go for the green
Green salads are a delicious—and nutritious—option for lunch. They pack in lots of healthy 0 PointsPlus value veggies, they’re rich in antioxidants, and can be a great source of fiber. Make the most of the salads you toss together by following these tips for great taste and keeping PointsPlus value low.
Mix up the greens. Buy a couple of different kinds of salad greens every week and mix them together for more flavorful and colorful salads. You can’t really go wrong in combining greens, so mix arugula with Bibb lettuce, watercress with leaf lettuce, and radicchio with romaine.
Make it easy. Make it simple to enjoy salads often by buying bagged prewashed greens. Or, make the minimal investment in a salad spinner and prepare your own greens. Once the greens are washed and dried, store them in an airtight plastic container or a zip-close plastic bag along with a couple of paper towels to absorb moisture. They will keep for about 5 days.
Toss with care. To make a little dressing go a long way, toss your salad with the dressing in a large bowl just before serving. You can coat up to 3 cups of salad with just a tablespoon of dressing using this technique.
Pump up the veggies. To make salads more filling, don’t skimp on the veggies. Pile your plate high with lettuce, tomatoes, cucumbers, radishes, bell peppers, and carrots for a low PointsPlus value salad that will keep you going all afternoon.
Pack in some protein. When a salad is your main dish for lunch, pack in some protein by adding lean sliced ham, roast beef, chicken breast, turkey breast, canned solid white tuna in water, cubed tofu, a hard-boiled egg, shredded low-fat cheese, or canned beans.
Sweeten the deal. Don’t forget about fresh fruits as an addition to salads. They add a touch of sweet flavor, bright color, and interesting texture. Try tossing in sliced apples, pears, figs, or peaches. Fresh orange segments or a handful of berries are delicious, too.
Limit the croutons. Croutons—even fat-free croutons—are a calorie-dense high PointsPlus value food (¼ cup of fat-free croutons has 1 PointsPlus value). If you enjoy croutons, use them sparingly.
Stretch the bacon. If salad is not your favorite, a little bacon can add crunch and smoky flavor to a plate of greens. Use it wisely, though. At 1 PointsPlus value per slice, it’s easy to overdo. To make the flavor go further, finely chop one slice of crisp-cooked bacon and toss it into a salad to distribute the flavor.
Salad rules. Make it your house rule that there’s salad on the table with dinner every night. If you’ve pre-prepped greens and veggies on the weekend, you and your family can enjoy a fresh, healthful salad even on a harried night when you’re calling for pizza delivery for dinner.
Turn leftovers into lunch. Have leftover tuna, egg, or pasta salad? How about those leftover roasted vegetables lurking in the fridge? Toss a generous bowl of greens with a drizzle of dressing and put the leftovers on top. Garnish with cherry tomatoes and cucumber slices for a quick and healthy lunch.
spinach and endive salad with walnut vinaigrette
Serves 6 • Ready in 20 minutes or less
4 slices turkey bacon
1 tablespoon toasted walnut oil
1 tablespoon white-wine vinegar
1 tablespoon water
1 teaspoon Dijon mustard
1 garlic clove, minced
¼ teaspoon salt
¼ teaspoon black pepper
1 (5-ounce) package baby spinach
1 head Belgian endive, leaves separated
⅓ cup chopped toasted walnuts
1 Cook bacon in medium nonstick skillet over medium heat, turning occasionally, until browned, about 8 minutes. Transfer to paper towels to drain. Crumble when cool.
2 Meanwhile, whisk together oil, vinegar, water, mustard, garlic, salt, and pepper in large salad bowl; add spinach, endive, walnuts, and bacon. Toss to coat.
PER SERVING (1 cup): 97 Cal, 9 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 8 mg Chol, 239 mg Sod, 3 g Carb, 1 g Fib, 3 g Prot, 53 mg Calc.
