Whole-wheat olive oil wrap
2 tablespoons garlic hummus
half a cucumber, peeled, seeded, cut into half-moons
1 teaspoon fresh mint, minced
1/4 cup green onions, sliced
1/2 cup crumbled feta cheese
freshly ground black pepper
Heat wrap; leave on plate. Coat with hummus. Add cucumber, mint, green onions, and black pepper. Top with feta cheese and wrap like a burrito. You can also add romaine lettuce if you want another veggie serving.
6 to 8 large eggs
3 tablespoons minced fresh mint
1 tablespoon minced flat-leaf parsley
1 teaspoon dried oregano
2 tablespoons minced scallion
freshsly ground black pepper
1 tablespoon olive oil
2 cups spinach
1 cup crumbled feta
1 cup diced plum tomato (seeded)
1. Break the eggs into a medium-sized bowl and beat with a whisk until smooth. Stir in the herbs and scallion, and grind in a good amount of black pepper.
2. Place a skillet or saute pan over medium heat. Add olive oil, wait about ten seconds then swirl to coat the pan. Turn the heat up to medium-high, add the spinach, and saute for 2 to 3 minutes, or until the spinach has wilted and turned a deep green.
3. With the heat still at medium-high, pour the eggs into the pan, scrambling them slowly. As the eggs begin to set, push the curds from the bottom to one side, allowing uncooked egg to flow into contact with the pan. The spinach will blend into the eggs.
4. When the eggs are mostly set but still slightly wet, sprinkle in the crumbled feta. Continue scrambling slowly, allowing cheese to melt slightly into the eggs. After about a minute, stir in the tomatoes.
5. Continue cooking a few more minutes and serve right away.
1 tablespoon extra virgin olive oil
1 (10 oz) package frozen chopped spinach
1 (10 oz) package frozen broccoli (chop)
1/2 onion, chopped
1/2 teaspoon dried basil
2 cloves garlic, crushed
1 (32 oz) jar spaghetti sauce or make your own
2 cups nonfat cottage cheese
1 (8 oz) package part skim mozzarella cheese
1/4 cups grated parmesan cheese
1/2 cup chopped fresh parsley
1 teaspoon salt
1/8 teaspoon black pepper
8 ounces lasagna noodles
- Preheat oven to 350 degrees F (175 degrees C).
- In a large pot over medium heat saute spinach, onion, oregano, basil and garlic in the olive oil. Pour in spaghetti sauce and water; simmer 20 minutes. In a large bowl mix cottage cheese, mozzarella cheese, Parmesan cheese, parsley, salt, pepper and egg.
- Place a small amount of sauce in the bottom of a lasagna pan. Place 4 uncooked noodles on top of sauce and top with layer of sauce. Add 4 more noodles and layer with 1/2 sauce and 1/2 cheese mixture, noodles and repeat until all is layered, finishing with sauce.
- Cover with foil and bake in a preheated oven for 55 minutes. Remove foil and bake another 15 minutes. Let sit 10 minutes before serving.
2 T. fresh lemon juice
2 T. olive oil
1/2 t honey
salt and pepper to taste
2 cups romaine, cut into ribbons
1 cup cucumber, seeded, sliced into half-moons
1 cup grape or cherry tomatoes, halved
1/4 cup scallions, sliced
1/4 cup fresh parsley, chopped
2 T. chopped fresh mint
1/4 cup chick peas
1/3 cup feta cheese, crumbled
In a large bowl, whisk lemon, oil, honey, salt and pepper together for the dressing.
Combine remaining ingredients (except feta) and cover with dressing mixture.
1 (12-ounce) loaf French, Ciabatta, or Focaccia bread, cut in half horizontally
1/4 cup reduced-fat mayo
2 tablespoons chopped fresh basil
1 cup (4 ounces) shredded fresh mozzarella cheese, divided
2 ounces very thin slices of prosciutto
2 plum tomatoes, thinly sliced
1. Hollow out top and bottom halves of bread, leaving a 1/2-inch-thick shell; reserve bread for another use. Spread 2 tablespoons mayo ocer cut side of each bread half. Sprinkle chopped basil and 1/2 cup cheese on bottom half of loaf. Top evenly with prosciutto, tomato slices, and remaining 1/2 cup cheese. Cover with top half of loaf. Cut filled loaf crosswise into 4 equal pieces.
2. Heat a grill pan over medium heat (I used my indoor grill/panini maker). Coat with cooking spray. Cook 3 minutes on each side or until bread is toasted.
Calories: 316; Fat 10.6 g; Protein 16.1 g; Carb 39.9 g; Fiber 2 g
2 shallots, chopped
1/4 cup white wine vinegar
2 t. sugar
pinch of red pepper flakes
1/4 cup plain yogurt
1/4 cup lowfat mayonnaise
salt and pepper to taste
4 cups fresh spinach leaves, stemmed, torn
1/2 cup radishes, thinly sliced
Puree cucumber, shallots, vinegar, sugar, and pepper flakes in a food processor until smooth. Transfer to a mixing bowl and stir in yogurt and mayonnaise. Season with salt and pepper.
Combine spinach and radishes, and drizzles with some of the dressing. You won't use it all, so cover and chill the remaining dressing; it will keep 2-3 days.
1 T. honey
1 T. olive oil
Salt and pepper to taste
Whisk lemon juice, honey, and oil together in a large bowl.
Great with Strawberry and Arugula salad
4 cups arugula
2 cups strawberries sliced
Add to dressing and toss to coat. Season with salt and pepper.
3 cups water
1 green bell pepper, chopped
1/2 cup green onions, chopped
1/2 cup chopped cucumber
1/2 cup chopped celery
1 2-ounce jar chopped pimiento
1/4 cup finely chopped fresh cilantro
1/2 cup oil-free salad dressing
freshly ground black pepper to taste
Rinse the quinoa well before cooking to remove the slightly bitter coating. Place the quinoa and water in a saucepan, bring to a boil, cover, reduce heat, and simmer over low heat for about 15 minutes, until the liquid is absorbed.
Combine the chopped vegetables in a bowl, including the fresh chopped herb of your choice. Mix well. Add the cooked quinoa. Toss gently and add the dressing. Toss again and add the pepper. Cover and chill for at least 2 hours.
1/2 cup quinoa, rinsed
1/2 teaspoon cumin seed
1 15-ounce black beans, drained and rinsed
1 cup frozen corn kernels, thawed
1 tomato, chopped
3 green onions chopped
3 tablespoons chopped cilantro
1/2 cup oil-free dressing
Place the vegetable broth in saucepan and bring to a boil. Add the quinoa and cumin. Cover, reduce heat, and simmer for 10 minutes. Remove from heat and set aside.
Combine the beans, corn, tomato, green onions, and cilantro in a bowl. Add the quinoa and dressing and toss well to mix. Refrigerate at least 1 hour before serving.
- dinner ideas
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