Weight Watchers-Friendly Chopped Salad
Introduction:

This finely chopped salad is a perfect balance of refreshing greens, hearty garbanzo beans, savory Genoa salami, and creamy mozzarella. Tossed in a tangy mustard vinaigrette, it’s a filling yet light dish ideal for lunch, dinner, or as a side. With simple substitutions, it becomes a low-Weight Watchers points option while staying delicious and satisfying.

Ingredients

For the Salad:

  • 6 cups (450 g) finely chopped iceberg lettuce (0 points)
  • 1 cup (150 g) cherry tomatoes, halved (0 points)
  • 1 cup (150 g) garbanzo beans, drained and rinsed (3 points for 1/4 cup; adjust as per serving)
  • 1/2 cup (75 g) turkey or chicken salami, diced (2 points)
  • 1/2 cup (75 g) light mozzarella cheese, diced or shredded (3 points)
  • 2 tbsp (10 g) fresh basil, chopped (optional, 0 points)

For the Dressing:

  • 1/4 cup (60 ml) olive oil (14 points, divided by servings)
  • 2 tbsp (30 ml) red wine vinegar (0 points)
  • 1 tsp (5 g) Dijon mustard (0 points)
  • 1/2 tsp (2.5 g) garlic powder (0 points)
  • Salt and black pepper, to taste (0 points)

Directions:

Prepare the Dressing:

  1. In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, garlic powder, salt, and black pepper until the mixture is emulsified. Taste and adjust seasoning as needed.

Assemble the Salad:

  1. In a large salad bowl, combine iceberg lettuce, cherry tomatoes, garbanzo beans, diced salami, mozzarella cheese, and fresh basil.
  2. Drizzle the prepared dressing over the salad. Toss gently until evenly coated.
  3. Serve immediately or refrigerate for up to 1 hour before serving for better flavor blending.

Nutritional Information (Per Serving, Makes 6 servings):

  • Calories: 170
  • Protein: 9 g
  • Carbohydrates: 8 g
  • Fat: 12 g
  • Fiber: 2 g
  • WW Points: 3 points per serving (adjust based on your plan and specific brand substitutions)

Tips & Variations:

  • Protein Swap: Replace salami with diced grilled chicken breast or turkey bacon for a leaner protein option.
  • Cheese Alternatives: Use fat-free feta or part-skim ricotta for a lower-fat, lower-points alternative.
  • Beans: For fewer points, swap garbanzo beans with black beans or skip altogether and add more veggies like cucumber or bell peppers.
  • Dressing Alternatives: Replace olive oil with a low-fat vinaigrette to reduce points further. You can also add a teaspoon of honey for a sweeter dressing twist.
  • Make it a Main: Add a boiled egg (2 points) or grilled shrimp (0 points) for a heartier meal.

Benefits:

  1. Balanced Nutrition: High in protein and fiber to keep you full.
  2. Customizable: Easy to modify based on dietary needs or preferences.
  3. Meal Prep Friendly: Prep ingredients ahead of time and store them separately to assemble fresh salads quickly.
  4. Weight Watchers-Friendly: With careful ingredient choices, this salad is filling and low in points.

Conclusion:

This chopped salad with garbanzo beans, salami, and mozzarella is a versatile and Weight Watchers-friendly dish that’s perfect for any occasion. It’s fresh, flavorful, and easy to prepare, making it an excellent choice for those on a healthy lifestyle journey