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Low-Calorie Deli Salad Recipes: Egg White Salad, Santa Fe Chicken Salad, Seafood Salad
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Low-Calorie Deli Salad Recipes: Egg White Salad, Santa Fe Chicken Salad, Seafood Salad

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06.23.11
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Scoopy salads typically mean lots of fatty mayo and through-the-roof stats. Not in our world... Check out these incredible new recipes!

 
 
Devil-icious Egg White Salad

PER SERVING (1/6th of recipe, about 1 cup): 129 calories, 2.5g fat, 850mg sodium, 16.5g carbs, 3g fiber, 8g sugars, 10.5g protein -- PointsPlus® value 3*

Our super-creamy salad is lighter in labor AND lower in fat than traditional deviled eggs... Weeee!




Ingredients:
4 cups finely chopped cauliflower (about 1 head cauliflower)
1 cup fat-free mayonnaise
4 wedges The Laughing Cow Light Creamy Swiss cheese
2 tbsp. yellow mustard
1/2 tsp. paprika, or more for garnish
1/4 tsp. salt
1/4 tsp. black pepper
12 hard-boiled egg whites, chopped
1 cup chopped celery
1 cup chopped cucumber
1/2 cup chopped scallions
1/4 cup sweet relish

Directions:
Place cauliflower in a large microwave-safe bowl with 1/3 cup water. Cover and microwave until soft, 6 - 8 minutes. Once the bowl is cool enough to handle, drain any excess water.

Transfer half of the cauliflower to a blender or food processor. (Set aside the bowl of remaining cauliflower.) To the blender, add mayo, cheese wedges, mustard, paprika, salt, and black pepper. Puree or pulse until blended. (Don't worry if it isn't completely smooth.) Set aside.

To the bowl of non-pureed cauliflower, add all remaining ingredients. Gently stir. Add puree from the blender and lightly stir to coat.

Cover and chill for at least 1 hour.

Serve it up and, if you like, garnish with additional paprika. Enjoy!

MAKES 6 SERVINGS

HG Tip: Click here for the how-to on hard-boiling your egg whites!  

 
 
 
Santa Fe Chicken Salad

PER SERVING (1/4th of recipe, about 1 cup): 153 calories, 1.5g fat, 466mg sodium, 17.5g carbs, 3g fiber, 6g sugars, 18g protein -- PointsPlus® value 4*

Mmmm, a southwestern spin on scoopable salads! Fresh and zesty flavors mixed up with shredded chicken for your chewing pleasure...

Ingredients:
1 cup chopped red bell pepper
1/2 cup chopped onion
8 oz. cooked and shredded skinless lean chicken breast
1/2 cup canned black beans, drained and rinsed
1/2 cup sweet corn kernels, thawed from frozen
1/2 cup chopped fresh cilantro
1/4 cup sliced scallions
1/2 cup fresh salsa or pico de gallo
1/4 cup fat-free sour cream
1 tsp. taco seasoning
1/4 tsp. salt

Directions:
Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add bell pepper and onion. Stirring occasionally, cook until softened, 6 - 8 minutes.

Transfer cooked veggies to a large bowl. Add chicken, black beans, corn, cilantro, and scallions. Mix well and set aside.

In a small bowl, combine salsa, sour cream, taco seasoning, and salt. Mix well. Add salsa mixture to the large bowl and toss to coat.

Cover and chill for at least 1 hour. Dig in!

MAKES 4 SERVINGS

HG Tip: Click here for the 411 on chicken shredding! 

 
 
 
Simply Scoopy Seafood Salad

PER SERVING (1/4th of recipe, about 1 cup): 136 calories, 3g fat, 385mg sodium, 12g carbs, 3g fiber, 4g sugars, 15.5g protein -- PointsPlus® value 3*

As good as deli versions look, the insane amounts of mayo they contain are SO unnecessary. Ours is guilt-free, and it's loaded with tasty veggies and seafood deliciousness!



Ingredients:
1/4 cup fat-free plain Greek yogurt (like the kind by Fage or Chobani)
1/8 tsp. salt
1/8 tsp. black pepper
6 oz. cooked and chopped shrimp
4 oz. flaked or chopped imitation crab (about 3/4 cup)
1 cup broccoli cole slaw, roughly chopped
1 cup peas, thawed from frozen
1/2 cup finely chopped onion
2 oz. chopped avocado (about 1/2 avocado or 1/3 cup)

Directions:
In a large bowl, combine yogurt, salt, and pepper. Stir until evenly mixed. Add all remaining ingredients except avocado. Stir thoroughly. Gently fold in the avocado.

Cover and chill for at least 1 hour. Scoop it up!

MAKES 4 SERVINGS

 
 

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CHEW ON THIS:

Happy National Iced Tea Month, everybody! Either brew up and ice your own tea, or sip something schmancy like Lipton Diet Sparkling Green Tea with Strawberry Kiwi Flavor. Whoa!

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We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.


*The PointsPlus® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark.

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