PointsPlus value: 3.
cook’s note
Toasted walnut oil adds a rich walnut flavor to salad dressings. If it’s not available, you can use olive oil in this recipe. The flavor will not be the same, but the salad will still be delicious.
wheat berry–vegetable salad with canadian bacon
Serves 6
¾ cup wheat berries, rinsed
2 cups water
3 slices Canadian bacon, chopped
2 tablespoons white-wine vinegar
1 tablespoon olive oil
¼ teaspoon salt
⅛ teaspoon black pepper
2 plum tomatoes, chopped
1 sweet onion, diced
1 cup frozen peas, thawed
¼ cup chopped fresh basil
1 Combine wheat berries and water in medium saucepan over medium-high heat; bring to boil. Reduce heat to medium-low, cover, and simmer until berries are tender, about 1 hour. Drain and transfer to large shallow dish to cool.
2 Meanwhile, spray large nonstick skillet with nonstick spray and set over medium heat. Add bacon and cook, stirring ocassionally, until browned, 2–3 minutes. Transfer to paper towels to drain.
3 Whisk together vinegar, oil, salt, and pepper in large bowl. Add wheat berries, bacon, tomatoes, onion, peas, and basil and toss well.
PER SERVING (½ cup): 145 Cal, 4 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 6 mg Chol, 286 mg Sod, 23 g Carb, 3 g Fib, 7 g Prot, 30 mg Calc.
PointsPlus value: 4.
hoppin’ john salad
Serves 6
2 tablespoons apple cider vinegar
1 tablespoon olive oil
½ teaspoon salt
¼ teaspoon black pepper
2 red bell peppers, chopped
1 yellow bell pepper, chopped
4 scallions, chopped
2 (15½-ounce) cans black-eyed peas, rinsed and drained
1 cup grape tomatoes, halved
1 jalapeño pepper, seeded and minced
¼ pound lean ham, diced
¼ cup chopped fresh cilantro leaves
1 Whisk together vinegar, oil, salt, and black pepper in large bowl.
2 Add bell peppers, scallions, black-eyed peas, tomatoes, jalapeño, ham, and cilantro and toss to coat. Cover and refrigerate until chilled, at least 2 hours.
PER SERVING (generous 1 cup): 191 Cal, 4 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 10 mg Chol, 657 mg Sod, 27 g Carb, 6 g Fib, 13 g Prot, 42 mg Calc.
PointsPlus value: 5.
cook’s note
To make it a meal, keep the Southern theme going and enjoy a fresh sliced peach for dessert.
salmon and white bean salad
Serves 4 • Ready in 20 minutes or less
1 teaspoon grated lemon zest
2 tablespoons lemon juice
1 tablespoon olive oil
⅛ teaspoon black pepper
1 (15½-ounce) can cannellini (white kidney) beans, rinsed and drained
1 (7½-ounce) can skinless boneless salmon, drained and flaked
1 tomato, diced
1 yellow bell pepper, diced
½ small red onion, diced
6 Kalamata olives, pitted and chopped
2 teaspoons chopped fresh basil
1 head Bibb lettuce, leaves separated
1 Whisk together lemon zest, lemon juice, olive oil, and black pepper in medium bowl. Add beans, salmon, tomato, bell pepper, onion, olives, and basil and toss to coat.
2 Divide lettuce among 4 serving plates; top with salad.
PER SERVING (about ¾ cup): 225 Cal, 7 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 44 mg Chol, 416 mg Sod, 22 g Carb, 6 g Fib, 20 g Prot, 203 mg Calc.
PointsPlus value: 6.
cook’s note
Canned salmon is a convenient staple to keep on hand. Choose skinless boneless canned salmon when you shop. It does cost a little more, but it’s recipe-ready when you’re in a hurry.
barley, tuna, and feta salad
Serves 6
½ cup pearl barley
1½ teaspoons grated lemon zest
¼ cup lemon juice
1 tablespoon olive oil
½ teaspoon salt
¼ teaspoon black pepper
1 large tomato, chopped
1 small green bell pepper, diced
1 (14-ounce) can quartered artichokes, drained
½ cup fresh flat-leaf parsley, chopped
2 tablespoons capers, rinsed
1 (12-ounce) can solid white tuna in water, drained and flaked
6 cups mixed baby greens
⅓ cup crumbled feta cheese
1 Bring medium pot of water to boil over medium-high heat; stir in barley. Reduce heat and simmer, covered, until barley is tender, 25 minutes. Drain in colander; rinse with cold running water to cool and drain again.
