Why is there a whole chapter devoted to chopped salads, you ask? Because chopped salads are so much more fun and exciting than regular salads. They're way easier to eat, too (there are no unwieldy lettuce pieces to awkwardly shove in your mouth). That being said, if you're too lazy to hack your ingredients, or just not into chopped salads for some reason, feel free to make any of the salads in this chapter without chopping 'em up. They'll still taste great. As for dressing, the majority of the salads here are listed without it. Use your dressing of choice with any of the recipes, but please be sure to read labels carefully, because even low-fat and fat-free dressings can contain lots of calories. And remember, any time a recipe calls for an ingredient cooked in advance, use nonstick spray or nothing at all. Happy chopping!
PER SERVING (1 salad): 286 calories, 3.5g fat, 920mg sodium, 42g carbs, 12g fiber, 7g sugars, 24g protein |
The big difference between this taco salad and so many high-calorie alternatives is that this one lacks that ridiculously fatty tortilla shell. Good riddance to that! By the way, this salad tastes great with salsa!
Ingredients3 cups chopped romaine lettuce
cup low-fat veggie chili
¼ cup chopped tomatoes
¼ cup shredded fat-free cheddar cheese
2 tablespoons fat-free sour cream
1 tablespoon chopped or sliced black olives
6 baked tortilla chips, crushed
¼ teaspoon taco seasoning mix, dry
DirectionsPrepare chili as directed on package. Set aside.
Place lettuce in a large bowl. Top with tomatoes. Add chili and cheese.
Top with olives and sour cream. Then finish off by adding crushed tortilla chips and sprinkling taco seasoning on top.
MAKES 1 SERVING
PER SERVING (1 salad): 192 calories, 3g fat, 848mg sodium, 15g carbs, 5g fiber, 5g sugars, 29g protein |
To make this salad taste exactly like buffalo wings, you need to use original Frank's RedHot. If you substitute another hot sauce, you may not get the same result. Just a friendly little warning . . .
Ingredients3 cups chopped romaine lettuce
3 ounces cooked boneless skinless lean chicken breast, chopped
1 tablespoon Frank's RedHot Original Cayenne Pepper Sauce
1 tablespoon reduced-fat Parmesan-style grated topping
½ cup chopped carrots
¼ cup chopped celery
DirectionsPlace chicken in a small microwave-safe dish. Top with hot sauce and Parmesan. Stir until chicken is coated, then heat for 45 seconds in the microwave.
Place lettuce, carrots, and celery in a large bowl, and then top with the chicken mixture.
MAKES 1 SERVING
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book. |
PER SERVING (1 salad): 223 calories, 3g fat, 565mg sodium, 16g carbs, 6.5g fiber, 8g sugars, 36g protein |
Ingredients3 cups chopped romaine lettuce 2 ounces cooked boneless skinless lean chicken breast, chopped 2 slices (about 1 ounce) extra-lean turkey bacon ½ cup cooked and chopped asparagus ½ cup chopped tomatoes ¼ cup canned beets, drained and chopped 1 large hard-boiled egg white, chopped 2 tablespoons shredded fat-free mozzarella cheese 1 teaspoon minced scallions
DirectionsCook bacon according to package directions, either in a pan with nonstick spray or in the microwave. Once cool enough to handle, chop and set aside.
Place lettuce in a large bowl.
Add your chopped ingredients by placing them on top of the lettuce in individual rows in this order: turkey bacon, cheese, asparagus, chicken, tomatoes, egg white, and beets.
Sprinkle the scallions on top and enjoy!
MAKES 1 SERVING
PER SERVING (1 salad): 220 calories, 5.5g fat, 943mg sodium, 15g carbs, 4g fiber, 7g sugars, 29g protein |
I remember eating chef salad as a child, thinking it was the world's healthiest lunch. Boy was I wrong. But this version is completely guilt-free and delicious. And the calories are so low you can splurge with a little Thousand Island dressing, but stick with the low-fat kind!
Ingredients3 cups chopped romaine lettuce
1 ounce cooked skinless lean turkey breast, chopped
1 ounce cooked roast beef, chopped
1 ounce cooked ham, chopped
1 Roma tomato, chopped
½ medium cucumber, chopped
1 slice fat-free American cheese, chopped
DirectionsThrow all the ingredients in a large bowl, toss, and then serve. Yum.
MAKES 1 SERVING
Salads: Friend or Foe?
See how your favorites stack up . . . |
Chinese Chicken Salad—885 calories, 50g fat |
Taco Salad w/Tortilla Shell—810 calories, 48g fat |
Chef Salad—500 calories, 35g fat |
Chicken Caesar Salad—775 calories, 56g fat |
Cobb Salad—615 calories, 41g fat |
Nutritional information based on averages (dressing included).
