Red, White & Blue Salad

I don't often post salad combinations (I feel weird calling a salad a "recipe"), but this is one of my very favorites, and truly worth posting. I'm not going to bother with amounts, because it just doesn't matter. Add as much or as little as you want. This is delightful when summer berries are at their best.

mixed salad greens (spinach, arugula, etc)
strawberries, sliced
blueberries
bleu cheese crumbles
cooked chicken, diced
bacon or real bacon bits
olive oil
white balsamic vinegar
1 packet splenda
black pepper
kosher salt

Top the greens with the berries and bleu cheese. In a small skillet over medium heat, cook chicken and bacon together until heated through. Transfer to salad. In the same skillet, add equal parts olive oil and vinegar (careful - it tends to splash. You may need to lift the skillet off the heat entirely.) Stir in splenda packet until dissolved, and add fresh ground pepper and kosher salt to taste. Drizzle evenly over salad.

Ranch Potato Salad

So let me tell you about this incredible potato salad I made... Jeff's parents and grandmother came for a visit, so I thought I'd make burgers and tater salad. Thing is, I don't think I've ever made plain old potato salad - I always tried some weird recipe and it ended in an epic disaster. So I called Mom to see how she made hers and went to get the stuff. Problem: I forgot the relish. So I threw caution to the wind and instead came up with this version, which was sooooo good! I may wind up making it all summer, I liked it so much!

Note: as usual, ingredients are something of a guesstimate. I used both mayo and Miracle Whip because I didn't want to use up all of either of them - it could definitely be an either/or thing. Also, we buy the Ranch seasoning in big containers instead of little packets, so I'm guessing on the amount there, too. Doesn't really matter - just get it to a consistency you like. It's hard to mess it up, I promise. It's ridiculously simple. :)

Ranch Potato Salad

2 lb. Yukon Gold potatoes, diced in 1-in pieces
4 hard-boiled eggs, smooshed
3/4 c. mayonnaise
3/4 c. Miracle Whip
1/4 c. Ranch seasoning mix (probably about two packets)
1/2 lb. bacon
coarse ground black pepper

In a large saucepan, cover potatoes with water and boil until softened, about 15 minutes. Set aside to cool completely. Meanwhile, in a large skillet, coat bacon generously with black pepper and cook until crisp. Set aside to cool.

In a medium bowl, combine mayo, Miracle Whip, and Ranch seasoning. In a large bowl, combine potatoes and eggs. Stir mayo mixture into potatoes until thoroughly coated. Chill at least 1-2 hours. Just before serving, crumble bacon and stir into to potato salad.

Lemony Fruit Trifle

Ever messed up a recipe and realized the messed-up version was better? heh...This is the perfect spring dessert. You can use whatever fruits you like. My version is below. It originally called for coconut cream pudding and a can of crushed pineapple to mix into the topping. I liked the lemon better, and the whole thing was completely devoured. It was most definitely a hit. :) Amounts for the fruit are guesstimates. I didn't measure; I just layered them into the bowl until they looked pretty. Also, I don't recommend using fat-free half & half or sour cream; over time, the topping will start to separate if you do. Skim milk, however, is fine.

Lemony Fruit Trifle

2 c. red seedless grapes
1 fresh pineapple, chunked (or 2-3 cups canned & drained chunked pineapple)
1 pint blueberries
6 sliced kiwifruit
2-3 c. strawberries, sliced

topping:
1 1/4 c. milk
1/2 c. half & half
1/2 c. sour cream
1 + 1/2 3.4-oz pkg lemon instant pudding
1 c. shredded coconut


Layer fruit in large serving bowl as desired. In a medium bowl, whisk together milk, half & half, and sour cream until smooth. Add pudding mix and beat with a mixer on high speed for 2 minutes, or until it begins to thicken. Pour over fruit. Garnish with coconut.

Serves 10-12.

Asian Broccoli Slaw

This is really good, easy to put together, and refreshing for hot summer days! You can sprinkle on chopped cashews right before serving, if you like.

Asian Broccoli Slaw

1 16-oz bag broccoli slaw
1 lb cooked chicken, shredded
1 red pepper, julienned
1 cup sliced scallions

1/3 cup soy sauce
2 tbsp rice vinegar
2 tbsp peanut butter
1 tbsp sugar (or 3 pkts splenda)
2 garlic cloves, minced
1 tsp freshly grated gingerroot
2 tbsp olive oil
1 tsp sesame oil

In a large bowl, combine first four ingredients. In a medium bowl, combine all other ingredients and whisk until well-mixed. Stir into broccoli mixture until coated. Serves about 6.

Rice, Black Bean, and Corn Salad

This recipe came from an older Weight Watchers book. I admit that I'd never eaten rice cold before, and was somewhat concerned about the taste and texture, but it turned out that I didn't need to worry. I really like this salad, although next time I may look for fresh cilantro instead of the dried stuff (all I could find). I adjusted ingredients slightly to suit my taste. It will definitely go into my "make this again" file.