2 Whisk together lemon zest, lemon juice, oil, salt, and black pepper in large bowl. Add barley, tomato, bell pepper, artichokes, parsley, and capers, tossing to combine. Gently stir in tuna. Let stand about 30 minutes to allow flavors to blend.
3 Divide greens evenly among 6 plates and top evenly with salad; sprinkle evenly with feta. The salad can be refrigerated up to 4 hours. Let stand at room temperature about 30 minutes before serving.
PER SERVING (1⅓ cups): 215 Cal, 6 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 29 mg Chol, 719 mg Sod, 24 g Carb, 9 g Fib, 18 g Prot, 104 mg Calc.
PointsPlus value: 5.
shrimp salad with lime and cilantro
Serves 6 • Ready in 20 minutes or less
1½ pounds cooked, peeled medium shrimp
1 cup cherry tomatoes, halved
4 scallions, thinly sliced
1 small jicama, peeled and diced
1 jalapeño pepper, seeded and diced
¼ cup chopped fresh cilantro
2 tablespoons lime juice
1 tablespoon olive oil
½ teaspoon ground cumin
¼ teaspoon salt
8 large romaine lettuce leaves
Lime wedges
1 Combine shrimp, tomatoes, scallions, jicama, jalapeño, cilantro, lime juice, oil, cumin, and salt in large bowl. Cover and refrigerate at least 2 hours or up to 6 hours.
2 Line platter with lettuce leaves. Top with shrimp salad and surround with lime wedges.
PER SERVING (1 cup): 110 Cal, 3 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 142 mg Chol, 267 mg Sod, 4 g Carb, 1 g Fib, 16 g Prot, 45 mg Calc.
PointsPlus value: 3.
cook’s note
To make it a meal, begin your lunch with a cup of gazpacho (1 cup gazpacho per serving will increase the PointsPlus value by 4).
shrimp, pineapple, and avocado salad
Serves 4 • Ready in 20 minutes or less
3 tablespoons lime juice
1 tablespoon olive oil
¼ teaspoon salt
¼ teaspoon black pepper
¾ pound cooked, peeled medium shrimp
2 cups chopped fresh pineapple
2 scallions, sliced
1 avocado, pitted, peeled, and chopped
2 tablespoons chopped fresh mint
Whisk together lime juice, oil, salt, and pepper in large bowl. Add shrimp, pineapple, scallions, avocado, and mint and toss gently to combine.
PER SERVING (about 1½ cups): 235 Cal, 10 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 179 mg Chol, 958 mg Sod, 17 g Carb, 4 g Fib, 21 g Prot, 102 mg Calc.
PointsPlus value: 6.
warm shrimp and arugula salad
Serves 4 • Ready in 20 minutes or less
¼ cup chopped fresh flat-leaf parsley
2 tablespoons grated lemon zest
1 garlic clove, minced
3 teaspoons olive oil
1 pound large peeled and deveined shrimp
2 tablespoons lemon juice
1 (6-ounce) container arugula
4 plum tomatoes, quartered
½ cucumber, peeled, seeded, and sliced
¼ cup grated Parmesan cheese
1 Spray broiler rack with nonstick spray and preheat broiler.
2 Stir together parsley, lemon zest, garlic, and 1 teaspoon oil in medium bowl; add shrimp and toss to coat.
3 Place shrimp on broiler rack and broil 5 inches from heat, turning once, until just opaque throughout, about 5 minutes.
