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…  | By deiv3 on September 10, 2024 | 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! | | | |
No comments:
Post a Comment