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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Chill (Optional):
    • For a more refreshing salad, refrigerate for 15-30 minutes before serving.
  6. 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!