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*~ Salads ~*

Posted by on Jan. 19, 2011 at 10:52 PM
  • 58 Replies

Share all your cold salad recipes here ~

  • Nykkii
  • by  Group Mod on Jan. 18, 2011 at 5:38 PM

  • This potato salad is absolutely delicious, especially if your not a fan of traditional potato salad loaded with mayonnaise and celery like you find in the deli and it's only 2 pts per serving. Red potatoes provide vitamin C, vitamin B6, potassium, iron, and dietary fiber. Eaten with their skins on, they are even higher in fiber. I found this recipe from Paula Deen and was surprised to see a lighter recipe from her, but the ratings were 5 stars so I figured it had to be good! I modified it to further reduce the points, but you would never know. This potato salad is a keeper and got lots of kudos at my Father's Day luncheon.

    Baby Red Potato Salad
    Gina's Weight Watcher Recipes
    Servings: 6 • Size: 3/4 cups  Time: 15 minutes  Calories: 108  Points: 2 ww points

    • 4 cups baby red potatoes, cut in small pieces
    • 1/2 cup green bell pepper, finely diced
    • 1/4 cup red onion, finely diced
    • 3 scallions, diced
    • 1 tsp dijon mustard
    • 1 tbsp extra virgin olive oil
    • 1 tbsp red wine vinegar
    • 1 tbsp reduced fat mayonnaise
    • salt and fresh pepper

    Boil potatoes in salted water until soft, approx 10 minutes. Drain and let cool.

    While the potatoes are boiling, combine red onion, green pepper, mustard, olive oil, vinegar and mayonnaise and season with salt and pepper. Mix well and let the flavors marinade while the potatoes cook. Once the potatoes are done and cool, mix into the bowl and add scallions and additional salt and pepper to taste. Serve room temperature or refrigerate until ready to serve.

by on Jan. 19, 2011 at 10:52 PM
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by on Jan. 19, 2011 at 10:56 PM

Mexican Coleslaw

Mexican Coleslaw Recipe

8 servings, generous 1 cup each

Active Time: 20 minutes

Total Time: 20 minutes



  • 6 cups very thinly sliced green cabbage, (about 1/2 head) (see Tip)
  • 1 1/2 cups peeled and grated carrots, (2-3 medium)
  • 1/3 cup chopped cilantro
  • 1/4 cup rice vinegar
  • 2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon salt


  1. Place cabbage and carrots in a colander; rinse thoroughly with cold water to crisp. Let drain for 5 minutes.
  2. Meanwhile, whisk cilantro, vinegar, oil and salt in a large bowl. Add cabbage and carrots; toss well to coat.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day. Toss again to refresh just before serving.
  • Tip: To make this coleslaw even faster, use a coleslaw mix containing cabbage and carrots from the produce section of the supermarket.


Per serving: 53 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 1 g protein; 2 g fiber; 97 mg sodium; 199 mg potassium.

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (30% dv), phytochemicals sulforaphane and indoles.

Exchanges: 1 vegetable, 1/2 fat (mono

by on Jan. 19, 2011 at 11:07 PM

Toasted-Cumin Chicken Salad Pitas Recipe

Posted by 
                          Angela - Group Mod

Toasted-Cumin Chicken Salad Pitas Recipe


Quick Info:

Contains Wheat/GlutenContains Wheat/Gluten
Contains DairyContains Dairy
Contains EggContains Egg
Good for LeftoversGood for Leftovers
Nutritional Info (Per serving):
Calories: 248, Saturated Fat: 2.5g, Sodium: 423mg, Dietary Fiber: 1.5g, Total Fat: 6.5g, Carbs: 22.5g, Cholesterol: 62mg, Protein: 25g
Carb Choices: 1.5
Recipe Source: Oxmoor House
Prep Time: 25 mins
Cook Time: 2 mins
Total Time: 27 mins


  • 2 3/4 cup(s) chicken, breast (cooked), chopped
  • 1/2 cup(s) pepper(s), red, bell, chopped
  • 1/2 cup(s) cucumber(s), chopped seeded
  • 1/3 cup(s) onion(s), green, sliced
  • 1/2 cup(s) sour cream, reduced-fat
  • 1/4 cup(s) mayonnaise, reduced-fat
  • 1/2 teaspoon salt
  • 2 tablespoon lemon juice, fresh
  • 2 clove(s) garlic, minced
  • 2 teaspoon cumin seeds
  • 3 small pita, rounds, (6-inch) cut in half
  • 1 1/2 cup(s) lettuce, red leaf, torn
  • 1 cup(s) tomato(es), chopped

Recipe Tip:

Note: If made ahead, cover and chill chicken salad until ready to serve. Assemble pitas just before serving.


