Kickin' Orzo Chicken Salad with Avocado-Lime Dressing

This cold chicken meal/pasta salad is such a refreshing twist on lunch and the homemade cilantro-lime dressing with a slight red pepper kick is definitely a keeper!  Save this one to put on more things for sure!

This salad is also really versatile!  You can change it up by using leftover pork tenderloin or grilled flank steak instead of the chicken and by using shelled edamame instead of the corn or red and yellow sweet peppers for the tomatoes!  I will share pics of the various tweaks I have tried in the future!

A time-saving tip is to utilize the breast portions from a rotisserie chicken removing the skin!

Notes:  I don't like feta cheese so in all recipes that call for feta, I substitute in creamy crumbled goat cheese.  A small avocado from those 4-count bags of avocados is sufficient for making the dressing!  And you may need more than one lime depending on the size and juiciness of the limes available to you. Lastly, while you can immediately eat this dish, allowing the flavors to combine overnight allow the flavors in the dressing to really blend well together so make ahead!

(dressing applied to bottom left salad)

Ingredients:

2/3 c. dried whole wheat or regular orzo pasta (3 oz)
1 c. fresh or frozen whole kernel corn
2 c. shredded or chopped cooked chicken breast
1 c. grape tomatoes, halved
1/4 c. chopped fresh cilantro
1/2 c. crumbled reduced-fat feta cheese (I use goat cheese)
1 small avocado, pitted, peeled and cut up
1/2 tsp finely grated lime peel
1/4 c. lime juice
1/2 c. water
4 garlic cloves, minced
1/2 tsp crushed red pepper
1/4 tsp salt

Instructions:

In a medium saucepan, cook up the orzo according to package directions or to desired doneness.  Add the corn to the cooking orzo during the last minute of boiling.

Rinse the corn and orzo with cold water after draining and divide evenly between 4 single-serve storage containers or bowls.

Top each serving with chicken, tomatoes, and cilantro.  Top that with your crumbled cheese of choice. 

For the dressing, combine the avocado, water, finely grated lime peel, lime juice, garlic, crushed red pepper and salt in a blender or a food processor and give it a good whirl until all ingredients are well blended.  Store in condiment cups like I have or cover and store!

Cover and chill everything for at least 2 hours but up to 24 hours.

To serve just drizzle the dressing portions atop the salad portions.  Cover and shake to blend if in a portable container or toss to coat.  Voila.  That's it!

YIELDS:  4 Servings
SERVING SIZE:  About 1 cup salad and 1/4 c dressing

Nutritional Information:  Calories 321, Fat 10 g (3 g sat), Chol 65 mg, Sodium 439 mg, Carb 30 g, Sugars 3 g, Fiber 7 g, Protein 30 g

Steak and Mushroom Pasta Salad

This is a good meal salad!  Good enough that you should keep an eye out on the flank steak prices and nab it when it's on sale!

This salad is 273 calories for a 1-cup serving.  The dressing is so simple too!  When I buy my low-fat buttermilk, I divide it up into 1/2-cup servings and freeze them individually for use later!

It reheats nicely the following day, as the arugula seems to hold up much better than a typical lettuce would!  If you can't find cavatappi (cavatappi means spiral) pasta, you can sub in another tube-shaped pasta such as penne or even elbow macaroni!

This recipe came from a Weight Watchers 15-minute 5-recipes recipe magazine. 

Ingredients:

8 oz uncooked cavatappi pasta
8 oz lean flank steak, trimmed of fat
1-1/2 tsp black pepper
1 tsp kosher sal
3 Tbs olive oil (divided)
8 oz sliced cremini or regular white mushrooms
1/2 c low-fat buttermilk
2 c arugula leaves (about 2 oz)
 
Instructions:

Prepare the pasta according to package directions or to desired tenderness and omit the salt and fat while doing so.

Meanwhile, sprinkle the steak with half a teaspoon of each the salt and the pepper or to taste like I do.   Heat 1 tablespoon of the oil in a hot nonstick skillet over medium-high heat.  Add the steak and cook to the desired degree of doneness.  It takes about 4 to 5 minutes per side to reach a medium-rare.  Remove steak from pan and set aside allowing it to rest at least 5 minutes.

