Greek Salad
Ingredients
1. 5 Cups romaine lettuce, shredded 2. 1/2 cup cucumber, diced 3. 1/2 cup cherry tomato 4. 3 Tbsp. red onions, sliced 5. 1/4 cup sweet red pepper 6. 1/4 cup greek olives 7. 1/4 cup banana peppers or pepperoncinis (I was out) 8. 1 oz feta cheese, light 9. 8oz Sundried Tomato Basil Chicken (Trader Joe's) 10. 11. 12. Dressing: 13. 1 Tbsp. extra virgin olive oil 14. 4 Tbsp. red wine vinegar 15. 1/4 tsp. garlic powder 16. 1/4 tsp. oregano 17. 1/4 tsp. basil 18. 1/4 tsp. ground black pepper 19. 1/4 tsp. salt 20. 1/4 tsp. onion powder 21. 1/4 tsp. Dijon mustard
Instructions
1. Heat Grill on medium heat and cook chicken till done. About 5 to 7 minutes per sides. If not using Sundried Tomato & Basil Chicken, marinate boneless chicken breasts in the greek dressing or your favorite balsamic dressing for at least 1 hour. 2. Assemble the salad; evenly divide ingredients between two plates. Start with romaine lettuce, cucumber, onions, bell pepper, cherry tomatoes, greek olives, banana peppers, chicken and cheese. 3. For dressing: Add all the ingredients together, whisk until combined. Refrigerate until ready to use. 4. Add 2 Tablespoons of dressing per salad
Notes
Calories per salad: 222, Fat: 2.6, Cholesterol: 71.5, Sodium: 756, potassium: 622, Carbs: 19, Fiber: 4.8, Sugar: 2.7, Protein: 32.7 Dressing makes 1/3 cup - Calories per 2 Tablespoons: 40, Fat: 4.5, Cholesterol: 0, Sodium: 203, Carbs: 0, Sugar: 0, Protein: 0
Spinach and Cheese Egg White Omelet
Ingredients
1. 3 egg whites 2. 1 tbsp. milk, non-fat 3. 1 dash pepper 4. 1 cup spinach, stemmed, roughly chopped 5. 1/2 oz cheddar cheese, shredded 6. cooking spray
Instructions
1. Spray a 6-8" in skillet with cooking spray and set on the stove on medium heat for 30 seconds. 2. Meanwhile in a small bowl add egg whites, milk and pepper and whisk until combined. 3. Pour egg mixture into skillet and tilt the pan to spread the egg mixture evenly. Add the spinach. 4. Let eggs firm up a little, and after about 30 seconds use a spatula to gently direct the mixture away from the sides and into the middle. Allow the remaining liquid to then flow into the space left at the sides of the pan. 5. Continue to cook for another minute, add the cheese and cook until the center is firm and cheese is almost melted. I like shake the pan a bit to make sure it doesn't stick. 6. Holding the pan above the serving plate, tip it so the omelette rolls off, folding itself onto the plate. 7. You know the egg is done when it is no longer runny.
Notes
Calories: 100, Fat: 2, Cholesterol: 8, Sodium: 277, Potassium: 167, Carbs: 2, Fiber: 1, Protein: 18
Black Bean Salsa
Firm-Cooked Black Beans: 1 pound dried black beans, picked through and rinsed 1 small onion, cut in half
2 ribs celery, cut into 2-inch pieces 2 carrots, cut into 2-inch pieces green bell pepper, cored and seeded 3 cloves garlic, peeled 1 bouquet garni of 1 bay leaf, 3 sprigs fresh thyme & 3 springs fresh parsley tied in a piece of cheesecloth teaspoon ground cumin teaspoon dried oregano Salt and freshly ground black pepper Salsa: 2 cups firm-cooked black beans 2 jalapeo peppers, seeded and minced 1 ripe avocado, peeled, pitted and finely diced 1 poblano chile, seeded and finely diced red bell pepper, cored, seeded and finely diced cup corn kernels (fresh & cooked or frozen & thawed) cup finely diced red onion teaspoon ground cumin 3 tablespoons lime juice 2 tablespoons olive oil cup finely chopped fresh cilantro Salt and freshly ground black pepper, to taste 1. For the Firm-Cooked Black Beans: In a large, heavy stockpot, soak the beans in cold water to cover by at least 3 inches for no less than 4 hours, or overnight. 2. Add the vegetables, garlic, bouquet garni, cumin and oregano to the pot of beans and soaking water. Bring to a boil over high heat. Skim off any foam that rises to the surface. 3. Reduce the heat and gently simmer the beans, uncovered, stirring occasionally, until tender, 1 hour to 1 hour 15 minutes. Add water as necessary to keep the beans submerged. 4. Season the beans with salt and pepper during the last 10 minutes of cooking. Drain the beans in a colander and rinse with cold water. Remove and discard the vegetables and bouquet garni. The beans are now ready to be used in the salsa, or they can be stored in an airtight container in the refrigerator for up to 3 days. 5. Assemble the Salsa: Combine all of the ingredients for the salsa in a mixing bowl and toss well. Add more salt or lime juice as needed. Serve with your favorite tortilla chips. Note #1: If you do not have cheesecloth for the bouquet garni, you can also use a coffee filter. Note #2: If you prefer to not cook the beans yourself, you can use 2 cups of canned (rinsed and drained) black beans. If you do this, be sure to taste for seasoning adjustments. You will likely need to use more cumin, salt and pepper.
Creamy Corn Salad
Ingredients 2 Cups cooked corn kernels * 1/4 Cup low fat mayonnaise 1/4 Cup low fat milk 1/4 Cup reduced fat feta cheese, crumbled 2 Tablespoons lemon juice 2 Tablespoons fresh parsley or cilantro, chopped 2 Tablespoons chopped red onion Salt & pepper to taste In a bowl, mix together the mayonnaise, milk, lemon juice and red onion. Add the corn kernels and herbs. Fold in the crumbled cheese and season to taste. This salad tastes best at room temperature but keep any leftovers refrigerated. Makes approximately 4 servings. * If you use canned or frozen kernels, roast them briefly in a 400 degree oven until they develop a little color.
Black Bean Mushroom Burgers
1 Tablespoon canola oil, plus more for brushing 1 cup finely chopped onion 8 ounces cremini mushrooms, finely chopped 1 clove garlic, minced teaspoon cumin teaspoon smoked paprika 4 slices whole wheat sandwich bread, lightly toasted 15-ounce can black beans, rinsed and drained 2 ounces (about cup) shredded cheddar cheese Salt and freshly ground black pepper 4 English muffins, sandwich pockets, or hamburger buns, split and toasted Salsa and sour cream, for serving (optional)
1. In a large skillet, heat canola oil over medium-high heat. Add onion and cook until golden, about 3 to 4 minutes. Stir in mushrooms, garlic, cumin and paprika and cook until mushrooms have released their juices, about 4 to 6 minutes. Remove from heat and set aside to cool slightly. 2. Tear toasted bread into pieces and place in food processor. Process until broken down into crumbs. Pour the crumbs into a medium bowl. Add the mushroom mixture and beans to the food processor; pulse until combined, but not smooth leave some chunky bits. Scoop mixture into the bowl with the bread crumbs; add the cheese and season with salt and pepper.
3. Mix ingredients together and divide into 4 equal portions. With dampened hands, shape each portion into four thick patties. Lightly brush each side of all patties with canola oil. 4. Heat a grill, grill pan or skillet over medium heat. Place patties on the surface and cook until thoroughly heated through and the outside has crisped, about 5 minutes per side. Serve burgers on toasted English muffins and topped with salsa and sour cream, if desired.
