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Weight Watchers celebrates National Salad Month

Today's Weight Watchers recipes include mango-avocado rice and bean salad.

Wednesday marks the end of National Salad Month. Katie Bauer from Weight Watchers joined us on Good Day Rochester with some tasty, health salad ideas and some advice on having the right mindset to stay active and healthy during the summer.


Today's recipes:

Sesame-Lime Chicken Salad on Baby Kale

SmartPoints Value: 3 per serving

Ingredients:

• ¾ cup shredded cooked chicken breast

• ½ small red bell pepper

• ½ cup bagged matchstick carrots

• 1 sliced scallion

• 1 ½ Tablespoon fresh lime juice (or to taste)

• 1 Tablespoon reduced-sodium soy sauce

• 1 Teaspoon dark sesame oil

• 1 cup baby kale

• Chicken Salad

• 1 Tablespoon chopped cilantro

Directions:

1. Combine ¾ cup shredded cooked chicken breast (3 oz.), ½ small red bell pepper cut into thin, bite-size stripes, ½ cup bagged matchstick carrots, 1 sliced scallion, 1 ½ teaspoon fresh lime juice (or to taste), 1 Tbsp. reduced-sodium soy sauce, and 1 tsp dark sesame oil.

2. Line a plate with 1 cut baby kale, top with chicken salad and 1 Tablespoon chopped cilantro.


Beet, Mozzarella and Greens Salad

SmartPoints Value: 7 per serving

Ingredients:

• 1 tablespoon balsamic vinegar

• 1 tablespoon water

• 2 teaspoons extra-virgin olive oil

• 1/8 teaspoon Dijon mustard

• ¼ teaspoon salt

• ¼ teaspoon freshly ground black pepper

• 2 cups loosely packed mixed baby greens

• ¼ cup loosely packed fresh basil leaves

• 1 (8.8 ounce) package pre-cooked beets, sliced

• 3 ounces part-skim mozzarella cheese, cubed

• 1 tablespoon toasted pine nuts

Directions:

1. Whisk together vinegar, water, oil, mustard, salt, and pepper in a small bowl.

2. Divide greens and basil between 2 plates. Arrange beets evenly over greens. Top evenly with mozzarella and pine nuts. Drizzle with dressing.


Mango-Avocado Rice and Bean Salad

SmartPoints Value: 9 per serving

Ingredients:

• 1 tablespoon lime juice

• 1 tablespoon fresh cilantro leaves

• ½ teaspoon water

• 2 teaspoons Asian (dark) sesame oil

• 1 teaspoon honey

• 1 teaspoon grated peel fresh ginger

• 1/8 teaspoon salt

• ¾ cup cooked brown rice, warm or at room temperature

• 1 cup canned black beans, rinsed or drained

• ½ cup grape tomatoes, quartered

• ½ cup peel diced mango

• ½ small red onion, finely chopped

• ¼ avocado, pitted, peeled and diced

• Chopped fresh cilantro for garnish

Directions:

1. Puree lime juice, cilantro leaves, water, oil, honey, ginger and salt in a blender or mini food processor.

2. Transfer lime juice mixture to medium bowl. Add rice, beans, tomatoes, mango, onion and avocado and toss to combine. Divide evenly between 2 plates and garnish with chopped cilantro.

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