Viewing entries tagged
oregano

Italian Mozzarella Salad

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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.

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Lemon Mustard Broiled Chicken

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Lemon Mustard Broiled Chicken

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

Ingredients:

  • 3 oz skinless chicken breast halves

  • juice of ½ lemon

  • 1 tbsp spicy brown mustard **

  • ½ tsp dried oregano

  • ½ tsp ground black pepper

  • ¼ tsp cayenne pepper (more, if you like it spicy)

  • 1½ cup side salad

  • Potato a la Cottage (click for recipe)

Instructions:

  1. Preheat oven broiler and make sure rack is on the highest position

  2. Place the chicken on a broiler pan or cookie sheet and broil one side of the chicken 5-10 minutes until browned

  3. While the chicken is broiling, mix the remaining four (4) ingredients in a bowl

  4. Spoon mixture onto chicken to coat

  5. Flip chicken over and coat the other side with remaining mixture

  6. Broil uncooked side 5-10 minutes or until the chicken is no longer pink

  7. Serve chicken with the Potato a la Cottage and a side salad drizzled with a fat-free dressing

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Lemon Oregano Tilapia Packet

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Lemon Oregano Tilapia Packet

4 ½ OZ. PROTEIN AND 1 VEGGIE PER SERVING

Ingredients:

  • 5 ½ - 6 oz. fresh or frozen tilapia

  • 1 ½ cup fresh or frozen asparagus

  • juice of one lemon *

  • 1 tsp. oregano

  • pepper (to taste)

  • Mrs. Dash or any other sodium-free seasoning (to taste)

Instructions:

  1. Preheat the oven to 400°.

  2. Snap off the woody ends of asparagus and discard.

  3. Tear off a large sheet of non-stick aluminum foil, or you can use aluminum foil and parchment paper.

  4. In the center of the sheet, place asparagus spears and sprinkle with pepper and Mrs. Dash.

  5. Place tilapia on top of asparagus.

  6. In a small bowl, combine lemon juice & oregano, and pour over the fish.

  7. Fold up the edges and completely seal packet on all sides.

  8. Place on cookie sheet and bake for 10 - 12 minutes, or until fish flakes.

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Pork Tacos

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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.

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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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