PER SERVING (1 salad with dressing): 380 calories, 4g fat, 825mg sodium, 62g carbs, 11.5g fiber, 16g sugars, 28g protein |
IngredientsFor Salad
3 cups chopped romaine lettuce
3 ounces cooked shrimp
1 small corn tortilla
½ cup grape tomatoes, halved
½ cup chopped red onions ½ cup chopped bell peppers (any color)
¼ cup canned black beans, rinsed and drained
¼ cup canned sweet corn kernels, drained
1 tablespoon white wine vinegar
1 tablespoon lime juice
1 no-calorie sweetener packet
¼ teaspoon taco seasoning mix, dry
Optional: 1 tablespoon chopped cilantro
For Dressing
3 tablespoons fat-free ranch dressing
1½ teaspoons tomato paste
¼ teaspoon taco seasoning mix, dry
DirectionsPreheat oven to 400 degrees.
Cut tortilla into matchstick-sized strips. Lightly spray a small baking pan with nonstick spray, and place strips in the center of the pan.
Sprinkle ¼ teaspoon of taco seasoning over tortilla strips, and carefully toss them to evenly distribute seasoning. Spread strips out on the pan, place in the oven, and cook for 5 to 7 minutes, until strips look crispy. Remove strips, and set aside.
In a small dish, combine 2 tablespoons of water with vinegar, lime juice, and sweetener, as well as cilantro, if using. Place peppers and onions in a small microwave-safe dish, and pour vinegar mixture over veggies. Cover and heat in the microwave for 2 minutes.
Add black beans and corn to the veggies. Stir well and then drain vinegar mixture. Place dish in the fridge until chilled.
Once ready to serve, place lettuce in a large bowl and top with veggie/bean mixture. Add shrimp, tomatoes, and tortilla strips.
Mix dressing ingredients together in a small dish and serve alongside salad.
MAKES 1 SERVING
For a pic of this recipe, see the photo insert. Yay!
TOP ATE Salad Disasters In no particular order . . . 1. Fried Noodles (100 calories and 5g fat!) 2. Croutons (75 calories and 3g fat!) 3. Bacon (90 calories and 7g fat!) 4. Oil-Soaked Veggies (100 calories and 10g fat!) 5. Mayo-Laden Items (150 calories and 10g fat!) 6. Creamy Dressings (150 calories and 15g fat!) 7. Full-Fat Cheeses (100 calories and 8g fat!) 8. Tortilla Shells (300 calories and 20g fat!) |
Nutritional information based on averages for a typical serving.
PER SERVING (1 salad): 253 calories, 5g fat, 540mg sodium, 30g carbs, 6.5g fiber, 8g sugars, 25g protein |
Ingredients3 cups chopped romaine lettuce
3 ounces raw boneless lean top sirloin steak, sliced
4 ounces Diet Coke
½ small onion, sliced
½ medium yellow bell pepper, sliced
½ medium red bell pepper, sliced
4 baked tortilla chips, crushed
¼ cup salsa
2 tablespoons fat-free sour cream
DirectionsSoak steak strips in Diet Coke (use a small bowl). Refrigerate for 30 minutes.
Spray a pan with nonstick spray and set heat to medium-high. Once pan is hot, add steak strips and all of the cola marinade to the pan.
Cook for 1 to 2 minutes, or until outside surface of steak is no longer pink (do not overcook). Remove meat, leaving excess marinade in the pan, and set aside.
Turn heat down to medium. Add onion to the pan with the remaining marinade. Cook onion for about 2 minutes and then add the peppers.
Cook for 1 minute, return steak strips to the pan, and cook for 1 additional minute.
Place lettuce in a large bowl and top with the steak/veggie mixture. Finish off by adding crushed chips, salsa, and sour cream.
MAKES 1 SERVING
Dressing Undressed . . . The naked truth behind some of your favorite salad dressings . . . Caesar—160 calories, 17g fat Blue Cheese—160 calories, 16g fat Ranch—150 calories, 16g Italian—100 calories, 8g fat Thousand Island—120 calories, 11g fat Vinaigrette—130 calories, 13g fat French—150 calories, 14g fat |
Nutritional information based on averages for a 2-tablespoon serving.
PER SERVING (1 salad): 245 calories, 2g fat, 129mg sodium, 35g carbs, 10g fiber, 16g sugars, 29g protein |
Ingredients2 cups chopped romaine lettuce
1 cup shredded green cabbage
3 ounces cooked boneless skinless lean chicken breast, chopped
½ cup canned mandarin oranges in juice, drained
½ cup canned sliced water chestnuts, drained and chopped
2 tablespoons minced scallions
2 tablespoons Fiber One bran cereal (original)
DirectionsPlace lettuce and cabbage in a large bowl and toss.
Add oranges and water chestnuts, and then top with chicken.
Sprinkle scallions and Fiber One over salad.
MAKES 1 SERVING
PER SERVING (1 salad): 308 calories, 5.5g fat, 525mg sodium, 36g carbs, 9g fiber, 11g sugars, 34g protein |
I love this salad sooooo much. It's been a staple in my life for years. I'm happy to finally share it with the world. P.S. Do not fear beets. They work really well here.
