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spinach

Cucumber, Dill, and Tuna Quinoa

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Cucumber, Dill, and Tuna Quinoa

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • ¼ cup quinoa *, cooked to package directions and cooled

  • 1 tbsp fresh dill, chopped

  • 1 lemon, quartered

  • ¼ cup scallion or green onion, sliced

  • ½ cup cucumber, diced

  • ¾ cup spinach or fresh salad greens

  • 4½ oz tuna in water

Instructions:

  1. Zest and juice one quarter of lemon.

  2. Combine the quinoa, dill, lemon zest, lemon juice, cucumber, and scallions in a bowl.

  3. Place the spinach/salad greens on a plate.

  4. Top the greens with quinoa mixture.

  5. Flake the tuna over top of the salad.

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Stuffed Chicken Roll

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Stuffed Chicken Roll

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 ½ - 6 oz. boneless, skinless chicken breast*

  • ½ lb raw spinach or
    ½ cup frozen spinach, thawed

  • ¼ cup onions, diced

  • ¼ cup mushrooms, sliced

  • ½ garlic clove, minced

  • juice of ½ lemon

  • 1 melba toast round

  • ½ cup low/no-sodium, fat-free broth (up to 30 calories) **

  • ⅓ cup cooked brown rice

Instructions:

  1. Preheat oven to 350 °.

  2. Place the chicken between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the chicken with the smooth side of a meat mallet to a thickness of about ¼". You may also do this with a rolling pin or heavy can.

  3. In a non-stick skillet on medium heat, saute the mushrooms and onions with the lemon juice and garlic. When they are soft and brown, start adding the spinach in batches. Let it wilt a little bit before adding in the next batch. If you are using the frozen spinach, you would add it with the rest of the vegetables until the onions and mushrooms are browned and the spinach is warmed through.

  4. Place the pounded chicken on a flat surface with the widest part of the chicken closest to you. Mound the veggie mixture in the middle of the chicken closest to you. Roll.

  5. Place in a baking dish with the seam side down.

  6. Top with the crumbled melba toast and any herbs or salt-free seasoning you desire.

  7. Pour the broth into the bottom of the pan.

  8. Bake for 30 minutes or until the chicken juices run clear.

  9. Remove from the oven and let rest for 5 minutes.

  10. Serve on a plate over the cooked brown rice.

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