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.

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.

Turkey Wrap

Turkey Wrap

2 ½ OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

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

  • 2 oz low sodium skinless cooked turkey breast

  • 1½ cups total chopped mixed salad veggies

  • 2 slices fat free cheese or
    2½ oz fat free cheese, shredded

  • 1 tbsp fat free mayonnaise blended with Mrs. Dash® or other sodium-free herb mix

Instructions:

  1. Spread mayo mixture on tortilla

  2. Layer turkey, cheese, and mixed salad veggies (arugula, red and green leaf lettuce, onion, peppers, etc.) on the tortilla

  3. Wrap up the tortilla and enjoy!

Veggie Stuffed Potato

Veggie Stuffed Potato

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 3" potato (organic)

  • ½ medium carrot, finely diced

  • 1 tbsp onion (any variety), diced

  • 2 button mushrooms, diced

  • ¾ cup baby spinach, chopped

  • black pepper (to taste)

  • sodium-free seasoning mix (to taste)

  • 2 slices fat-free sharp* cheddar cheese

Instructions:

  1. Pierce potato with a fork and cook in microwave on high until tender (about 5 minutes).

  2. While the potato is cooking, prepare the filling.

  3. Lightly spray a small non-stick skillet with cooking spray and place over medium heat.

  4. Add the carrot, onion and mushroom. Sprinkle with black pepper and sodium-free seasoning mix.

  5. Sauté for 5 minutes, stirring occasionally.

  6. Add spinach and allow to wilt.

  7. Remove skillet from the heat.

  8. Remove the cooked potato from the microwave and carefully slice it lengthwise down the middle. Squeeze the ends to fluff the insides.

  9. Tear the slices of cheddar cheese into small pieces and lay them inside the potato. Loosely tent with aluminum foil or place in the microwave for 15 seconds to melt the cheese.

  10. Place the potato on a plate and fill with ¾ cup of the filling.