Add the mushrooms to the pan and cook stirring occasionally until any liquid is evaporated off. About 7 minutes.

Cut the steak diagonally across the grain into thin slices.

Whisk together the buttermilk and remaining 2 Tbs oil, 3/4 tsp pepper, and 1/2 tsp salt in a large bowl.  Add the pasta to this dressing and toss to coat.  Now add in the steak, mushrooms and arugula and toss some more to coat.

Serve!

YIELDS:  6 servings
SERVING SIZE:  1 cup
SMART POINTS:  7

Nutritional Information:  Calories 273, Fat 9.6 g (sat 1.9g, mono 5.8 g, poly 1 g), Protein 15 g, Carb 32 g, Fiber 2 g, Sugars 3 g, Chol 24 mg, Iron 2 mg, Sodium 287 mg, Calcium 66 mg

Acini di Pepe Pasta Salad

This is one of my husband's favorite cold pasta salads and when dieting, you can fit it in for 371 calories per 1-1/2-cup sized serving!  You can go for half a serving at 3/4 cup for 186 calories as a side as well!

You can sub in any small pasta shapes if you can't find acini di pepe, such as tiny ditalini!

I am not sure why I couldn't get a more appetizing photo with my cell phone as it was nighttime when I needed to take the photo in some fluorescent lighting and the roma tomatoes weren't quite as picture-worthy red.

This requires a little more prep work than I would normally like, but again, if you do it all up front while your pasta is boiling, it will all be ready to assemble by the time the pasta is ready to drain!

This makes a good passing dish if you need to know your calories in advance too!  It has salami, cheese, and beans bringing in some protein so you aren't left feeling a little empty!

Ingredients:

6 oz uncooked acini di pepe pasta (about 1 cup)
2-1/4 c diced plum tomato
1/3 c capers, rinsed and drained
1/4 c finely chopped red onion
1/4 c sliced pickled banana peppers (few in calories so feel free to add a few more!), chop coarsely
1/4 c chopped fresh parsley
2 Tbs cider vinegar
1 Tbs extra virgin olive oil
1/2 tsp dried oregano
1/8 tsp salt
2 oz Monterey Jack Cheese, cut into 1/2" cubes
1 (16-oz) can of navy beans, rinsed and drained
1 oz salami, chopped
1 garlic clove, minced

Instructions:

Get your pasta cooking according to package directions.  While pasta is cooking prep the remaining ingredients throwing all except the oil and vinegar into a bowl.  Once all ingredients are in the bowl mix up the oil and vinegar well and pour into bowl tossing to coat.  Add in the pasta and toss to coat again. That's it!  All done!  Garnish with some whole pepper rings for presentation!

Nutritional Information:  Calories 371, Fat 11.6 g (sat 4.7, poly 1.4 g, mono 5.3 g), protein 16.6 g, Carb 51.7 g, Fiber 6.3 g, Chol 21 mg, Iron 3.5 mg, Sodium 919 mg, Calcium 164 mg

Springtime Ham and Asparagus Salad for Only 2 Weight Watchers Points

arranged to visually see each serving size via sections between asparagus spears

This salad is so low in points and light and refreshing that you can double up your servings for more of a meal salad.  It serves 6, so a single portion is more of a side salad and not as filling alone.

The homemade dressing has a strong lemon flavor, so if you're not a fan of lemon, try cutting the amount in the recipe back a bit.  I also added garlic powder to this batch but plan on trying it next time with actual minced garlic added to the dressing.

I also only applied one tablespoon of dressing per serving of salad with leftover dressing at the end, which means this actually fewer in point than I figured for the entire dressing recipe to begin with.

Single serving in large salad bowl

Salad Ingredients:

16 asparagus spears
4 c. torn lettuce
2 c. cubed 1/2" cooked ham
2 hard cooked eggs, quartered (I chose to slice them instead going for even eggs per serving)

Dressing Ingredients:

1/2 c. fat-free dairy sour cream
2 Tbs. chopped fresh parsley
1 Tbs. chopped fresh chives
pinch of salt
pinch of pepper
2 Tbs. lemon juice
1 Tbs. low-fat mayonnaise


Instructions: 

In 10" skillet, place asparagus, add enough water to cover.  Cook over medium-high heat until water comes to a full boil.  Boil 1 to 2 minutes and drain.  Rinse immediately with cold water until fully cooled.  This stops the cooking process.  Don't overcook your asparagus. You want them crisply tender, not mushy.

