calorie free salad dressing

FRUITY CURRY CHICKEN SALAD

This Fruity Curry Chicken Salad is perfect for a light lunch or dinner. It’s great to pack for a picnic or to serve as a crowd-pleaser at a tailgate party!

INGREDIENTS

SALAD

  • 2 cups cooked and diced chicken breast
  • ¾ cup halved red grapes
  • ½ cup diced celery
  • 1 medium Golden Delicious apple, diced
  • ½ cup chopped, toasted pecans
  • ⅓ cup golden raisins
  • 4 whole green onions, chopped
  • 3 tablespoons crushed pineapple

DRESSING

  • ¾ cup mayonnaise (light works fine)
  • 1 tablespoon soy sauce
  • 1½ teaspoons curry powder
  • ⅛ teaspoon ground pepper

SERVED IN

  • Lettuce wraps or bread/rolls

INSTRUCTIONS

  • Combine all the salad ingredients in a medium bowl.
  • In a separate bowl, whisk together the dressing ingredients until smooth.
  • Pour the dressing over the salad and mix well. Chill until ready to serve or serve immediately.
  • Serve on lettuce leaves, or spread between slices of bread, croissants, or rolls to make a sandwich.

NOTES

  • For a gluten-free version, ensure that your canned pineapple, mayonnaise, and soy sauce are gluten-free. Serve on lettuce leaves or gluten-free bread.
  • For WW points, divide the chicken salad into 8 equal servings.

NUTRITION (PER SERVING)

  • Calories: 203 kcal
  • Carbohydrates: 15g
  • Protein: 10g
  • Fat: 12g
    • Saturated Fat: 2g
  • Cholesterol: 30mg
  • Sodium: 315mg
  • Potassium: 242mg
  • Fiber: 2g
  • Sugar: 10g
  • Vitamin A: 78 IU
  • Vitamin C: 1mg
  • Calcium: 20mg
  • Iron: 1mg

(Note: Nutrition information is approximate.)

ASIAN CUCUMBER AND CARROT SALAD (A VIRAL RECIPE)

This cucumber and carrot salad is vibrant, full of color, and packed with refreshing Asian flavors. It’s easy to prepare, exotic, and the perfect light dish for spring!

INGREDIENTS

  • 1 tbsp rice vinegar
  • 1 tbsp apple cider vinegar
  • 2 tsp low sodium soy sauce
  • 1 tbsp sugar
  • 1 tbsp honey
  • 1 1/2 tbsp sesame seeds
  • 1/16 tsp ground ginger
  • 1/2-1 tsp crushed red peppers (optional)
  • 1/4 cup finely chopped parsley (or cilantro)
  • 2 tsp garlic, finely minced
  • 1/4 cup green onions, sliced
  • 1 1/2 cup pre-shredded carrots
  • 1 English cucumber, sliced into thin rounds
  • 2 tsp sesame oil
  • Salt and pepper to taste

INSTRUCTIONS

  • In a small bowl, combine the soy sauce, rice vinegar, apple cider vinegar, sugar, honey, sesame oil, sesame seeds, crushed red peppers, ground ginger, salt, and pepper. Mix well.
  • In a large bowl, add the cucumbers, carrots, parsley (or cilantro), green onions, and garlic. Drizzle the sesame oil over the vegetables and toss to coat evenly.
  • Pour the dressing over the vegetables and toss everything together. Add salt and pepper to taste.
  • Garnish with extra sesame seeds, chopped peanuts, or green onions, or use all of them for added flavor and texture.

Notes

  • This recipe is highly customizable, so feel free to swap ingredients. For example, cilantro can be swapped with parsley or vice versa.
  • If you’re not a fan of soy sauce, feel free to omit it or substitute with a different seasoning.
  • Be sure to taste the salad as you make it to adjust the flavors. Add more ginger, soy sauce, or honey if needed.
  • For the best flavor, cover the salad and chill it for 20-30 minutes to allow the flavors to meld together.
  • Add extra garnishes like chopped peanuts or sesame seeds to enhance the dish further.

NUTRITION (PER SERVING)

  • Calories: 139 kcal
  • Carbohydrates: 23g
  • Protein: 3g
  • Fat: 5g
  • Saturated Fat: 1g
  • Sodium: 168mg
  • Potassium: 421mg
  • Fiber: 3g
  • Sugar: 15g
  • Vitamin A: 11,400 IU
  • Vitamin C: 15mg
  • Calcium: 92mg
  • Iron: 2mg