Viewing entries tagged
tomato

Baked Fish with Spinach and Tomatoes

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.

Broccoli Salad

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.

California Wrap

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.

Chef Salad

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

Chicken Twister

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.

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.

Italian Mozzarella Salad

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.

Notcho' Nachos

Notcho' Nachos

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 1 corn tortilla (0-1 gram of fat & < 100 calories/serving)

  • 2½ oz fat free cheese, shredded

  • 1½ cups total chopped lettuce & tomatoes

  • 1 tbsp salsa

Instructions:

  1. Take the corn tortilla and cut it into sixths.

  2. Spread the tortilla wedges out in a single layer on a baking sheet.

  3. Bake until golden brown and crisp, about 12 to 15 minutes, rotating the baking sheet once.

  4. Remove the baking sheet from the oven and turn it off. Place the chips on a ceramic or glass plate.

  5. You will then top them with the cheese and place back in the cooling oven until the cheese is melted, about 5 - 7 minutes.
    (Note: If you don't want your cheese melted, skip this step.)

  6. Top them with the lettuce, tomatoes & salsa.

Quesadilla

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.

Spinach Salad

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.

Spinach Wrap

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.

Taco Salad

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

Tomato Alfredo Sauce with Artichokes

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.

Tomato and Roasted Red Pepper Bruschetta

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.