Viewing entries tagged
onion

Broccoli Salad

Comment

Broccoli Salad

1 VEGGIE AND 1 CARB PER SERVING

Ingredients:

  • 1 cup raw baby broccoli florets (stems removed)

  • ¼ cup cherry or grape tomatoes, sliced

  • ¼ cup onion, sliced

  • fat free creamy ranch or parmesan salad dressing (less then 30 cal. per serving)

  • black pepper (to taste)

  • ½ cup cooked bowtie pasta

Instructions:

  1. Place all ingredients together in a lidded bowl

  2. Close the lid and shake to disperse dressing

  3. Eat It!!!

Ω Note: To make this a complete lunch, add your choice of dairy! You may also serve the bow-tie pasta on the side with 1¼ oz fat-free shredded cheese melted over the top.

Comment

Chicken Twister

Comment

Chicken Twister

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

Ingredients:

  • 2 oz cooked skinless chicken breast tenders

  • 1 whole wheat fat free tortilla (0-1 gram fat & not over 100 calories)

  • 2½ oz fat free cheese, shredded

  • 1½ cups total lettuce, tomato & onion**

  • 1 tsp prepared horseradish

  • 1 tbsp fat free ranch dressing (less than 30 calories per serving)

Instructions:

  1. Mix horseradish and ranch dressing.

  2. Spread mixture on tortilla.

  3. Place chicken on tortilla and top with cheese.

  4. Spread lettuce, tomato and onion onto the tortilla.

  5. Roll up and serve.

Comment

Cold Black Bean Salad

Comment

Cold Black Bean Salad

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • ½ cup black beans, rinsed

  • 1 cup total raw veggies (i.e.: bell pepper, onion, tomato, cucumber, carrots)

  • ½ cup lettuce

  • ¼ cup salsa

  • 2½ oz shredded fat free cheese

  • juice of 1 lime

  • cilantro (optional)

  • Mrs. Dash chipotle seasoning (optional)

Instructions:

  1. Combine the beans, Mrs. Dash, salsa, raw veggies and cilantro.

  2. Spoon over lettuce and sprinkle on the cheese.

  3. Toss the ingredients together and squeeze lime juice over the top.

Comment

Italian Mozzarella Salad

Comment

Italian Mozzarella Salad

1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • ½ cup cherry or grape tomatoes, sliced

  • ½ cup cucumber, sliced

  • ½ cup red onion or scallion, sliced

  • 2 ½ oz fat free mozzarella, cut into small cubes

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

  • crushed black pepper (to taste)

  • dried oregano (to taste)

  • whole wheat or sourdough roll (2" diameter)

Instructions:

  1. Slice all of the veggies.

  2. Cube the mozzarella.

  3. Combine all ingredients in a bowl and toss to disperse the dressing evenly

  4. Place in a bowl or on a plate to serve

  5. Serve along side the roll.

Comment

Pork Tacos

Comment

Pork Tacos

2 ½ OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 1½ tbsp ancho chili powder

  • ½ tsp dried oregano

  • ¼ tsp ground cumin

  • 1/8 tsp freshly ground pepper

  • Pinch of cinnamon

  • Pinch of allspice

  • 2½ oz - pork tenderloin, cut into 1/3" cubes

  • 1 medium white onion, chopped

  • 2 tbsp cider vinegar

  • 5 tbsp minced cilantro

  • 2 ½ oz fat free shredded mozzarella cheese

  • 1 warmed 6" fat-free tortilla

Instructions:

  1. In a large mixing bowl, mix together the first 6 ingredients.

  2. Add the pork, onion, vinegar & ¼ cup of the cilantro and mix well.

  3. At this point you may either cover and refrigerate the pork in the marinade for up to an hour or continue to the next step.

  4. In a large non-stick skillet, add the pork and stir-fry over moderately high heat until browned outside and just cooked through.

  5. Transfer the pork to a colander to drain, then sprinkle with the cheese and the remaining 1 tbsp of cilantro.

  6. Place the pork on the warmed tortilla and serve with sautéed onions, lettuce, tomatoes or pico de gallo.

Comment

Quesadilla

Comment

Quesadilla

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 1 corn tortilla (0-1 gram of fat and not over 100 calories per serving)

  • 2 ½ oz fat free cheese, shredded or slices

  • 1 ½ cups total chopped lettuce, tomato & onion

  • ¼ cup salsa

  • 1 tbsp fat free sour cream

Instructions:

  1. Place cheese & salsa on tortilla

  2. Heat in a non-stick pan until melted

  3. Top tortilla with lettuce, tomato and onion

  4. Dip fork in sour cream, then spear a bite of your quesadilla so you can get the taste with every bite.

Comment

Savory Toast

Comment

Savory Toast

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 2 tbsp fat-free plain Greek yogurt

