Viewing entries tagged
dressing

Chef Salad

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Chef Salad

2 OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 1 cup mixed salad greens torn into bite-size pieces

  • ½ cup tomatoes, sliced or chopped

  • 2½ oz. fat free cheese, shredded

  • 1 hard boiled egg, chopped (remember, 2 eggs per week only)

  • 2 oz cooked chicken breast, sliced or chopped

  • ½ cup fat free croutons

  • fat free salad dressing (less than 30 cal/serving)

Instructions:

  1. Place salad greens, tomatoes, chicken, and cheese in a lidded bowl

  2. Shake to combine

  3. Add dressing and egg

  4. Shake to coat

  5. Top with croutons

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Citrus Quinoa Salad

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Citrus Quinoa Salad

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • ¼ cup quinoa *, rinsed well

  • ½ cup water

  • 1 clove minced garlic

  • 1 cup cauliflower flowerets

  • ¼ cup bell pepper (any color)

  • ¼ cup zucchini, halved lengthwise & sliced into ¼" pieces

  • 2½ oz fat-free feta, crumbled (0-1 fat gram/not over 100 cal)

  • 2 tbsp fat free citrus dressings**

Instructions:

  1. Combine the rinsed quinoa, water & garlic in a saucepan.

  2. Bring to a boil, reduce heat, and cook covered for 10 minutes.

  3. With a slotted spoon, remove half of the quinoa from the saucepan. This can be stored in the fridge until your next meal.

  4. Add the cauliflower and check to see that there's still water in the quinoa; if not, add 2 tbsp of water.

  5. Cover & cook on low for 5 minutes, or until water is absorbed & quinoa is tender.

  6. Transfer the quinoa/cauliflower to a large serving bowl and add the zucchini and bell peppers.

  7. Sprinkle on the dressing & cheese, toss, and refrigerate until ready to serve.

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Spinach Wrap

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Spinach Wrap

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 1 corn tortilla (0-1 gram of fat & under 100 cal/serving)

  • 1 cup raw spinach, torn into bite size pieces

  • ¼ cup cucumber, chopped

  • ¼ cup tomatoes, chopped

  • 2½ oz fat free feta cheese, crumbled

  • fat free Greek or Italian dressing (under 30 cal/serving)

  • dried oregano (to taste)

  • cracked black pepper (to taste)

Instructions:

  1. Marinate cucumber and tomato in dressing for at least 1 hour

  2. Place spinach and cucumber-tomato mixture on tortilla and add feta cheese

  3. Sprinkle on oregano and pepper, then roll up tortilla.

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