Viewing entries tagged
yogurt

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.

Grilled Chicken with Yogurt Sauce

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.

Savory Toast

Savory Toast

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 2 tbsp fat-free plain Greek yogurt

  • ¼ cup sliced radishes (about 3 radishes)

  • ¼ cup green onions (about 2 stalks)

  • 1 cup side salad

  • fat-free plain Greek yogurt

Instructions:

  1. Toast whole wheat bread to desired level.

  2. Slice the radishes and green onions.

  3. Spread the Greek yogurt on bread and top with the radishes and green onion.

  4. Serve the remaining Greek yogurt and side salad with the toast.