1. Combine first 4 ingredients in a large bowl. Combine sour cream and next 4 ingredients in a small bowl.

2. Heat a small nonstick skillet over medium-high heat. Add cumin seeds; cook 1 minute or until seeds become fragrant and pop, stirring constantly. Stir toasted cumin seeds into sour cream mixture. Add dressing to chicken mixture, tossing well to coat.

3. Line each pita half evenly with lettuce and tomato; fill each with 1/2 cup chicken salad.

Yield: 6 servings (serving size: 1 pita half).


by on Jan. 24, 2011 at 8:34 PM
Shrimp and Snap Pea Salad with Ginger Dressing
Shrimp and Snap Pea Salad with Ginger Dressing

Shrimp and Snap Pea Salad with Ginger Dressing

Prep: 20 minutes Total: 20 minutes



Serves 4.

  • Coarse salt and ground pepper
  • 12 ounces sugar snap peas, stem ends removed (and, if necessary, strings)
  • 1 pound peeled and deveined frozen medium shrimp, thawed
  • 4 scallions, white and green parts separated and thinly sliced
  • 1/4 cup vegetable oil, such as safflower
  • 3 tablespoons fresh lime juice
  • 1 medium carrot, coarsely chopped
  • 1 tablespoon coarsely chopped peeled fresh ginger
  • 1 large head Boston lettuce, torn into bite-size pieces
  • 2 red bell peppers (ribs and seeds removed), thinly sliced


  1. In a medium saucepan of boiling salted water, cook snap peas until bright green, about 2 minutes. Reduce to a simmer, and add shrimp; cook until shrimp are opaque throughout, about 1 minute. Drain, and rinse under cold water to stop the cooking; set aside.
  2. Make dressing: In a blender, combine scallion whites, oil, lime juice, carrot, ginger, and cup water; blend until very smooth, about 2 minutes. Season with salt and pepper.
  3. In a large bowl, toss together lettuce, bell peppers, scallion greens, snap peas, and shrimp. Serve salad with dressing on the side or drizzled over the top.
by on Jan. 24, 2011 at 8:41 PM


by on Jan. 26, 2011 at 9:19 PM

Arugula and Pear Salad Recipe


Arugula and Pear Salad

Quick Info:

Quick MealQuick Meal
Contains NutsContains Nuts
Nutritional Info (Per serving):
Calories: 132, Saturated Fat: 1g, Sodium: 94mg, Dietary Fiber: 2g, Total Fat: 10g, Carbs: 10g, Cholesterol: 0mg, Protein: 2g
Carb Choices: 0.5
Recipe Source: Eating Well
Prep Time: 15 mins
Cook Time: 5 mins
Total Time: 20 mins


  • 2 tablespoon shallot(s), finely chopped
  • 3 tablespoon broth, vegetable
  • 3 tablespoon oil, olive, extra virgin
  • 1 1/2 tablespoon vinegar balsamic
  • 1/2 teaspoon mustard, Dijon
  • 1/4 teaspoon salt
  • pepper, black ground, freshly ground, to taste
  • 1/2 cup(s) nuts, walnuts, chopped
  • 2 medium pear, Bartlett, firm
  • 5 cup(s) lettuce, bibb, or Boston, torn into bite-size pieces
  • 4 cup(s) lettuce, arugula, trimmed


1. To prepare dressing: Whisk shallot, broth, oil, vinegar, mustard, salt and pepper in a small bowl.

2. To prepare salad: Toast walnuts in a small dry skillet over medium-low heat, stirring, until fragrant, 2 to 3 minutes. Transfer to a small bowl and let cool.

