Viewing entries tagged
sodium-free

Cold Black Bean Salad

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.

Lemon Oregano Tilapia Packet

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.