Rice, Black Bean, and Corn Salad

1 cup cold cooked brown rice
1/2 cup cooked corn kernels
1/2 green bell pepper, seeded & chopped
2/3 cup canned black beans, rinsed & drained
1/2 red onion, finely chopped
2 tbsp finely chopped fresh cilantro (or 1 tsp dried)
1/2 jalapeno pepper, seeded & minced
2 tbsp red-wine vinegar
3 tbsp lime juice
1 tbsp olive oil
salt & pepper to taste

In a medium bowl, combine rice, corn, bell pepper, beans, onion, cilantro, and jalapeno. In a small bowl, whisk vinegar, lime juice, oil, and salt and pepper. Pour over rice mixture and toss to coat. Refrigerate, covered, at least 1 hour before serving.

Serves 4 (scant cup each). Points Plus value: 4

Honey-Lime Chipotle Chicken

It's been a bit too long since my last post. However, I have started Weight Watchers again for the umpteenth time, and decided to do a little experiment on the grill. The first recipe is for the marinade; I daresay it would be delicious on pork as well as chicken. The second is one version of a salad; and let me assure you that it's divine. I used some of the reserved marinade as a dressing, but a simple vinegar-and-oil treatment would also be tasty.

Chipotle powder adds a smoky heat; use more or less to suit your personal preferences.

Honey-Lime Chipotle Marinade

2/3 c. lime juice
1/4 c. honey
2 tbsp. olive oil
1 tbsp. chipotle pepper powder

In a small bowl, whisk all ingredients until well blended.

To marinate chicken, trim 3 lbs. boneless skinless chicken breasts and put them in a gallon-size ziploc bag. Pour in half of the marinade. Seal the bag and spread chicken evenly. Refrigerate two hours to overnight, and turn at least once to ensure marinade spreads evenly. Grill over medium-high heat, basting frequently with half the remaining marinade, until juices run clear.

Honey-Lime Chipotle Chicken Salad

1 boneless skinless chicken breast, grilled and marinated
2 tbsp. Honey-Lime Chipotle Marinade
1 medium tomato, diced
1 kiwifruit, diced
1 scallion, chopped
2 c. baby spinach or other greens

Combine all vegetables. Top with chicken and marinade. Serves 1.

Chicken, Cheddar & Apple Toss

Forgive me for another salad recipe. It's a slightly odd combination (or at least I thought so, but I might just be uncultured). This serves one, and the ingredients are not cut in stone - use however much or little you wish.

Chicken, Cheddar & Apple Toss

1 c. baby spinach, torn
2 oz. grilled chicken, diced
1/2 apple, diced
2 oz. cheddar cheese, cut into slivers
red onion, thinly sliced (to taste)
1 tbsp. dijon mustard
1 tsp. olive oil
2 tsp. vinegar
black pepper

Arrange first five ingredients on plate. Whisk together mustard, oil, vinegar, and black pepper. Drizzle over salad.

Caramel Apple Salad

This particular little gem has been floating around the Weight Watchers message boards for some time, and I kept ignoring it because I thought I didn't like pineapple. Now that I've had a change of heart for that particular fruit, I decided to give it a try - and oh, my, is it a wonderful treat! Totally fat-free, it makes a great snack, side dish, or dessert, and I think I will take it to the next potluck dinner. It goes together in ten minutes or less, and I've had some in the fridge for five days and it still tastes fine.

Caramel Apple Salad

1 20-oz can crushed pineapple, undrained
1 box sugar-free fat-free butterscotch pudding mix (instant)
1 8-oz tub fat-free Cool Whip
4 Granny Smith apples, cored and diced (skins on)

In a large bowl, stir dry pudding mix into pineapple until well blended. Fold in Cool Whip. Stir in apples.

Serves 6-10 (depending how quickly they devour it!)

Strawberry Salad

Forgive me for yet another super-simplistic recipe. This combination is so simple, and yet so good, that I just had to share. (Besides, it looks so pretty on the plate!)

The amounts serve one person, but obviously it would be easy to double. I use Maple Farms brand dressing - it's very good.



Strawberry Salad

2 cups baby spinach leaves, torn a bit
1/2 grilled or baked chicken breast, sliced
4 large strawberries, diced
2 tbsp. raspberry viniagrette

Arrange on a plate and drizzle with dressing. Serves 1

Curried Fruit & Chicken Salad

Lately I've been on a tropical kick - weird, because I've never cared much for pineapple or coconut. I found this unusual chicken salad recipe, adapted it a bit to lower calories, and fell in love. The flavors are complex and the textures are great. This is definitely on my re-make list.

Curried Fruit & Chicken Salad

3/4 c. fat-free mayonnaise
1 tbsp. curry powder
1 tbsp. soy sauce
1 tbsp. lemon juice
4 c. diced cooked chicken
2 c. seedless grapes, halved
1 c. pineapple chunks
1/2 c. water chestnuts (chopped)
1/2 c. coconut
chopped almonds, optional

In a large bowl, whisk together mayonnaise, curry powder, soy sauce and lemon juice. Stir in chicken, grapes, pineapple, and water chestnuts. Chill. Before serving, garnish with coconut & almonds.

