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Greek Salad
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Ingredients:
- 1/2 cup each of cucumbers, red and yellow peppers, and tomatoes
- 1/4 cup sliced red onions
- 1 oz reduced fat feta or Bulgarian cheese
- Juice of half a lemon
Directions:
Toss all ingredients together in a bowl.
Nutrition information:
- 100 calorie
- 3.8 gram fat
- 13 mg cholesterol
- 359 mg sodium
- 11.7 gram carbohydrates
- 3.8 grams fiber
- 6.4 gram sugar
- 7.8 gram protein
Caprese Salad – 1 serving
Ingredients:2 cups salad greens such as romaine or mixed greens1/2 cup grape or cherry tomato1/4 cup sliced red onion5-6 basil leaves, finely chopped1 oz mozzarella cheese1 tsp balsamic vinegarPinch black pepperDirections:Toss all ingredients together in a bowl.Nutrition information:125 calories5.5 grams fat15 mg cholesterol184 mg sodium10.6 grams carbohydrates 2. grams fiber4.7 grams sugar 9.8 grams protein
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Parve Onion and Mushroom Quiche – Serves 4 | LUNCH
Ingredients: 2 cups sliced mushrooms1/2 cup chopped onion2 tsp olive oil2 tbsp reduced fat mayonnaise3 eggsDirections:Saute the onions and mushrooms in olive oil, all to eggs and mayonnaise. Pour into an 8 inch pan and bake at 350 for 30-40 minutes.Nutritional information: 114 calories8.4 grams fat123 mg cholesterol215 mg sodium5.4 grams fat0.7 grams fiber1.5 grams sugar5.4 grams protein
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Kasha Bulgur Pilaf – Serves 4 | LUNCH
Ingredients:1/2 cup bulgur1/2 cup kasha1 cup grape tomatoes1/4 cup chopped parsley1 cup sliced mushrooms1 tsp olive oil1/4 tsp saltPinch of PepperDirections:Put the bulgur and kasha in a container with 1 cup of boiling water and cover tightly. Let sit for 30 minutes and fluff with a fork. Saute the mushrooms in the olive oil. Add vegetables, salt, and pepper to the kasha and bulgur and toss to [...]
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Portobello Mushroom Pizza – Serves 4 | LUNCH
Ingredients: 4 Portobello mushrooms, stems removed8 tbsp reduced sugar tomato sauce4 oz mozzarella cheeseDirections:Top each mushroom with two tablespoons of tomato sauce and one ounce of cheese. Bake at 350 until the cheese is melted, 10-15 minutes. Garnish with tomatoes if desired.Nutrition information: 108 calories5.1 grams fat15 mg cholesterol333 mg sodium5.7 grams carbohydrates1.5 grams fiber1.3 grams sugar11.5 grams protein
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Millet Burgers – Serves 6 | LUNCH
Ingredients:1/2 cup millet1 tbsp olive oil1 large onion, chopped3 cups greens (spinach, arugula, or kale)2 stalks celery2 carrots2 cloves garlic2 tsp salt1 tbsp cumin1/2 tsp chili powder1/2 cups flour (can use any flour, including gluten free)Directions:Cook millet in two cups of water and let cool. Finely chop greens, celery, onion, carrots, and garlic and sauté in olive oil. Combine all ingredients in a mixing bowl. Scoop mixture onto a [...]
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Lemon Pepper Tuna Lettuce Wraps – Serves 3 | LUNCH
Ingredients: 6 Romaine lettuce leaves2 cans water packed tuna, drained, 1/4 cup chopped onion1/2 cup grated carrot1/4 cup chopped celery4 tbsp reduced fat mayonnaise1 tbsp lemon juicePinch of PepperNutrition Information: 272 calories10 grams fat48 mg cholesterol509 mg sodium13.3 grams carbohydrates4.7 grams fiber3.4 grams sugar31.4 grams protein