Ingredients3 cups chopped romaine lettuce
3 ounces cooked boneless skinless lean chicken breast, chopped
1 Roma tomato, chopped
½ medium cucumber, chopped
¼ cup shredded carrots
¼ cup canned beets, drained and chopped
2 tablespoons canned sweet corn kernels
2 tablespoons chopped red onions
2 tablespoons canned garbanzo beans (chickpeas)
2 tablespoons reduced-fat Parmesan-style grated topping
DirectionsPlace all ingredients in a bowl and toss well to mix.
MAKES 1 SERVING
PER SERVING (1 salad): 320 calories, 2.5g fat, 929mg sodium, 48g carbs, 10g fiber, 26g sugars, 32g protein |
IngredientsFor Salad
3 cups chopped romaine lettuce
3 ounces cooked boneless skinless lean chicken breast, chopped
½ medium cucumber, chopped
½ cup chopped tomatoes
cup chopped jicama
¼ cup chopped red onions
2 tablespoons canned sweet corn kernels
2 tablespoons canned black beans
Optional: 1 tablespoon chopped cilantro
For Sauce
¼ cup canned tomato sauce
2 tablespoons ketchup
2 teaspoons brown sugar (not packed)
2 teaspoons cider vinegar
½ teaspoon garlic powder
DirectionsCombine all sauce ingredients in a small bowl. Coat chicken in sauce. Heat, if desired.
Place all other ingredients in a bowl and toss until mixed.
Top salad with BBQ chicken and enjoy!
MAKES 1 SERVING
The Greens Scene
Get salad savvy in just seconds . . . |
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PER SERVING (1 salad): 206 calories, 3.5g fat, 405mg sodium, 33g carbs, 11g fiber, 13g sugars, 14g protein |
Ingredients3 cups chopped romaine lettuce
1 veggie burger patty (veggie-based rather than the imitation-meat kind)
½ cup chopped red and/or yellow bell peppers
½ cup chopped zucchini and/or yellow squash
½ cup chopped tomatoes
½ cup chopped red onions
DirectionsPrepare veggie patty according to the package directions (preferably grilled in a pan with nonstick spray so the outside is crispy).
Place lettuce in a bowl and layer all the veggies on top of it.
Chop veggie patty into bite-sized pieces and evenly distribute on top of salad.
MAKES 1 SERVING
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book. |
PER SERVING (1 salad): 208 calories, 4g fat, 899mg sodium, 19g carbs, 7g fiber, 6g sugars, 23g protein |
This recipe was co-developed with Weight Watchers®.
This one tastes EXACTLY like a BLT!
Ingredients3 cups chopped romaine lettuce
6 slices (about 3 ounces) extra-lean turkey bacon
2 Roma tomatoes, chopped
1 slice light bread (40 to 45 calories with about 2g fiber)
DirectionsToast the bread slice and set it aside to cool and harden.
Cook bacon according to package directions, either in a pan with nonstick spray or in the microwave. Once cool enough to handle, chop and set aside.
Put lettuce and tomatoes in a large bowl. Top with bacon pieces.
Cut bread into bite-sized pieces and put on top of the salad.
MAKES 1 SERVING
© 2008 Weight Watchers International, Inc. All rights reserved.
PER SERVING (1 salad): 206 calories, 6g fat, 770mg sodium, 19g carbs, 6g fiber, 8g sugars, 19g protein |
Ingredients3 cups chopped romaine lettuce
10 bite-sized pieces (about ounce) turkey pepperoni, chopped
1 large Roma tomato, chopped
¼ cup chopped green bell peppers
2 tablespoons chopped onions
2 tablespoons sliced black olives
¼ cup shredded fat-free mozzarella cheese
2 teaspoons reduced-fat Parmesan-style grated topping
DirectionsIn a large bowl combine all salad ingredients. Enjoy!
MAKES 1 SERVING
HG Tip:For extra pizza fun, stir together a dressing of tomato sauce, fat-free broth, and Italian spices. Mmmm!!! |
PER SERVING (1 salad): 152 calories, 1g fat, 928mg sodium, 21g carbs, 8g fiber, 8g sugars, 20g protein |
This salad is the perfect fix for a cheeseburger craving. Whip up a low-cal special-sauce dressing by mixing equal parts fat-free mayo, ketchup, and Dijonnaise. YUM!
Ingredients3 cups chopped romaine lettuce
1 Boca Meatless Burger, Original
1 slice fat-free cheese (American or cheddar)
4 slices/chips dill pickle
cup chopped tomatoes
3 tablespoons chopped onions
DirectionsPrepare Boca patty according to package directions, in a pan with nonstick spray or in the microwave.
Top patty with cheese slice. Microwave for 20 seconds or until cheese melts. Set aside.
Place lettuce in a large bowl and top with pickles, tomatoes, and onions.
Chop cheese-topped patty into bite-sized pieces and then add to salad.
MAKES 1 SERVING
HG Tip: Swap the pickle chips for cucumber slices and save 310mg sodium. |
When buying dressing at the market, always read labels very carefully. Even those labeled "light" or "reduced-fat" can contain tons of fat and calories.