4 Meanwhile, to make dressing, whisk together lemon juice and remaining 2 teaspoons oil in large bowl. Add arugula, tomatoes, and cucumber to dressing; toss to coat. Add Parmesan and toss gently to combine. Divide salad evenly among 4 plates. Top evenly with shrimp.
PER SERVING (about 4 shrimp and 1½ cups salad): 185 Cal, 7 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 179 mg Chol, 922 mg Sod, 7 g Carb, 2 g Fib, 23 g Prot, 247 mg Calc.
PointsPlus value: 5.
cook’s note
To change the flavor of this dish, you can use fresh basil or dill instead of parsley.
chopped salad with feta cheese
Serves 6 • Vegetarian • Ready in 20 minutes or less
1 tablespoon red-wine vinegar
1 tablespoon olive oil
⅛ teaspoon salt
⅛ teaspoon black pepper
3 cups cherry tomatoes, halved
1 English (seedless) cucumber, peeled and chopped
1 large green bell pepper, chopped
¼ cup thinly sliced red onion
¼ cup Kalamata olives, pitted and coarsely chopped
¼ cup chopped fresh flat-leaf parsley
2 tablespoons chopped fresh mint
1 tablespoon capers, drained
½ cup crumbled fat-free feta cheese
Whisk together vinegar, oil, salt, and black pepper in large bowl. Add tomatoes, cucumber, bell pepper, onion, olives, parsley, mint, and capers and toss. Add feta and toss again.
PER SERVING (1 cup): 75 Cal, 3 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 258 mg Sod, 8 g Carb, 2 g Fib, 4 g Prot, 75 mg Calc.
PointsPlus value: 2.
arugula and apple salad with shaved parmesan
Serves 6 • Vegetarian • Ready in 20 minutes or less
1 small shallot, minced
2 tablespoons apple cider vinegar
1 tablespoon olive oil
1 teaspoon Dijon mustard
¼ teaspoon salt
⅛ teaspoon black pepper
1 (6-ounce) bag baby arugula
2 small apples, cored and thinly sliced
⅓ cup golden raisins
¼ cup shaved Parmesan cheese
2 tablespoons toasted pine nuts
1 Whisk together shallot, vinegar, oil, mustard, salt, and pepper in large bowl.
2 Add arugula, apples, and raisins and toss to coat. Divide evenly among 6 salad plates and sprinkle evenly with Parmesan and pine nuts.
PER SERVING (1¼ cups): 118 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 3 mg Chol, 203 mg Sod, 15 g Carb, 2 g Fib, 3 g Prot, 111 mg Calc.
PointsPlus value: 3.
tuna and tomato caesar salad
Serves 4 • Ready in 20 minutes or less
2 tablespoons lemon juice
1 tablespoon olive oil
1½ teaspoons Dijon mustard
1 garlic clove, minced
1 canned anchovy fillet, minced
⅛ teaspoon salt
⅛ teaspoon black pepper
2 cups cherry tomatoes, halved
1 large head romaine lettuce, torn
2 (3-ounce) cans solid white tuna in water, drained and flaked
¾ cup fat-free croutons
2 tablespoons grated Parmesan cheese
1 Whisk together lemon juice, oil, mustard, garlic, anchovy, salt, and pepper in large bowl. Add tomatoes, romaine, tuna, and croutons and toss to coat.
2 Divide salad evenly among four plates; sprinkle with cheese.
PER SERVING (about 2 cups): 184 Cal, 7 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 20 mg Chol, 518 mg Sod, 17 g Carb, 6 g Fib, 15 g Prot, 139 mg Calc.