Arrange ham, eggs, and asparagus spears on lettuce on either individual salad plates or platter.   

In small bowl, stir together all dressing ingredients.  Pour dressing over salad if all will be eaten upon serving.  If wanting to save your salad in the event you'll have leftovers, apply dressing to individual servings and store dressing in an airtight container.

YIELDS:  6 servings
SERVING SIZE:  1/6 of platter
POINTS:  2 WWWP or 2 SmartPoints

Tailor-Your-Points Creamy Poppyseed and Pine Nut Chicken Salad Recipe Starting at 6 Weight Watchers Points

This is my new Favorite salad, and you can turn it into a wrap as well!  If you are like me and have avoided salads with Fruit in them, then now is the time to stop being that way and to expand your horizons.  Something about Fruit in a salad has just never sat well with me, but I'm challenging myself to try new things, and I am oh so glad I did!  (Yes, I'm the one with picky children and a picky husband to Feed--imagine.)

I've deconstructed the original recipe so you can Figure your points for individual serving sizes, so the points can be more tailored to your needs and Weight Watchers points allowances. Firstly, here is the recipe for making a huge meal salad for a group.

Ingredients:

8 cups torn salad greens (I used Earthbound Farm Organic Baby Lettuces)  0 POINTS
1 medium red pepper sliced 0 POINTS
1/4 c. finely chopped green onions (I probably tripled it because I love green onions) 0 POINTS
2 pkg (6 oz each) of Grilled Chicken Breast Strips, coarsely chopped 12 POINTS
2 cups halved red seedless grapes 2 POINTS
1 pkg 2 oz. toasted pine nuts, approximately 1/3 cup--6 POINTS (*see note below)
3/4 cup Poppyseed salad dressing, (Marzetti's) -- 2 POINTS/TBSP.

This bulk version adds up to be 22 points.  Figure your points per serving by dividing it into the total number of servings you wind up with.

* Note:  1/3 cup of pine nuts is 5-1/3 Tbsp of nuts according to my conversion chart so it therefore comes out to 5-1/3 points because each tablespoon of nuts is equal to 1 point.  The nutrition information on my bag of pine nuts indicates that the 1/4 cup serving size is 4 points, and my conversion chart tells me that there are 4 tablespoons in 1/4 cup, so that is how I come out to 1 point per tablespoon. 

Individual Serving Salad:





Salad greens in the amount you wish for 0 POINTS
Red pepper slices in the amount you wish for 0 POINTS
Green onions in the amount you wish for 0 POINTS
2 oz cubed/diced chicken breast for 1 POINT PER OUNCE=2 POINTS
1/2 c. sliced red grapes for 0.5 POINTS
1 Tbs. toasted pine nuts for 1 POINT
1 Tbs. poppyseed dressing for 2 POINTS or 2 Tbs. for 4 POINTS

As you can see, you can tailor your salad to suit your points allowance.  With 1 tablespoon of dressing, the individual serving salad above would come out to 5.5 points, and with 2 tablespoons of dressing 7.5 points.  If you add more grapes, which are 1 point per cup, or if you use more chicken, which is 1 point per ounce, then adjust your points accordingly.

I haven't tried this meal salad in a wrap form, but you can easily add the appropriate points onto your salad after Figuring them out using the nutrition information from your Favorite wrap wrapper....wrap wrapper. lol

Be careful when toasting your pine nuts, as they cook very quickly at a certain point. I recommend checking after 3 minutes of baking at 350 degrees F and checking every minute thereafter until they have reached a nice golden brown color.

Enjoy! I know I will!

Taco Rice Salad Recipe for 7 Weight Watchers Points

This was a hit.  Mr. F is in love with this dish and I am completely stuffed.  The recipe called for yellow rice, but we used Tony Chachere's Creole yellow rice dinner mix, as that is all my husband could find.  We are now splitting up the shopping list, which I discuss here (feel free to read if you need a hubby's support).  This is a full-size dinner plate full of yummy.  You can make it as spicy as you like with your choice of picante sauce, but the Creole yellow rice has a little zing to it itself, so keep that in mind.

