Chinese Chicken Salad with Creamy Soy Dressing

This is an old Weight Watchers recipe, with a few minor changes.  You could put leftover chicken to excellent use in this tangy, creamy chicken salad.  Today I am using a can of the Kirkland chicken breast chunks instead.  If you don't like spinach you could use Bibb lettuce or a mixture of any leafy greens in its place.

Chinese Chicken Salad with Creamy Soy Dressing

Makes 2 servings

• 1/4 cup fat-free mayonnaise
• 1/2 Tbsp low-sodium soy sauce
• 1 tsp ginger root, freshly grated
• 8 ounces cooked boneless, skinless chicken breast, thinly sliced or shredded (about 3 cups) or 1 can Kirkland chicken breast chunks, drained
• 1/2 cup snow peas, cut in half lengthwise on a diagonal
• 1/4 cup bell pepper, diced
• 1/4 cup carrot, slivered
• 2 green onions, sliced
• 2 cups torn spinach leaves or other greens of your choosing

1. Whisk mayonnaise, soy sauce and ginger together in a large bowl until blended.
2. Add chicken, snow peas, peppers, carrots and green onion; toss to mix and coat.
3. Serve over torn spinach leaves. 

Per serving.
Weight Watchers P+ = 4.
Calories 182; Protein 26g; Carbohydrate 13g; Fat 1g; Fibre 3g.

Mixing the dressing ingredients.

Mixing the chicken and veggies.

Plated and ready to eat.  I added a few pieces of slivered almonds.

Printable Recipe

Dashboard Couscous

Did you know that couscous doesn't really need to be cooked?  If left at room temperature for a couple of hours, it will absorb any liquid that you place it into, and take on that flavor... no cooking required.

A buddy coined the phrase Dashboard Couscous some time ago and it has stuck.  It is descriptive and whenever I hear it, I know exactly what it means.   You can use broths, juices, or even plain water for the liquid.

My favorite way to use it is in a lunch time salad, along with chopped veggies, beans of some kind, and hard-boiled eggs.  The flavors just seems to go together really well.

Dashboard Couscous
Makes 2 servings

• 1/4 cup whole wheat couscous
• 1 cup canned diced tomatoes

1. Put the tomatoes into  a plastic storage container that has a lid.
2. Stir the couscous into the tomatoes.
3. Secure the lid on the container.
4. Set aside for 2 to 3 hours.  You can check occasionally and stir if you like, then replace the lid.
5. When the couscous has expanded and absorbed the tomato juice, it is ready to eat.

Per serving whole wheat couscous alone.
Weight Watchers P+ = 2.
Calories 85; Protein 3g; Carbohydrate 15g; Fat 2g; Fibre 2g

Per serving with the canned tomatoes.
Weight Watchers P+ = 3.
Calories 110; Protein 4g; Carbohydrate 20g; Fat 2g; Fibre 3g

I usually divide it into 2 bowls and then add lots of chopped veggies, some beans and/or a sliced hardboiled egg.  A little salt and pepper and a dash of oregano tops it off.  I don't bother with dressing but you could add some oil and vinegar if you like.

I often make this up in the morning, leave it on the counter while I am running or doing chores, and when lunchtime rolls around, it is ready to use.

Note:
If  you use a different liquid, the proportion of couscous to liquid should be 1 to 2.

Assemble the ingredients.

Put the tomatoes and the couscous into the container.

Stir well, making sure all the couscous is covered with liquid.

After a couple of hours, stir contents.  Couscous will be nicely plumped and ready to eat.

You can eat it as it, or add to veggies and eggs/beans to make a delicious, filling salad.

Printable Recipe

Springtime Sardine Salad

Sardines are an often over-looked food that are rich in Omega 3 fatty acids.  And they are a good source of Vitamin D, calcium, Vitamin B12, and protein.

I didn't discover them until a few months ago when I was looking for some alternate protein sources to make meals in the galley for our sailboat.  I decided to give them a try and now my favorites are the Brunswick sardines packed in mustard sauce.  They have a mild flavor and are not fishy.

When I open the can, I take the fish out of it and leave most of the sauce behind... just enough of it remains on the fish to give it a nice flavor.  This mixture of sardines and veggies can be served on toast if you prefer, but tonight we are having it on a bed of spinach leaves and cooked farro.

Springtime Sardine Salad
Makes 2 servings

• 1 can sardines in mustard sauce
• 2 Tbs fat free Miracle Whip
• 1 medium tomato, chopped
• 1/2 cup chopped carrot
• 1/4 cup chopped onion
• 1/4 cup slivered cucumber
• 1/2 small bell pepper, chopped
• salt and pepper to taste

1.  Remove the sardines from the can, leaving most of the sauce behind, and place in a medium sized bowl.  Break them up with a fork, and blend in all the bones and skin.
2. Add the fat free Miracle Whip and mix till moistened.
3. Add the onion, carrot, bell pepper, and cucumber and stir well.
4. Gently fold in the tomato.
5. Season with salt and pepper.
6. Serve on toasted bread or on your choice of grains/greens.

Per serving, not including bread or grains/greens.
Weight Watchers P+ = 3.
Calories 129; Protein 10g; Carbohydrate 14g; Fat 4g; Fibre 3g

Note:
You could also use a can of sardines in Spring water, and just add some mustard to the Miracle Whip.

After the fish have been removed from the can

Just before the tomato is folded into the mixture

Printable Recipe