy

Ingredients:

4 tomato(es), medium
8 ounces fresh mozzarella cheese, buffalo
1/2 cup basil, fresh
1 tablespoon vinegar, balsamic , or rice vinegar
2 teaspoons Dijon mustard
1 tablespoon olive oil, extra virgin
1 avocado(s), Haas or any
1 head lettuce, romaine

Preparation: Place lettuce leaves on a platter. Slice tomatoes, avocado and mozzarella into 1/4 inch slices and alternate these slices on platter on top of lettuce leaves inserting basil leaves every other slice. For the dressing, mix the oil, vinegar and Dijon in a small bowl. Drizzle the dressing over the top of the salad. Top with a dash of salt and ground black pepper to taste if desired.

Nutrition: Per Serving Approx.: 200 calories, 16 g fat, 6 g saturated fat, 8 g protein,7 g carbohydrates,3 g dietary fiber,70 mg sodium; WW Points plus value 5

Click Here to Print