PointsPlus value: 5.
cook’s note
To make your own fat-free croutons, cut bread into ¾-inch cubes, place them on a baking sheet, and bake at 425°F until lightly browned and crisp, 6 to 8 minutes. For an even healthier option, make the croutons using whole wheat bread.
chickpea, watercress, and pear salad
Serves 4 • Ready in 20 minutes or less • Vegetarian
2 tablespoons orange juice
1 tablespoon olive oil
½ teaspoon ground cumin
¼ teaspoon salt
⅛ teaspoon black pepper
1 (15½-ounce) can chickpeas, rinsed and drained
2 large bunches watercress, tough stems discarded
1 fennel bulb, halved lengthwise and sliced
1 pear, cored and thinly sliced
2 tablespoons golden raisins
2 tablespoons slivered almonds, toasted
Whisk together orange juice, oil, cumin, salt, and pepper in large bowl. Add chickpeas, watercress, fennel, pear, raisins, and almonds and toss to coat.
PER SERVING (about 1½ cups): 244 Cal, 8 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 362 mg Sod, 38 g Carb, 9 g Fib, 10 g Prot, 152 mg Calc.
PointsPlus value: 6.
cook’s note
Fresh fennel adds a mild anise flavor to this salad. If it’s not to your liking, use a small, thinly sliced red bell pepper in this recipe instead.
asparagus and avocado salad
Serves 6 • Vegetarian
1 bunch asparagus, trimmed and cut into 1-inch pieces
2 teaspoons grated lemon zest
3 tablespoons lemon juice
1 tablespoon olive oil
1 teaspoon Dijon mustard
½ teaspoon salt
¼ teaspoon black pepper
1 cucumber, peeled, seeded, and diced
1 avocado, halved, peeled, pitted, and diced
1 pint grape tomatoes, halved
6 radishes, halved and sliced
⅓ cup thinly sliced red onion
¼ cup chopped fresh dill
1 Bring medium pot two thirds full of water to boil. Add asparagus and cook 1 minute; drain, cool under cold running water, and drain again. Pat dry with paper towels.
2 Whisk together lemon zest, lemon juice, oil, mustard, salt, and pepper in large bowl. Add asparagus, cucumber, avocado, tomatoes, radishes, onion, and dill and toss to coat.
PER SERVING (1¼ cups): 94 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 226 mg Sod, 9 g Carb, 4 g Fib, 3 g Prot, 38 mg Calc.
PointsPlus value: 2.
cook’s note
To add more good-for-you greens to this salad, serve it on a bed of baby spinach, arugula, or watercress.
green salad with roasted corn and cumin vinaigrette
Serves 4 • Vegetarian
1 cup fresh or thawed frozen corn kernels
3 tablespoons white wine vinegar
1 teaspoon olive oil
½ teaspoon ground cumin
½ teaspoon salt
½ teaspoon black pepper
1 small head Bibb lettuce, torn into bite-size pieces
½ small head romaine, torn into bite-size pieces
½ avocado, pitted, peeled, and chopped
1 small red onion, thinly sliced
1 cup cherry tomatoes, halved
1 Preheat oven to 425°F. Spray large rimmed baking sheet with nonstick spray.
2 Spread corn on baking sheet and roast, stirring twice, until lightly browned, 25 minutes. Let cool slightly.
3 Whisk together vinegar, oil, cumin, salt, and pepper in large bowl. Add Bibb, romaine, avocado, onion, tomatoes, and corn and toss to coat.
PER SERVING (1½ cups): 103 Cal, 4 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 310 mg Sod, 16 g Carb, 5 g Fib, 3 g Prot, 50 mg Calc.
PointsPlus value: 3.
cook’s note
To add more protein and fiber to this salad, toss in 1 cup rinsed and drained canned black beans or red kidney beans (the per-serving PointsPlus value will increase by 1).
