Delectable Skinny Salad with Fruits, Nuts and Cheese



fruited-salad

I adore this vegetarian salad and make it all the time. It’s so colorful and full of texture and flavor. I especially love adding assorted fruits, a little chopped nuts and cheese to salad greens.  These flavors work really great together whether you’re serving it as a side salad or main course salad. It comes together really quickly since I’m using a store bought light dressing.  Each side salad has 113 calories, 6 grams of fat and 3 Weight Watchers POINTS PLUS.  Each skinny main course salad has 226 calories, 11 grams of fat and 6 Weight Watchers POINTS PLUS.

Prep Time: 15 minutes


Ingredients

1 bag spring mix or field greens

1 large red or green apple, cored and chopped

½ cup red grapes, sliced in half

½ cup fresh blueberries

¼  cup walnuts or pecans, chopped

¼ cup dried cranberries

¼ cup Gorgonzola cheese, crumbled, reduced-fat feta cheese or Parmesan cheese, grated

¼ cup Trader Joe’s Champagne Pear Vinaigrette Dressing or Girard’s Light Champagne Vinaigrette, see shopping tip


Instructions

1. In a large serving bowl, add all ingredients except the dressing. Refrigerate until ready to serve.

2. When ready to serve, toss in salad dressing. Start with ¼ cup.  Add more dressing, if desired.

3. This salad can easily be doubled, tripled, etc.

Makes 6 side salads or 3 main course salads


Healthy Benefits

Apples contain fiber, vitamins A and C.

Blueberries are loaded with antioxidants and rank among the highest on a per servings basis. They’re an excellent source of vitamins C, K, fiber and manganese.

Grapes are a rich source of flavonoids and contain vitamins A, C, B6 and folate.

Walnuts are a good source of omega-3 fatty acids.  They’re also rich in fiber, B vitamins, magnesium, and antioxidants.


Shopping Tips

Trader Joe’s Champagne Pear Vinaigrette Dressing is really delicious. Although it doesn’t say reduced calorie and reduced-fat, it really is. One tablespoon contains 23 calories and about 1 gram fat. You’ll find it refrigerated where the lettuce is sold. If you don’t have a Trader Joe’s near you, another dressing that taste wonderful with this salad is Girard’s Light Champagne Vinaigrette. Most large supermarkets carry this dressing.


Weight Watchers (
old points) 2
for a side salad
Weight Watchers POINTS PLUS 3 for a side salad

Weight Watchers (old points) 5 for a main course salad
Weight Watchers POINTS PLUS 6 for a main course salad

SKINNY FACTS: for 1 side salad including Trader Joe’s dressing and Gorgonzola
113 calories, 6g fat, 3g protein, 14g carbs, 2g fiber, 137mg sodium, 9g sugar
SKINNY FACTS: for 1 main course salad including Trader Joe’s dressing and Gorgonzola
226 calories, 11g fat, 6g protein, 28g carbs, 4g fiber, 274mg sodium, 18g sugar