This makes a great balanced and filling lunch portion for 370 calories. You can easily cut the serving in half and serve as a side in a dinner plate, too. But I like it as a lunch – you can make it a day ahead, it is portable, it takes even better the following day … and it is packed with healthy ingredients. Oh, and it has orzo (my fav!) 🙂
370 calories per serving
1 ¼ c uncooked orzo (8 oz)
2 c thinly sliced English cucumber
½ c low fat zesty Italian dressing
1 medium tomato, chopped
15 oz. can chick peas, drained and rinsed
1 4 oz. can sliced black olives
½ c crumbed low fat feta cheese
Cook pasta according to package instructions and rinse in cold water. Mix pasta with the rest of the ingredients except the feta, cover and refrigerate at least one hour so flavors mix. Just before serving, sprinkle with cheese.
Bruschetta is simply a dish that has some short of chopped tomatoes served on top of some type of bread product. There are a million variations – this one is Greek and oh so good ! Cut into wedges, these make a great appetizer. Served whole, they make an awesome lunch ! 1 whole pita is only 180 calories so there’s still room for some soup or salad on the side 🙂
60 calories per serving
2 7 inch whole wheat pitas
1 T fat free balsamic vinaigrette
1 T chopped basil
1 large plum tomato, seeded and chopped
1 clove garlic, minced
1/3 c fat free plain hummus
1 T shredded parmesan cheese
Preheat oven to 400 degrees. Place pitas on a cookie sheet and bake 6 minutes or until a bit crisp. Mix vinaigrette, basil, tomato and garlic. Spread the hummus evenly on the 2 pitas and then spoon over the tomato mixture. Sprinkle with the cheese and bake 5-6 minutes or until hot. Cut each pita into 6 wedges.
The hummus spread inside the pita before inserting the other ingredients makes every bite full of flavor. And when you eat something with lots of flavor, you are apt to feel more satisfied !
280 calories per serving
2 c chopped romaine lettuce
1 c chopped roasted chicken breast
2/3 c diced English cucumber
½ c red bell pepper, chopped very small
1/4 c crumbled feta cheese
2 T lemon juice
2 T oil
1/4 t salt
1/4 t pepper
6 T roasted red bell pepper hummus (in the refrigerator section at the food market)
2 6 inch whole wheat pitas slit at the top so you can fill it
Combine lettuce, chicken, cucumber and feta. Add lemon juice, oil, salt and pepper. Spread hummus inside pitas and then add the chicken mix.
Orzo is one of my favorite pastas – I have to be careful because when it’s around, I have a hard time keeping to my serving size ! This recipe is especially good and incorporates 2 strong flavors that go well together, sun dried tomatoes and feta cheese. Next time I might add some fresh basil just before serving.
293 calories per serving
1 ½ c chicken broth
½ c orzo
2 T minced sun dried tomatoes
2 T crumbled feta cheese
1/8 t kosher salt
1/8 t pepper
Bring broth to a boil and stir in orzo and cook until liquid is absorbed, about 9 minutes. Remove from heat and stir in tomatoes and feta. Stir until feta melts a bit. Season with salt and pepper.