This recipe has come from the Mix & Match Low-Calorie cookbook that I found at 5 and Below as well, so I'm really liking all of the recipes I've tried so far from it.  It offers breakfast, lunch, dinner, and 2 snack recipes to total under 1,500 calories each day.  It's also online, so to save time I'm sharing a link to the recipe and instructions here.

BLT Salad for 7 Weight Watchers Points

This was a very satisfying and Filling salad.  It's sort-of a deconstructed BLT.  I have very large salad bowls, and each serving filled 'er right up.  You can also add a bit of chicken to it to make it more of a meal salad. Each 1-ounce serving of chicken breast adds only 1 point. My book, however, says a whole 4-1/2-oz. serving of chicken breast without the skin is 3 points, but that is probably a lot of chicken to add to this salad. Basically, while the salad without chicken included is 7 points, feel free to add some for up to 10 points total (4-1/2 oz. of chicken).

Making the croutons is pretty easy.  I used to make croutons in a restaurant back in high school, but there was a lot of oil and seasoning involved.  This method recommends spraying the bread pieces with an oven spray oil in between tossing the croutons on the baking sheet.  I also added a bit of garlic powder to mine.  Keep in mind that croutons go quickly at a certain point so you need to keep a close eye on them toward the end.  I remember it being the kitchen staff joke back in the restaurant...all of a sudden you'd hear someone yell out "The croutons!" and see them running back toward the pizza oven where they were baking, including myself.  We'd walk away thinking I'll just do this real quick and that was that--time to start over.  

Again, I found this recipe online, although it was in a book I have, so I'm sharing a link to the details for both of us.  Mostly, to save me time to Focus on my weight loss more.

Poached Egg-Arugula Meal Salad for Only 6 Weight Watchers points!

I adore this meal salad. I can whip it up at any time of the day (and I just did)....breakfast, lunch, or dinner...take your pick. I can also prepare it with one egg for a single serving or double it up accordingly.


You can prepare your egg so that the yolk is runny in a number of ways, obviously, but I prefer to poach mine to save any points preventing pan-stick while saving the most yolk as possible.  The egg and egg yolk can be mixed into the greens to accent/blend with the olive-oil-vinegar dressing or be spread across the toast like I prefer to do to then cut up and have a little sumpin' sumpin' in every single bite.

Salad Ingredients:

1 poached egg for 2 points
1 slice of 1-point whole wheat toast for 1 point
1/2 Tbs. of whipped Land O Lakes sweet cream, salted butter for 1 point
1 ounce of baby arugula for zero points
1 ounce of shredded fresh Parmesan cheese for 3 points or 0.5 ounce for 1.5 points (optional)
salt
pepper

Dressing Ingredients:
equal parts white wine vinegar and extra-virgin olive oil

For one serving:

1 Tbs. extra virgin olive oil for 4 points
1 Tbs. white wine vinegar for 0 points


Directions:

Toss 1 ounce of baby arugula with HALF of the dressing for 2 total points.  Place your buttered toast atop the arugula (now at 4 points) and the poached egg atop the toast (now at 6 points). Salt and pepper to taste. If points allow, you can add freshly grated Parmesan cheese accordingly.  If I were to add about 0.5 ounces, it would bring the total up to 7.5 points and a whole ounce up to 9 points.

If points allow, you can double up the eggs, butter and toast atop a 2-ounce, zero-point bed of baby arugula and use the whole single serving dressing batch above for a total of 12 points withOUT the cheese. Topping THIS with a whole ounce of freshly grated Parmesan cheese comes out to 15 points.

Bacon-Spinach Meal Salad with Apple Cider Vinegar-Honey Dressing Recipe

This salad is a winner. It is very Filling and satisfying as well.  This easy-to-make sweet-and-sour dressing makes a lot, so make sure to whisk it up to incorporate the honey well and store in a reusable container/dressing carafe.

Dressing Ingredients:

1/2 cup honey
1/2 cup apple cider vinegar
1/3 cup extra-virgin olive oil
1 tsp. spicy brown mustard
1 tsp. lemon juice
salt to taste
pepper to taste

   Instructions: Whisk all dressing ingredients together in a reusable storage container/dressing carafe that you can shake thereafter before each use. Grand total of points for this dressing is 31 points.  There are about 11 tablespoons of dressing per batch of dressing. Each tablespoonful of 
dressing, therefore, comes out to about 3 points (rounded up).If you add more than 1 Tbsp. per serving, add 3 points on accordingly.

