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Vegetarian

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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Egg Wrap

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Egg Wrap

1 VEGGIE, ½ DAIRY, AND 1 CARB

Ingredients:

  • 1 whole grain tortilla *

  • 2 ½ oz fat free cheese, shredded or slices

  • 1 ½ cups green & red peppers, cut into ¼ inch strips

  • 1 egg **, beaten or ½ container Egg Beaters®

  • 1 tbsp fat free margarine

  • ¼ cup salsa

Instructions:

  1. Preheat small non-stick pan on medium heat then melt ½ tablespoons of the margarine.

  2. Lightly sauté peppers until crispy-tender.

  3. Remove from pan and place on a serving dish.

  4. Melt the remaining ½ tablespoon of margarine.

  5. Add beaten egg and cheese and cook until egg is set and cheese is melted.

  6. Roll egg mixture in tortilla and serve on bed of peppers.

  7. Top with salsa.

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Eggplant Parmesan

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Eggplant Parmesan

1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 1 ½ cups eggplant cut into ¼ inch slices

  • 2 ½ oz fat free mozzarella, shredded

  • ½ cup fat free croutons or ½ cup corn flakes

  • ¼ cup fat free pasta sauce *

  • 1 egg **, beaten or ½ container Egg Beaters®

Instructions:

  1. Preheat oven to 350°.

  2. Crush croutons or corn flakes between 2 pieces of wax paper using a kitchen mallet or rolling pin.

  3. Dip eggplant in egg, then coat with crumbs.

  4. Place slices in a non-stick pan.

  5. Cover eggplant with pasta sauce and top with mozzarella cheese.

  6. Bake for 15-20 minutes, or until cheese is melted.

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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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Notcho' Nachos

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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.

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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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Quesadilla

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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.

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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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Savory Toast

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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.

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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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