10 No Cook Summer Meals from Weight Watchers

Cantaloupe Soup with Basil & CrabPuree
2 cups cubed cantaloupe with 1/2 cup mango nectar. Pour the mixture into a large bowl and stir in 1 small shallot, minced; 6 basil leaves, shredded; 3 dashes hot pepper sauce; and 1/4 teaspoon salt. Chill at least 2 hours. Top each serving with 3 ounces cooked lump crab meat, picked over for shell and cartilage.Serving size: 1 1/4 cupsPOINTS® value: 3

Cranberry-Nut Turkey Roll Ups
Spread two medium low-fat whole-wheat tortillas each with 1 tablespoon whole-berry cranberry sauce and 1 tablespoon fat-free mayonnaise. Top each with 3 ounces thickly sliced deli turkey breast, 1 leaf Romaine lettuce, and 1 teaspoon chopped pecans. Roll up and serve.POINTS value: 4

Bombay Tuna Salad
Drain a 6-ounce can of chunk white tuna packed in water and place in a bowl. Mix with 1/4-cup fat-free mayonnaise; 1 celery stalk, thinly sliced; 2 tablespoons minced red onion; 2 tablespoons sliced almonds; 2 tablespoons golden raisins; 2 teaspoons curry powder; 2 teaspoons lemon juice; and 1/4 teaspoon salt. Place a bed of Boston or Bibb lettuce on each of two plates and divide tuna between them.POINTS value: 4

Melon & Berries with Poppyseed Dressing
Combine 1 cup diced watermelon, seeded or seedless; 1 cup diced honeydew melon; 1 cup sliced strawberries; and 1 cup raspberries. Toss with 1/4-cup bottled low-fat poppy seed dressing. Serve over 1/2 cup 1% low-fat cottage cheese.Serving size: 2 cupsPOINTS value: 5

Ceviche
Toss 4 ounces sea scallops, thinly sliced, and 4 ounces skinned red snapper filet, diced, with 1/2 cup fresh lime juice in a medium glass bowl. Cover and refrigerate until the fish becomes opaque, about 1 hour. Drain, then toss with 1 large tomato, diced; 1/2 medium avocado, pitted, peeled, and diced; 1 small red onion, minced; 2 tablespoons chopped fresh cilantro; 2 tablespoons fresh lime juice; 3 dashes hot pepper sauce; salt to taste; and ground pepper to taste. Serve immediately, cold, on a bed of shredded iceberg lettuce. NOTE: Ask for sushi-grade fish at your market.Serving size: 1 cupPOINTS value: 5

Chunky Roast Chicken Slaw
Pull 6 ounces of white meat off a store-bought roast chicken. Mix with 1 small Napa cabbage, finely shredded; 1 Granny Smith apple, peeled, cored, and shredded; 1 celery stalk, thinly sliced; 1 small shallot, minced; and 1/4-cup low-fat ranch dressing.Serving size: 2 cupsPOINTS value: 5
Two Bean Chili Salad with Smoked Chicken
Drain and rinse one 14 1/2-ounce can French-style green beans and place them in a large bowl. Toss with 1 cup canned kidney beans, drained and rinsed; 6 ounces chopped store-bought smoked chicken breast; 1 tablespoon cider vinegar; 2 teaspoons chili powder; 2 teaspoons olive oil; salt to taste; and ground pepper to taste.Serving size: 1 1/2 cupsPOINTS value: 6

Thai Summer Rolls
Soak 6 Thai rice paper wrappers (available in the Asian aisle of most supermarkets) in warm water until soft, about 10 seconds. Lay them flat on your work surface and top each with 1 large cooked cocktail shrimp (about 1 ounce), 2 cucumber slices, 2 tablespoons shredded carrot, 1 tablespoon minced scallion (green part only), and 1/2 teaspoon hoisin sauce. Roll to seal in the filling; serve immediately or wrap tightly in plastic wrap and refrigerate 1 hour.Serving size: 3 rollsPOINTS value: 4

Mozzarella & Tomato
Thinly slice two large beefsteak tomatoes. Layer the slices with 4 ounces thinly sliced part-skim mozzarella and 12 basil leaves. Sprinkle the stacks with 2 teaspoons aged balsamic vinegar and 1/2 teaspoon salt.Serving size: 1 1/2 cupsPOINTS value: 4
Optional: Accompany each serving with 4 ounces cooked large shrimp, drizzled with a splash of white wine vinegar.POINTS value: 6

Chef's Orchard Salad
Place 1 1/2 cups mixed greens on each of two plates. Top each set of greens with 1/2 peach, pitted and thinly sliced; 1/4-cup blueberries; 1/4-cup small red seedless grapes; 3 ounces thinly-sliced deli roast beef; and 2 tablespoons bottled fat-free vinaigrette. POINTS value: 5

Wheat Berry Salad and Red Fruit

I have been looking for Wheat Berry recipies lately. If you have any favorites, please leave a comment!

1/3 cup freshly squeezed orange juice
1/3 cup dried cranberries
3 cups Cooked Wheat Berries
1 large Fuji apple, unpeeled, diced
1/2 cup pecan halves, toasted and coarsely chopped
3 tablespoons raspberry vinegar
3 tablespoons extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper

Combine orange juice and cranberries in a small bowl. Let stand for 15 minutes. Combine wheat berries, apple and pecans in a large bowl; stir gently. Drain the cranberries, reserving the juice. Stir the cranberries into the wheat berry mixture. Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Season with salt and pepper. Pour over the salad and stir gently to coat. Refrigerate for at least 30 minutes to allow the flavors to combine. Serve cold or at room temperature.

To toast pecans, spread nuts onto a baking sheet and baje at 350°F, stirring once, until fragrant, 7 to 9 minutes.

Recipe source: Alton Brown

Tossed Salad with Mandarin Oranges and Almonds

2 tablespoons minced parsley
2 tablespoons balsamic vinegar
1 tablespoon evoo
1 garlic clove, minced
1/4 tsp sugar
1/4 tsp salt
1/4 tsp freshly ground black pepper
8 cups torn romaine lettuce
3 celery stalks, sliced
8 scallions, sliced
one 11-oz. can mandarin oranges, drained
2 tablespoons sliced toasted almonds

1. For dressing, combine first 7 ingredients in a small jar and shake well.

2.. In a large bowl, toss together remaining ingredients with dressing.

Serves: 4
Per serving: 107 cal, 6 g fat, 4 g fiber
POINTS per serving: 2

Spring Salad

1 lb. fresh asparagus, ends snapped off and steamed or roasted just until crisp-tender*
8 cups baby salad greens
2 cups seedless red grapes
8 cooked and drained bacon strips, crumbled
1 (4 oz.) package goat cheese, crumbled
4 green onions, sliced
1/4 cup pine nuts
your favorite Balsamic vinaigrette


Combine all ingredients above and dress salad just before serving. Yum-o!

*You could substitute fresh sugar snap peas for asparagus.


From the March 2007 Southern Living magazine.