Green Salad with Roasted Corn and Cumin Vinaigrette
romaine and radicchio salad with stilton dressing
Serves 6 • Vegetarian • Ready in 20 minutes or less
4 ounces French baguette, cut into ¾-inch cubes
½ cup crumbled Stilton cheese
⅓ cup plain low-fat Greek yogurt
3 tablespoons reduced-fat mayonnaise
2 tablespoons white-wine vinegar
¾ teaspoon Worcestershire sauce
⅛ teaspoon black pepper
2 small heads romaine lettuce, chopped
1 head radicchio, chopped
3 plum tomatoes, cut into thin wedges
½ small red onion, chopped
1 Preheat oven to 425°F.
2 Spread bread cubes on baking sheet. Bake until lightly browned and crisp, 6–8 minutes. Cool on baking sheet.
3 To make dressing, whisk together cheese, yogurt, mayonnaise, vinegar, Worcestershire sauce, and pepper in small bowl. Combine lettuce, radicchio, tomatoes, onion, and cooled bread cubes in large bowl. Drizzle dressing over lettuce mixture and toss to coat.
PER SERVING (2 cups): 154 Cal, 5 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 10 mg Chol, 351 mg Sod, 21 g Carb, 5 g Fib, 9 g Prot, 148 mg Calc.
PointsPlus value: 4.
tangy tomatillo salad
Serves 6 • Vegetarian • Ready in 20 minutes or less
⅓ cup plain fat-free yogurt
2 tablespoons lime juice
1 garlic clove, minced
1 teaspoon ground cumin
½ teaspoon salt
1 (12-ounce) can tomatillos, rinsed, drained, and chopped
1 large yellow bell pepper, chopped
1 large cucumber, peeled and chopped
1 small red onion, chopped
¼ cup chopped fresh cilantro
1 Whisk together yogurt, lime juice, garlic, cumin, and salt in large bowl.
2 Add tomatillos, bell pepper, cucumber, onion, and cilantro and toss to coat.
PER SERVING (¾ cup): 43 Cal, 1 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 270 mg Sod, 8 g Carb, 2 g Fib, 2 g Prot, 48 mg Calc.
PointsPlus value: 1.
hearts of romaine with creamy lime dressing
Serves 6 • Vegetarian • Ready in 20 minutes or less
1 garlic clove
¼ cup reduced-fat mayonnaise
1 teaspoon grated lime zest
3 tablespoons lime juice
1 teaspoon Dijon mustard
¼ teaspoon salt
¼ cup grated Parmesan cheese
2 hearts of romaine lettuce, chopped
1 small carrot, shredded
1 cup shredded red cabbage
1 cup fat-free croutons
1 Put garlic in food processor and pulse until minced. Add mayonnaise, lime zest and juice, mustard, and salt. Pulse until blended. Add Parmesan and pulse to combine.
2 Combine lettuce, carrot, cabbage, and croutons in large bowl. Add dressing and toss to coat.
PER SERVING (2 cups): 93 Cal, 4 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 6 mg Chol, 420 mg Sod, 11 g Carb, 2 g Fib, 4 g Prot, 100 mg Calc.
PointsPlus value: 2.
green salad with apple and fennel
Serves 6 • Vegetarian • Ready in 20 minutes or less
2 tablespoons white-wine vinegar
1 tablespoon olive oil
1 teaspoon honey
¾ teaspoon salt
¼ teaspoon black pepper
1 head Bibb or Boston lettuce, cut into bite-size pieces
1 bunch watercress, trimmed
1 red apple, cored and thinly sliced
½ fennel bulb, halved and thinly sliced, feathery fronds chopped
¼ cup thinly sliced red onion
¼ cup chopped toasted walnuts
1 Whisk together vinegar, oil, honey, salt, and pepper in large bowl.
2 Add lettuce, watercress, apple, fennel, and onion to bowl and toss to coat. Sprinkle with walnuts.
PER SERVING (1¼ cups): 86 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 313 mg Sod, 9 g Carb, 2 g Fib, 2 g Prot, 45 mg Calc.