  • ¼ cup sliced radishes (about 3 radishes)

  • ¼ cup green onions (about 2 stalks)

  • 1 cup side salad

  • fat-free plain Greek yogurt

Instructions:

  1. Toast whole wheat bread to desired level.

  2. Slice the radishes and green onions.

  3. Spread the Greek yogurt on bread and top with the radishes and green onion.

  4. Serve the remaining Greek yogurt and side salad with the toast.

Comment

Spinach Salad

Comment

Spinach Salad

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 1 cup tightly packed fresh spinach leaves

  • ¼ cup onion, sliced

  • ¼ cup cherry or grape tomatoes, sliced

  • 1 egg *, hard-boiled

  • 2 ½ oz fat free shredded cheese

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

  • ½ cup fat free croutons

  • black pepper (to taste)

Instructions:

  1. Combine spinach, onion, and sliced tomatoes in a bowl.

  2. Toss with fat free dressing until thoroughly coated.

  3. Top with egg and croutons.

Comment

Taco Salad

Comment

Taco Salad

2 ½ OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 3 oz raw Maverick Ranch® ground round
    (This shrinks about ½ oz during cooking)

  • 1 cup lettuce, torn into bite-size pieces

  • ¼ cup cucumber, chopped

  • ¼ cup onion, chopped (Spanish onion or scallion works well)

  • ¼ cup tomato, chopped

  • 2 ½ oz fat free cheese, shredded

  • sodium-free taco seasoning mix (to taste)

  • ¼ cup salsa

  • 1 tbsp fat free sour cream

  • tortilla chips (recipe below)

Instructions:

Taco Salad:

  1. Brown ground beef in a small non-stick fry pan on medium heat.

  2. Drain, rinse (to remove excess fat), and place back in pan.

  3. Add ½ cup water and taco seasoning mix.

  4. When it gets bubbly, reduce heat to low and simmer for about 2 minutes.

  5. Place lettuce in bottom of a salad bowl.

  6. Then add ground beef, onion, and tomato in layers.

  7. Top off with crushed tortilla chips, shredded cheese, and salsa.

  8. Serve with fat free sour cream.

Tortilla Chips:

  1. Preheat oven to 450°

  2. Cut corn or flour tortilla (0-1 gram fat & not over 95 cal/serv) into triangle-shape wedges

  3. Season if desired

  4. Bake in oven until crisp

Comment

Tomato Alfredo Sauce with Artichokes

Comment

Tomato Alfredo Sauce with Artichokes

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • ¼ cup canned artichoke hearts in water, chopped

  • ¼ cup tomatoes, chopped

  • ¼ cup onion, chopped

  • ½ cup mushrooms, sliced

  • 1½ tbsp fresh basil, chopped

  • 1½ tbsp skim milk

  • 1¼ tsp unbleached all-purpose flour

  • ½ cup whole wheat pasta, cooked

Instructions:

  1. Heat a non-stick skillet over MED-HI heat.

  2. Put the mushrooms into the skillet and sauté until they are lightly brown.

  3. Add in the artichokes and 1/3 cup of the juice they came in. Heat to simmering.

  4. Mix together the flour and milk. Stir mixture into the artichoke juice until it reaches the desired consistency.

  5. Add in the onions, tomatoes & basil.

  6. Cook for a short time, leaving the vegetables firm.

  7. Place the cooked pasta on a plate or in a bowl.

  8. Top the pasta with the sauce.

Comment

Veggie Stuffed Potato

Comment

Veggie Stuffed Potato

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 3" potato (organic)

  • ½ medium carrot, finely diced

  • 1 tbsp onion (any variety), diced

  • 2 button mushrooms, diced

  • ¾ cup baby spinach, chopped

  • black pepper (to taste)

  • sodium-free seasoning mix (to taste)

  • 2 slices fat-free sharp* cheddar cheese

Instructions:

  1. Pierce potato with a fork and cook in microwave on high until tender (about 5 minutes).

  2. While the potato is cooking, prepare the filling.

  3. Lightly spray a small non-stick skillet with cooking spray and place over medium heat.

  4. Add the carrot, onion and mushroom. Sprinkle with black pepper and sodium-free seasoning mix.

  5. Sauté for 5 minutes, stirring occasionally.

  6. Add spinach and allow to wilt.

  7. Remove skillet from the heat.

  8. Remove the cooked potato from the microwave and carefully slice it lengthwise down the middle. Squeeze the ends to fluff the insides.

  9. Tear the slices of cheddar cheese into small pieces and lay them inside the potato. Loosely tent with aluminum foil or place in the microwave for 15 seconds to melt the cheese.

  10. Place the potato on a plate and fill with ¾ cup of the filling.

Comment