3. Just before serving, cut pears into 16 slices each. Place in a large bowl. Spoon on 1 tablespoon of the dressing and toss to coat. Add lettuce, arugula and the remaining dressing; toss well. Divide among 8 plates. Top with the walnuts.
by on Feb. 1, 2011 at 7:57 PM

Asian Tofu Salad Recipe


Asian Tofu Salad

Quick Info:

Quick MealQuick Meal
Contains NutsContains Nuts
Contains Wheat/GlutenContains Wheat/Gluten
Nutritional Info (Per serving):
Calories: 237, Saturated Fat: 2g, Sodium: 454mg, Dietary Fiber: 5g, Total Fat: 16g, Carbs: 16g, Cholesterol: 0mg, Protein: 11g
Carb Choices: 0.5
Recipe Source: Eating Well
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins


  • 3 tablespoon oil, canola
  • 2 tablespoon vinegar, rice
  • 1 tablespoon honey
  • 2 teaspoon soy sauce, reduced-sodium
  • 1 teaspoon oil, sesame
  • 1 teaspoon ginger, fresh, minced
  • 1/2 teaspoon salt
  • 14 ounce(s) tofu, extra-firm, water-packed, rinsed, patted dry and cut into 1-inch cubes
  • 8 cup(s) lettuce, mixed greens
  • 2 medium carrot(s), peeled, halved lengthwise and sliced
  • 1 large cucumber(s), chopped


1. Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl.
2. Place tofu and 2 tablespoons of the dressing in a large nonstick skillet. Cook over medium-high heat, turning every 2 to 3 minutes, until golden brown, 12 to 15 minutes total. Remove from the heat, add 1 tablespoon of the dressing to the pan and stir to coat.
3. Toss greens, carrots and cucumber with the remaining dressing. Serve immediately, topped with the warm tofu.
by Ruby Member on Feb. 14, 2011 at 11:54 PM
Yummy! Thanks!
Posted on CafeMom Mobile
by on Feb. 26, 2011 at 2:44 PM

8 Super Salads

Posted by 
 on Feb. 26, 2011 at 2:40 PM 

n recent years, food marketers have seized upon a secret weapon, a magical word that, when uttered, makes any food seem healthy. Ham, cheese, bacon, and oily bread? Healthy, once you call it this. Fried chicken, ranch, and tortilla strips? Also healthy, once this special label is applied. Candied nuts, chunks of cheese, and mayonnaise? Healthy! It has to be, because we said the magic word. That magic word? "Salad."
Say the word "salad" and you tend to imagine a bowl of greens with slivers of carrots and peppers and other healthy stuff nestled among the leaves. But that's not quite accurate. In reality, the word "salad" means nothing more than a collection of foods mixed together and usually served cold with dressing. You put heaps of fat, sugar, and salt together, add some liquefied blue cheese, and you've got a salad-a salad that's much cheaper, and hence more profitable, than one requiring really healthy greens and vegetables.
That's why many restaurant salads can carry as much as 1,500 calories and more grease than an auto-body shop.  And that sucks, because by co-opting our salads, restaurateurs have robbed us of one of the easiest, healthiest ways of roping extra produce into our diets-and that's essential to the fight against flab. When researchers from the University of Florida tracked people's diets, they found that those who were the thinnest also ate the most produce, regardless of the number of overall calories consumed! It's time to take back the salad.
All of the following recipies make 4 servings; All nutritional information is for 1 serving.


8 oz Bibb lettuce
1 red onion, sliced
1 apple, sliced
¼ cup blue cheese
8 oz cooked chicken
½ cup yogurt dressing
The sweet crunch of apple and the salty velvet of blue cheese form a yin and yang of flavor harmony.
210 calories
6 g fat (3 g saturated)
180 mg sodium
18 g carbohydrates
21 g protein
3 g fiber


8 oz arugula
1 can tuna, drained
2 hard-boiled eggs, quartered
1 cup artichoke
¼ chopped olives
1 cup roasted peppers
½ cup balsamic vinaigrette
Several studies have linked Mediterranean diets to longer lifespans. Credit the antioxidant-rich foods in this bowl.
350 calories
27 g fat (3.5 g saturated)
460 mg sodium
8 g carbohydrates
19 g protein
2 g fiber

Asian Chicken

8 oz mixed greens
1 cucumber, sliced
2 mandarin oranges, peeled
8 oz cooked chicken
¼ cup chopped almonds
½ cup ginger-soy dressing
For dressing, either make your own or check out Newman's Own Low Fat Sesame Ginger.
290 calories
18 g fat (2 g saturated)
360 mg sodium
13 g carbohydrates
21 g protein
3 g fiber