PointsPlus value: 3.
spinach and orange salad with almonds
Serves 6 • Vegetarian • Ready in 20 minutes or less
2 tablespoons orange juice
1 tablespoon apple cider vinegar
1 tablespoon olive oil
1 teaspoon honey
1 teaspoon Dijon mustard
¼ teaspoon salt
⅛ teaspoon black pepper
1 (8-ounce) package baby spinach
1 navel orange, peeled and cut into sections
¼ cup sliced almonds, toasted
1 Whisk together orange juice, vinegar, oil, honey, mustard, salt, and pepper in large bowl.
2 Add spinach, orange, and almonds and toss to coat.
PER SERVING (1 cup): 68 Cal, 4 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 148 mg Sod, 6 g Carb, 2 g Fib, 2 g Prot, 58 mg Calc.
PointsPlus value: 2.
apple, celery, and walnut salad with dijon dressing
Serves 6 • Vegetarian • Ready in 20 minutes or less
½ bunch celery
2 tablespoons white-wine vinegar
1 tablespoon olive oil
2 teaspoons Dijon mustard
½ teaspoon maple syrup
¼ teaspoon salt
⅛ teaspoon black pepper
1 red apple, cored and cut into matchstick strips
2 tablespoons chopped fresh flat-leaf parsley
¼ cup chopped toasted walnuts
1 Reserve leaves of celery; cut stalks into matchstick strips.
2 Whisk together vinegar, oil, mustard, maple syrup, salt, and pepper in large bowl. Add celery strips, celery leaves, apple, and parsley and toss to coat. Sprinkle with walnuts.
PER SERVING (¾ cup): 79 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 270 mg Sod, 7 g Carb, 2 g Fib, 1 g Prot, 27 mg Calc.
PointsPlus value: 2.
roasted beet and fresh plum salad
Serves 6 • Vegetarian
1 pound beets, trimmed
3 tablespoons orange juice
1 tablespoon olive oil
1 tablespoon white-wine vinegar
1 teaspoon Dijon mustard
½ teaspoon salt
⅛ teaspoon black pepper
4 large black plums, halved, pitted, and cut into thin wedges
1 small shallot, finely chopped
8 cups mixed baby greens
3 tablespoons chopped toasted walnuts
1 Preheat oven to 425°F.
2 Wrap beets in large sheet of foil and place on baking sheet. Roast until easily pierced with paring knife, about 1 hour 5 minutes. Let cool in foil 1 hour. Peel beets and cut into wedges.
3 To make dressing, whisk together the orange juice, oil, vinegar, mustard, salt, and pepper in large serving bowl.
4 Combine beets, plums, and shallot in medium bowl. Add 4 tablespoons of the dressing and toss to combine.
5 Add greens to dressing in serving bowl and toss to coat. Spoon beet mixture on top of greens; sprinkle with walnuts.
PER SERVING (1⅔ cups): 118 Cal, 5 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 278 mg Sod, 17 g Carb, 4 g Fib, 3 g Prot, 54 mg Calc.
PointsPlus value: 3.
cook’s note
Goat cheese and roasted beets are a classic pairing. If you add 6 ounces of crumbled goat cheese to this salad, the per-serving PointsPlus value will increase by 3.
heirloom tomato salad with feta and capers
Serves 4 • Vegetarian
2 large heirloom tomatoes, thickly sliced
2 tablespoons minced shallots
2 tablespoons red-wine vinegar
1 tablespoon reduced-sodium vegetable broth
1 tablespoon olive oil
1 teaspoon Dijon mustard
⅛ teaspoon salt
⅛ teaspoon black pepper
¼ cup crumbled feta cheese
¼ cup thinly sliced fresh basil leaves
1 tablespoon capers, drained
1 Arrange tomatoes on large serving platter.
2 Whisk together shallots, vinegar, broth, oil, mustard, salt, and pepper in small bowl; drizzle over tomatoes. Sprinkle with feta, basil, and capers.
PER SERVING (¼ of salad): 79 Cal, 6 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 8 mg Chol, 282 mg Sod, 5 g Carb, 1 g Fib, 2 g Prot, 64 mg Calc.
PointsPlus value: 2.
cook’s note
If heirloom tomatoes are not available, you can use regular large tomatoes. Scatter a few yellow cherry tomatoes on the salad to make it even more colorful.