Viewing entries tagged
salad

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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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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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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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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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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Taco Salad

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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

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