Cucumber and Chinese Cabbage Salad with Yogurt Dressing
Preparation Time:
Prep: 15 minutes
Total: 15 minutes (plus optional chilling time)
Ingredients:
2 cups Chinese cabbage, shredded
1 cucumber, thinly sliced
1 sweet red pepper, thinly sliced
Salt, to taste
1 onion, thinly sliced
1 tablespoon olive oil
1 tablespoon sugar
2 green onions, chopped
3 tablespoons thick yogurt (preferably Greek yogurt)
1 teaspoon dried tomatoes, chopped
1 teaspoon Italian herbs
2 tablespoons mustard seeds
2 tablespoons apple cider vinegar
1 clove garlic, minced
Instructions:
Prepare the Vegetables:
Shred the Chinese cabbage and slice the cucumber and red pepper thinly. Combine these in a large mixing bowl.
Thinly slice the onion.
Caramelize the Onions:
In a small pan, heat the olive oil over medium heat. Add the thinly sliced onion and cook until soft and translucent, about 5 minutes.
Add the sugar and continue to cook, stirring occasionally, until the onions are caramelized, about 3-4 more minutes. Set aside to cool.
Make the Yogurt Dressing:
In a small bowl, combine the thick yogurt, chopped dried tomatoes, Italian herbs, mustard seeds, apple cider vinegar, and minced garlic. Stir until well blended.
Assemble the Salad:
Add the caramelized onions and chopped green onions to the bowl with the cabbage, cucumber, and red pepper.
Pour the yogurt dressing over the salad and toss everything together until evenly coated.
Season with salt to taste.
Chill (Optional):
For a more refreshing salad, refrigerate for 15-30 minutes before serving.
Serve:
Serve as a side dish or light meal.
Weight Watchers Points:
Total Recipe Points:
The entire salad is approximately 3-4 WW points depending on the specific ingredients and brands used.
Serving Size:
If you divide the salad into 4 servings, each serving would be approximately 1 WW point.
Nutritional Information (per serving, assuming 4 servings):
Calories: ~80
Protein: ~2g
Fat: ~4g
Total Carbohydrates: ~8g
Fiber: ~2g
Sugar: ~4g
Tips and Benefits:
Low-Point and Flavorful:
This salad is not only low in Weight Watchers points but also packed with a variety of flavors, from the sweetness of the caramelized onions to the tanginess of the yogurt dressing.
Rich in Vitamins:
Chinese cabbage, cucumbers, and red peppers are all rich in vitamins, especially vitamin C, which boosts the immune system.
Healthy Fats:
The olive oil provides a source of healthy fats, which are essential for absorbing fat-soluble vitamins.
Gut Health:
The yogurt in the dressing adds probiotics, which can aid in digestion and promote gut health.
Customizable:
Feel free to adjust the herbs and spices to your liking. Adding a bit of fresh dill or parsley could enhance the flavor even more.
Make It a Meal:
Add a protein like grilled chicken or tofu to make this salad a complete meal. Adjust points accordingly.
This Cucumber and Chinese Cabbage Salad with Yogurt Dressing is a nutritious, low-point option that’s perfect for a healthy meal or side dish!