Viewing entries tagged
pepper

Baked Fish with Spinach and Tomatoes

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Baked Fish with Spinach and Tomatoes

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

Ingredients:

  • 2½ oz - fresh or frozen white fish (Cod, Haddock, Sea Bass or Pollack)

  • 1 cup raw spinach

  • ½ cup no-sodium added tomatoes ♦

  • pepper (to taste)

  • 2 ½ oz fat free shredded cheese

  • 1 slice of whole grain bread

Instructions:

  1. Preheat the oven to 375°.

  2. Rinse spinach and place in the bottom of a glass baking dish.

  3. Season fillet with freshly ground black pepper.

  4. Lay fish on top of spinach.

  5. Pour diced or crushed tomatoes and their juices on top and sprinkle with cheese.

  6. Bake for 15 - 18 minutes.

  7. Serve with a slice of whole grain bread to help sop up the juices.

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Broccoli Salad

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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.

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California Wrap

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California Wrap

1 VEGGIE, 1 DAIRY AND 1 CARB PER SERVING

Ingredients:

Chive Spread:

  • 2 tbsp fat free plain greek yogurt or 2 tbsp fat free mayonnaise*

  • 1 tbsp chives, chopped

  • pepper (to taste)

Cucumber Salad:

  • ½ medium tomato, cored and chopped

  • ½ cup cucumber; peeled, seeded and diced

  • 2 tbsp fresh basil or cilantro, chopped

  • squeeze of lime juice

  • pepper (to taste)

Wrap:

  • 1 whole grain tortilla (0-1 gram of fat & < 125 calories/serving)

  • ¼ c alfalfa sprouts

  • 2 slices fat free pepper jack cheese*

  • pepper (to taste)

Instructions:

Chive Spread:

  1. In a small bowl, mix the yogurt and chives.

  2. Season with pepper and set aside.

Cucumber Salad:

  1. In a medium bowl, gently toss together the tomato, cucumber, lime juice and basil/cilantro.

  2. Seas on with pepper and set aside.

Assembly:

  1. Spread the chive-yogurt mixture on the wrap.

  2. Place the sprouts on the tortilla and top with the cucumber salad and cheese.

  3. Roll up the tortilla.

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Cold Black Bean Salad

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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.

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Grilled Chicken with Yogurt Sauce

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Grilled Chicken with Yogurt Sauce

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

Ingredients:

  • 3 oz plain fat-free yogurt

  • ¼ cup thinly sliced green onions

  • 2 tsp snipped fresh mint

  • ½ tsp ground cumin

  • 1/8 tsp ground black pepper

  • 1¼ cup chopped, seeded cucumber

  • 3 oz skinless chicken breast halves

  • 1/8 tsp ground black pepper

  • ½ whole wheat pita - 6"

Instructions:

  1. In a medium bowl, combine yogurt, green onions, mint, cumin, and 1/8 teaspoon pepper. Transfer half of the yogurt mixture to a small bowl; set aside. For cucumber-yogurt sauce: Stir cucumber into remaining yogurt mixture.

  2. Sprinkle chicken breasts with 1/8 teaspoon pepper.

  3. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is no longer pink (170 degrees F), turning once halfway through grilling and brushing with reserved yogurt mixture for the last half of grilling. Discard any remaining yogurt mixture.

  4. Serve chicken in/with pita along side the cucumber-yogurt sauce.

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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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Potato a la Cottage

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Potato a la Cottage

1 DAIRY AND 1 CARB

Ingredients:

  • 1 small organic red potato

  • ½ cup (4 oz) fat free cottage cheese

  • chives, chopped (dried or fresh)

  • black pepper (to taste)

Instructions:

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

  2. Split potato in half and mash with a fork

  3. Pile the cottage cheese on top

  4. Sprinkle with chives and black pepper to taste

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Savory Acorn Squash

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Savory Acorn Squash

1 DAIRY AND 1 CARB PER SERVING

Ingredients:

  • ½ small acorn squash

  • 2½ oz fat free cheese, cubed or shredded

  • cinnamon (to taste)

  • black pepper (to taste)

Instructions:

  1. Preheat oven to 350°.

  2. Cut squash in half length-ways and scoop out the seeds. Cover 2nd half in plastic wrap and save for another recipe.

  3. Put the squash cut side down on a parchment lined cookie sheet.

  4. Place in the oven for approx 30-40 minutes or until the squash is soft.

  5. Remove from the oven and turn (Careful, it will be hot); if it doesn't sit flat on the cookie sheet, you may need to trim enough off the bottom so it does.

  6. Fill the cavity with 2½ oz cheese & sprinkle with pepper and cinnamon.

  7. Return to the oven and bake for an additional 5 minutes, or until the cheese is melted.

  8. Remove from the oven and let cool for approx 5-10 minutes.

  9. You may either eat out of the shell or, using a large spoon, scoop the squash and cheese out.

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Spinach Salad

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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.

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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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Tomato and Roasted Red Pepper Bruschetta

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Tomato and Roasted Red Pepper Bruschetta

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 2 roma (plum) tomatoes - chopped

  • ½ cup roasted red peppers in water.

  • ¼ - ½ clove minced garlic

  • 1 tsp fresh basil, stems removed

  • ¼ tsp ground black pepper (or to taste)

  • 1 slice sourdough bread * (0-1 g fat; no more than 100 calories)

  • 2½ oz shredded fat free mozzarella cheese

Instructions:

  1. Preheat the broiler.

  2. In a bowl, combine the tomatoes, red pepper, garlic, vinegar, basil & pepper. Allow to sit for 10 minutes.

  3. Lay the slice of bread on a baking sheet & broil for 1 to 2 minutes, until slightly brown.

  4. Remove from the broiler and slice the bread into 4 pieces.

  5. Divide the tomato mixture among the four pieces.

  6. Top with the cheese.

  7. Broil for 5 minutes, or until the cheese is melted.

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Veggie Stuffed Potato

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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.

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