Weight Watchers Chopped Salad

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Weight Watchers Chopped Salad is an appetizing, crunchy, colorful salad with a variety of fresh vegetables and dense flavoring. Simple, quick, and ready in 30 minutes, the Weight Watchers Chopped Salad can be prepared at any time of the day: it can become the lunch, dinner, or meal prep option. You may either enjoy it alone or with grilled chicken or tofu. This salad is nothing without crisp cucumbers, succulent tomatoes & crispy lettuce with a dressing. It is perfect on hot days or when you want light foods. Items can be swapped with whatever is available. It is relaxed, cool, and sin-free. Cook lots and invite the week to share in it.

STATS:

  • Diet: Low-fat, Gluten-free, Weight Watchers-friendly
  • Course: Salad, Side dish, Light meal
  • Cuisine: American, Mediterranean
  • Time for prep: 10 to 15 minutes
  • Cooking time: 0 minutes
  • Working time (total): 10 to 15 minutes
  • Size/serving: 1 cup
  • Total yield: 4 servings
  • Level of difficulty: Easy
  • Mode of cooking: No-cook

EQUIPMENT:

  • Cutting board
  • Sharp knife
  • Mixing bowl
  • Spoon/tongs
  • Measuring cups & spoons

INGREDIENTS:

  • 2 cups chopped romaine or iceberg lettuce.
  • 1 cup of chopped cucumber.
  • A cup of cherry tomatoes, halved
  • A single tablespoon of juice from lemon.
  • 1/2 cup of diced red bell pepper.
  • 1/4 cup diced of red onion
  • a quarter cup of canned chickpeas
  • One tablespoon of apple cider vinegar.
  • 2 teaspoons chopped fresh parsley/cilantro.
  • 1 teaspoon of olive oil (optional)
  • Add pepper as well as salt to taste.
  • Optional: 1 tablespoon fat-free feta / chopped avocado (additional points)

INGREDIENT NOTES:

Lettuce:

  • Romaine is crispy. Iceberg is soft. Mixed greens or spinach can also be used.

Cucumber:

  • A Smaller amount of seeds and improved crunch can be achieved with English or Persian cucumber.

Tomato:

  • The sweet and juicy ones are cherry/grape tomatoes. First cut in half so that they are easy to bite them.

Bell pepper:

  • Red bell pepper will taste sweet and it will also be colorful.

Onion:

  • Red onion provides a biting flavor. To make it milder soak it in cold water.

Chickpeas:

  • Add plant protein and Fiber. Wash thoroughly to get rid of excessive sodium.

Herbs:

  • Fresh parsley or cilantro is shining and fresh.

Lemon juice and vinegar:

  • They introduce tang and freshness to the salad.

Olive oil:

  • optional. A little will give it richness. Make it zero-point by skipping.

Additional toppings:

  • Add flavor and good fat with a sprinkle of fat-free feta or a couple of cubes of avocado but this will cost points.

INSTRUCTIONS:

  1. Chop vegetables into tiny, even pieces.
  2. Combine lettuce, cucumber, tomatoes, bell pepper, onion, and chickpeas in a big bowl.
  3. Add chopped herbs.
  4. In a small bowl, blend the lemon juice, vinegar, olive oil (if using), salt, and pepper.
  5. Toss the salad with the dressing you just created.
  6. If necessary, make adjustments the salt and pepper based on taste.
  7. Top with feta or avocado if preferred.
  8. Before eating, serve right away or refrigerate for ten to fifteen minutes.

TIPS:

  • Chop it all into small pieces so as to get the best texture and flavored bite with every bite.
  • You can add cooked chicken, tofu/beans & make it a complete meal.
  • Prepare the salad foundation in advance and pour the dressing immediately before consumption.
  • To make crunch, you may add sunflower seeds or crushed tortilla strips (to the points).
  • To give the dressing more flavor Include a little bit of drained oregano or powdered garlic.
  • A salad spinner can be used to dry lettuce in order to have a better texture.
  • Prepare the recipe twice either as a party snack or to prepare your lunches/dinners.

STORAGE INFORMATION:

FRIDGE:

  • Keep salad and dressing separate in sealed containers. Lasts for 2-3 days. Toss before serving.

FREEZER:

  • Not advised. Fresh vegetables lose their texture when frozen and thawed.

FAQs:

What other beans can I use?

  • Yes. White beans or black beans can equally be used.

Can I speed this oil-free?

  • Yes. Make it without oil. Use more lemon juice or vinegar.

Is this salad meal prep-friendly?

  • Yes. Chop up and dry-store veggies. Dress when wanting to eat.

I wonder whether I can use store-bought dressing?

  • Yes. Apply low-point dressing. Read Smart Points.

Does this salad fail to contain gluten?

  • Yes. Natural ingredients are gluten-free.

May I put grains?

  • Yes. Add quinoa or brown rice to it to make it a hearty meal. Accumulate the points, when keeping score.

NUTRITIONAL INFORMATION:

Calories: 85
Carbs: 12g
Iron: 1.2mg
Total carbs: 12g
Vitamin A: 980 IU
Fiber: 4g
Calcium: 40mg
Protein: 4g
Sodium: 170mg
Potassium: 320mg
Serving size: 1 cup
Serving: 4
Weight Watchers-Friendly Chopped Salad is estimated to contain 0 SmartPoints per serving.