Chopped Salad

8 oz shredded iceberg
2 hard-boiled eggs
8 oz chopped ham
24 cherry tomatoes
1 red onion, sliced
1 cup shredded carrot
½ cup low-fat ranch dressing
Be sure to use a light version of ranch-the standard stuff packs in 140 calories per serving.  
240 calories
9 g fat (2 g saturated)
730 mg sodium
21 g carbohydrates
18 g protein
4 g fiber

Curried Chicken

4 cups chicken
1 small diced onion
1 cup shredded carrot
¼ cup golden raisins
½ cup mayo
1 tsp curry powder
Curry powder is perhaps the most under-utilized seasoning in your spice rack. Try this salad and you'll agree.
160 calories
8 g fat (1 g saturated)
160 mg sodium
10 g carbohydrates
11 g protein
1 g fiber

Riviera Salmon

4 cups flaked salmon
¼ cup olive oil
1 Tbsp Dijon mustard
2 Tbsp capers
Fresh parsley or dill
Scoop it over a halved English muffin for a healthy spin on a bagel with lox and cream cheese.
197 calories
16 g fat (3.5 g saturated)
410 mg sodium
1 g carbohydrates
11 g protein
0 g fiber

Tuscan Tuna

2 cans tuna
½ cup diced fennel
½ cup diced celery
¼ cup chopped olives
2 Tbsp sun-dried tomatoes
2 Tbsp olive oil
Juice of one lemon
Add-ins like fennel and sun-dried tomato allow you to scale back the fat impact without diminishing flavor.
210 calories
16 g fat (2 g saturated)
150 mg sodium
2 g carbohydrates
15 g protein
1 g fiber

Fiery Egg Salad

8 hard-boiled eggs
1 small onion
½ cup chopped pickle
6 Tbsp mayonnaise
Sriracha, canned chipotle peppers, or favorite hot sauce to taste
In terms of both flavor and fat, this egg salad is far superior to the week-old sludge at your local deli.
200 calories
15 g fat (3.5 g saturated)
290 mg sodium
2 g carbohydrates
13 g protein
0 g fiber

by on Mar. 17, 2011 at 12:26 AM
  HG's Creamy Dreamy Macaroni Salad
HG's Creamy Dreamy Macaroni Salad
Mac Daddy
If you're anything like us, you probably avoid macaroni salad -- not out of dislike, but out of fear, due to its reputation for being excessively fattening. What is in that dressing? Various oils? Mayo? Sugar? Egg yolks? AHHHHH! Our new Creamy Dreamy Macaroni Salad is breaking all the fatty rules... Check it out!


For Salad
6 oz. (about 1 1/2 cups) uncooked elbow macaroni with at least 2g fiber per 2-oz. serving (like Barilla PLUS
2 cups dry broccoli cole slaw 
1 cup chopped celery 
1 cup chopped red bell pepper 
1/4 cup chopped onion 
2 tbsp. sweet pickle relish 
6 large hard-boiled egg whites, chopped 

For Dressing
1/4 cup plus 2 tbsp. fat-free mayonnaise 
1/4 cup Dijon mustard 
1 1/2 tbsp. white vinegar 
1/8 tsp. black pepper, or more to taste 
1/8 tsp. salt, or more to taste 
1 no-calorie sweetener packet (likeSplenda)    

Prepare macaroni according to package instructions. Drain well and transfer to a large bowl. Allow to cool completely. 

Combine all ingredients for dressing in a medium bowl and mix until blended. Set aside. 

Add all remaining salad ingredients to the bowl with the cooked macaroni. Add dressing and toss to coat. Refrigerate for at least 1 hour, until completely chilled. Enjoy! 

Serving Size: 1 heaping cup 
Calories: 126 
Fat: 1g 
Sodium: 393mg 
Carbs: 23g 
Fiber: 2g 
Sugars: 3.5g 
Protein: 6g 

PointsPlus™ value 3*

  Macaroni Salad, Average  
  Macaroni Salad, Average  
Noodle This...
As calorie-conscious citizens, we (you know, the COLLECTIVE "we") have been told to avoid so many foods out there. But here at the Hungry Girl headquarters, we're all about giving guilt-free makeovers to "no-no" foods. We don't have to cut French fries out of our lives; we can make 'em ourselves out of butternut squash! We don't have to shun foods in crispy coatings; we can faux-fry them! And we don't need to run screaming every time we spy a bowlful of creamy macaroni salad heading our way; we can whip up our very own creation! Our brand-new scoopy pasta salad has fat-free mayo mixed with flavorful stuff like Dijon mustard to make it taste, well,not fat-free. And there's a TON of veggies mixed in with that mac. So when your neighbors invite you to a summer block party, make a batch of HG's creamy noodle salad... and let the chewing begin!
Serving Size: 1 cup 
Calories: 464 
Fat: 29g 
Sodium: 963mg 
Carbs: 45g 
Fiber: 2g 
Sugars: 13g 
Protein: 6g 