Salad Ingredients:

5-oz. container of organic baby spinach
1/4 cup sliced green onions
1 medium tomato, chopped
1 cup sliced fresh mushrooms
1 hard-boiled egg, sliced or chopped
1/2 cup largely grated Parmesan cheese
7 slices of cooked and chopped bacon pieces

   Instructions:  Place all salad ingredients in a bowl and toss. Grand total for all ingredients in 
   points for this salad is 14 points.  Divided into 8 servings means each serving equals 1.75 points, so
  2 points per serving (rounded up).

Serves: Salad serves 8
Points: 3 points per tablespoon of dressing and 2 points per serving of salad for a total of 5 points

Yummy Balsamic Arugula Side Salad Recipe for 2 Weight Watcher Points Or A Meal Salad for 6

I tried a couple of new recipes a Few weeks back.  I found the main turkey portion a little bland so I combined it with my salad, and the next thing I knew I had a delicious meal salad, so I thought I'd share three new recipes with you. 

Because I do  not like walnuts, I use toasted, sliced almonds, but see below for some delicious embellishments for just a couple points more too!

Basic Balsamic Arugula Salad for 2 Weight Watcher Points

Combine the following dressing ingredients as early as possible or the night before to allow flavors to blend nicely together in a small jar or container that you can shake easily before application to salad.  If you want to divide this salad up for multiple meals, do not apply dressing to entire salad, as it causes wilting, but if you think the whole salad will be eaten up right away, go ahead and toss into salad mixture and serve immediately.

Dressing:

2 Tbsp. balsamic vinegar for 0 points
1 Tbsp. honey for 1 point
1 Tbsp. chopped fresh parsley for 0 points
1 tsp. Dijon mustard for 0 points


Salad:

6 c. baby arugula for 0 points
1/4 c. sliced red onion for 1 point
1/4 c. shaved Parmesan cheese for 1.5 points
2 Tbs. chopped almonds for 2 points

Yields: 4 Servings
Points: 2 points per serving

A delicious variation for this salad for only 2 more Weight Watchers points per serving is adding pomegranate arils (seeds) at 1 point per ounce and toasted pine nuts at 1 point per Tablespoon as shown in this photo for a Grand Total of 4 Weight Watchers points!

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Turkey Tenderloin-Wrapped Asparagus

Ingredients:

2 turkey breast tenderloins (about 1 lb. total)
16 thin, fresh asparagus spears
1 Tbsp. vegetable oil
1/2 cup chicken broth
2 Tbsp. lemon juice
1/4 tsp. salt
1/8 tsp. ground black pepper

Directions:

Split each turkey breast tenderloin in half horizontally. Now you have 4 turkey steaks. Pound each piece of turkey in between 2 pieces of plastic wrap or baggies (to avoid splatter) and pound until about 1/4" thick.

Arrange 4 of the trimmed asparagus spears on the short end of each turkey steak and roll up. Secure with wooden toothpicks if necessary, but placing seem side down holds well.

Heat oil over medium heat in a large nonstick skillet and add turkey rolls. Cook until browned on all sides, turning to brown evenly.  Add broth, lemon juice, salt and pepper and bring to boiling. Reduce heat. Cover and simmer for 8 to 10 minutes or until turkey is no longer pink.

Transfer turkey-asparagus rolls to a plate, removing toothpicks. Cover and keep warm.

Boil liquid in skillet, uncovered, for 2 to 3 minutes or until reduced to about 1/2 cup and then spoon juices over turkey rolls.

Yields: 4 Servings
Points: 4 Points Per Serving

Nutrition Information: 176 calories; 5 g fat (1 g sat fat); 68 mg cholesterol; 329 mg sodium; 3 g carbs; 1 g fiber; 28 g protein.


Now, for the meal salad, you combine the base salad recipe above (minus the pomegranate and pine nuts, although that may be good too) with the turkey-tenderloin recipe above as shown in the below photo for a total of 6 Weight Watcher Points!