Frito Corn Salad

I had this at a church potluck, and searched all over the web until I found the recipe. I modified it to make it more WW-friendly. It needs no spices - all the flavor comes from the Fritos. Don't ask me how long it will keep in the fridge - I will be surprised if it makes it through tomorrow!

2 c. frozen corn, thawed
1 red bell pepper, finely chopped
1 green bell pepper, finely chopped
1/2 red onion, finely chopped
1 c. reduced-fat Mexican blend shredded cheese
2/3 c. fat-free mayonnaise (or Miracle Whip)
Chili Cheese Fritos

In a medium bowl, mix all ingredients except Fritos. Immediately before serving, measure 1 cup of the Fritos, crush, and stir into the salad. (If you are not eating it all at once, use a little less than 1/4 cup per serving.)

Serves 4-6.

Southwestern Chicken & Bean Salad

Here's another Weight Watchers recipe. Even though the ingredients are very similar to the previous recipe, it has a totally different flavor. This makes them perfect to cook at the same time, especially for weekend cooking. It also keeps well in the fridge.

2 medium scallions, chopped
1/2 medium sweet red pepper, chopped
1/2 medium green bell pepper, chopped
15 oz canned black beans, rinsed & drained
1/2 c. frozen corn, thawed
2 tbsp fresh lime juice
1 tbsp olive oil
8 oz cooked chicken breast (skinless), diced
2 tbsp. reduced-sodium taco seasoning
4 tbsp fresh chopped cilantro (or 2 tsp dried)
4 tbsp. fat-free sour cream

Combine scallions, peppers, beans corn, and chicken in a large bowl; toss until well mixed.

In a small bowl, combine lime juice, oil, taco seasoning, and cilantro. Add to chicken mixture; toss to mix well. Top with sour cream and serve.

Serves 4 (1 1/2 c. salad + 1 tbsp sour cream per serving)
WW points: 5

Chunky Veggie Toss

The beauty of a recipe like this is that you can adapt it to suit your personal tastes. Change the veggies to your heart's content. It does taste better as the flavors have time to meld, and will last for a few days in the fridge.

Chunky Veggie Toss

1 yellow bell pepper
1 cucumber
1 red onion
1 head broccoli
1 pint cherry tomatoes, halved
2 tbsp. olive oil
2 tbsp. white wine vinegar
1 tbsp. dried parsley flakes
dash garlic powder
salt & pepper to taste

Cut pepper, cucumber and onion into 1/2-inch pieces. Divide broccoli into small pieces. In a large bowl, combine all ingredients and toss well. Refrigerate immediately.

Tex-Mex Sweet & Red Potato Salad

This yummy salad recipe hails from the Weight Watchers Turnaround cookbook. It's delicious warm or cold. If your oven doesn't always cook evenly, I recommend boiling the potatoes for five minutes before roasting.

Tex-Mex Sweet and Red-Potato Salad

1 lb. new potatoes, cut in 1 ½ inch cubes
1 lb. sweet potatoes, peeled and cut in 1 ½ inch cubes
4 tsp. olive oil
2 onions, chopped
6 tbsp. fat-free mayonnaise
3 tbsp. chopped fresh cilantro
1 tsp. grated lemon zest
½ tsp. salt
½ tsp. cumin
¼ tsp. coriander
1/8 tsp. cayenne

Preheat oven to 425. Spray a large jelly-roll pan with nonstick spray. Combine the red and sweet potatoes with 2 tsp of oil in a large bowl; arrange in a single layer in the pan. Roast, tossing occasionally, until well browned and tender, 35-40 minutes. Transfer to a large bowl.

Meanwhile, heat remaining 2 tsp. oil in a large nonstick skillet over medium heat. Add onions and cook, stirring occasionally, until golden and tender, 12-15 minutes. Transfer to bowl with potatoes. Combine mayonnaise, cilantro, lemon zest, salt, cumin, coriander, and cayenne in a small bowl. Add to the potato mixture and mix well. Serve warm or at room temperature.

Curried Chicken Salad

This is a favorite of mine, especially in the summer heat. I like to use rotisserie chicken (skin removed) - there is a great variety of flavors, and you don't have to heat up the kitchen to use it. The combination of grapes, carrots and celery make it a refreshing and tasty lunch. If you like, add a tablespoon of chopped pecans. I adapted this recipe from a Weight Watchers cookbook.

Curried Chicken Salad with Grapes

2 c. shredded cooked skinless chicken breast
20 small seedless grapes, halved
1 carrot, coarsely grated
1/2 celery stalk, thinly sliced
1 tbsp. chopped parsley
1 tbsp. fresh lemon juice
1/2 onion, grated
1/4 - 1/2 c. plain fat-free Greek-style yogurt
1/4 c. reduced-fat Miracle Whip
1 tsp. curry powder
1/2 tsp. salt
1/4 tsp. fresh ground black pepper
4 c. mesclun salad greens

Combine chicken, grapes, carrot, celery, parsley, and lemon juice in medium bowl.Combine onion, yogurt, curry powder, salt, and pepper in small bowl. Pour over the chicken mixture and toss to combine. Divide mesclum among 4 salad plates and top with chicken salad. Serves 4.

PER SERVING: 171 cal, 4g fat, 2g fiber. 3 WW pts