PointsPlus™ value 13*
by on Mar. 17, 2011 at 12:39 AM
  HG's Buffa-low Chicken Strip Salad
HG's Buffa-low Chicken Strip Salad
Buffalo Thrill
Super-fatty chicken on top of a salad bogged down with cheese, fried tortillas, and creamy dressing = NOT okay. Our chicken is tasty and lean and lies comfortably on a bed of deliciously dressed salad. Mmmmm! Without further ado, we give you... HG's Buffa-low Chicken Strip Salad! 

1/4 cup Fiber One bran cereal (original) 
Dash garlic powder, or more to taste 
Dash onion powder, or more to taste 
One 4-oz. raw boneless skinless lean chicken breast cutlet, pounded to 1/3-inch thickness 
2 tbsp. fat-free liquid egg substitute (likeEgg Beaters Original
3 cups chopped romaine lettuce 
1/4 cup chopped tomato 
1 tbsp. crumbled blue cheese 
1 tbsp. precooked real crumbled bacon (like the kind by Oscar Mayer
3 low-fat baked tortilla chips, slightly crushed 
1 tbsp. Frank's RedHot Original Cayenne Pepper Sauce 
2 tbsp. fat-free ranch dressing 
Optional: salt and black pepper, to taste 

Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside. 

Place cereal in a sealable bag, remove air, and seal. Using a rolling pin or meat mallet, crush cereal through the bag to a breadcrumb-like consistency. Add garlic powder and onion powder. If you like, add salt and pepper. Seal and shake to combine. Set aside.

Place chicken in a bowl and top with egg substitute. Coat both sides of the chicken and then give it a shake to remove excess egg substitute. Transfer to the bag with the crumbs, seal, and shake to thoroughly coat both sides with crumbs.

Place chicken on the baking sheet and bake in the oven for 10 minutes. Carefully flip chicken and return to the oven for an additional 10 minutes, until crispy and cooked through. Set aside.

Meanwhile, place lettuce in a bowl and top with tomato, cheese, bacon, and crushed chips. Set aside.

Pour hot sauce onto a small plate. Once cool enough to handle, coat both sides of the cooked chicken with sauce. Slice and place on top of your salad. Serve with ranch dressing and enjoy!


Serving Size: 1 salad with dressing (entire recipe) 
Calories: 309 
Fat: 7g 
Sodium: 1,277mg 
Carbs: 33.5g 
Fiber: 11g 
Sugars: 4.5g 
Protein: 36g 

PointsPlus value 8* 

HG FYI: Yes, we know this salad has a lot of sodium, but it's still an amazing swap for the original. (Have you SEEN how much the Chili's version has?!) If you want to cut salt, ditch the dressing and/or use less hot sauce.

  Chili's Boneless Buffalo Chicken Salad  
  Chili's Boneless Buffalo Chicken Salad  
Big-Boned Buffalo
What's the point of ordering a salad if you're gonna get one topped with saucy fried chicken and loaded with fatty blue cheese, tortilla strips, and ranch dressing? OK, it may sound good, but this salad from Chili's has as much fat as the chain's Mushroom-Swiss Burger (with fries!). And it has more calories and fat than an entire order of Boneless Buffalo Wings with Bleu Cheese dipping sauce. If you're one of those "I'll just have a salad" people who pretends choosing this meal is smarter than getting the wings, you're fooling yourself. (And you're NOT gonna fool your pants!) We'll be blunt (and polite) -- please don't order this salad. What you should do if you crave this crazy Chili's salad is make it yourself... at home... with our slimmed-down swap. You'll get the zing, the crunch, the cheese, and the veggies without -- you know -- all that OTHER stuff you weren't really looking for anyway (the extra fat and calories). Now go chew things!
Serving Size: 1 salad with dressing 
Calories: 1,150
Fat: 84g
Sodium: 4,410mg
Carbs: 52g
Fiber: 7g
Sugars: n.a.
Protein: 45g

PointsPlus™ value 31* 
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