Tag Archives: cucumber

Lunch, Mediterranean, Pork, Sandwiches, Turkey

Greek Sub

February 24, 2011 admin Leave a comment

So much flavor !!! And I just love using cucumber instead of lettuce on a sandwich. This is a great lunch.

1 serving
399 calories per serving

1 small club roll
4 slices thin deli sliced lean ham (Oscar Mayer pre-packaged meats are great)
4 slices thin deli sliced lean turkey (Oscar Mayer pre-packaged meats are great)
2 T low fat crumbled feta cheese
4 thin slices cucumber
3 kalamata olives, slices (or black olives)
1 T low fat balsamic vinaigrette
¼ t oregano flakes

Place meats on roll. Top with cucumbers. Combine cheese, olives and dressing and pour over sandwich. Sprinkle with oregano.

Dinner, Fish

Sole with Tomato Salsa

October 17, 2010 admin Leave a comment

This is a super fish recipe – very fresh and light. Serve with a pasta or rice, like Greek Orzo Salad.

4 servings
175 calories per serving

2 c grape tomatoes, halved
¾ c Kirby or English cucumber, finely chopped
1/3 c yellow bell pepper, finely chopped
3 T basil, sliced finely
1 ½ T shallots, finely chopped
1 T balsamic vinegar
2 t grated lemon zest
1 t salt
¼ t pepper
1 T oil
4 6 oz. sole fillets

Combine tomatoes, cucumber, peppers, basil, shallots, vinegar and lemon in a bowl along with ½ t salt and 1/8 t pepper. Sprinkle the rest of the salt and pepper directly on the fish. Heat oil in a skillet on medium high heat. Cook fish 2 minutes each side or until it flakes and is done. Plate the fish and put the tomato salsa on top.

Lunch, Salads, Vegetables

Chopped Salad

September 17, 2010 admin Leave a comment

The idea of a chopped salad is to get all the ingredients chopped uniformly and small – otherwise, it is just not a chopped salad ! And to me, prepping things in this fashion DOES make a difference in the flavor of the salad. There is something about getting a bunch of the ingredients in your mouth at the same time – it just makes for a flavor explosion !

6 servings
200 calories per serving

1/2 c white balsamic vinegar
3 stalks celery, finely diced
2 carrots, finely diced
1 yellow bell pepper, finely diced
1 large peach, diced
1 medium cucumber, peeled, seeded and diced
2 c coarsely chopped arugula or spring mix or any other crisp greens
1 c thinly sliced napa cabbage
3 T olive oil
Salt and pepper to taste
3 oz. crumbed low fat goat cheese
½ c slivered almonds or pine nuts, toasted
1 large hard boiled egg, sliced
Smoked paprika

Mix together all the veggies with oil and vinegar. Season with salt and pepper and then add in cheese and almonds. Top with eggs and sprinkle with paprika.

To toast the almonds, simply place in a hot skillet and sauté until toasty and starting to brown.

Lunch, MUFAs, Sandwiches, Vegetables

Sacramento Sandwich

August 12, 2010 admin Leave a comment

The goat cheese and avocado surely make up for the meat on this sandwich and you won’t feel deprived at all. Packed with healthy MUFA and tons of veggies, this will surely be a favorite of yours like it is mine. If you are packing it for work or school, just pack the vinegar separately and pour over just before serving.

1 serving
340 calories per serving

1 small piece of cucumber
2 t red wine vinegar
2 slices wheat bread (45 calories per slice)
1 slice goat cheese
¼ c alfalfa sprouts
¼ of an avocado, sliced
¼ c shredded carrots
2 radishes, sliced

Cut a small piece of cucumber into thin slices and sprinkle with vinegar. Toast bread and spread with 1 slice of goat cheese and then add cucumbers, alfalfa sprouts, avocado, carrot and radish.

If you are packing this to go – skip the toast and just place all the ingredients on the bread and douse with vinegar just before serving.

Sides, Summer

Refrigerator Pickles

June 30, 2010 admin 5 Comments

Make your own fresh pickles quickly and easily. These are great to bring along to BBQ’s and a great thing to keep on hand at home – they make great sides to lunches and a great snack for midnight eaters 🙂

There are so many variations you can do just by swapping out different types of peppers, different herbs, etc.

Only 30 calories for a whole cucumber’s worth

Kirby cucumbers cut lengthwise into quarters – depending on size, I can fit 4-5 cucumbers into a jar
3 T kosher salt
2 T sugar
1 1/4 c white vinegar
2 T peppercorns
5 large garlic cloves
16 dill springs
optional – green hot chilies, halved lengthwise

Jars – either mason jars you purchase in the canning section of Walmart. etc. Or just save up some jars from mayo, pickles, etc. and reuse them !

Pack veggies into 2 clean 1 quart glass jars. Mix salt, sugar, vinegar, peppercorns and garlic in another jar. Cover and shake until sugar is dissolved. Add 2 c water and pour over the vegetables. Tuck the chilies and dill in and add enough water to make sure the veggies are completely covered. Close jars and refrigerate over night or for as long as 3 weeks.

Lunch, Mediterranean, Pasta, Salads

Greek Orzo Salad

June 2, 2010 admin 1 Comment

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!) 🙂

5 servings
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.

Sides, Vegetables

Cucumber Raita

May 27, 2010 admin Leave a comment

This Indian condiment / sauce is great served next to any spicy dish. It will remind you of tzatziki because of the cucumber and yogurt, but the similarity ends there with a whole different flavor combination from the green peppers and cilantro. This is so refreshing and at 23 calories per serving, you can serve it next to just about anything.

7 ¼ c servings
23 calories per serving

8 oz. plain low fat yogurt
2 small cucumber, peeled, seeded and finely chopped or grated
¼ c finely chopped green bell pepper
2 T finely chopped fresh parsley or cilantro
¼ t ground cumin
Black pepper
¼ t salt

Whisk yogurt and add all the rest of the ingredients other than the pepper. Cover and refrigerate until well chilled. Sprinkle with pepper just before serving.

Dinner, Salads, Sides, Summer, Vegetables

Tomato, Egg and Cucumber Salad

May 27, 2010 admin Leave a comment

Though the dressing is a simple vinegar and oil mix, this salad does not lack in flavor. The egg yolks and tomatoes give this most of its flavor. Try making a nice big serving dish instead of placing on individual bowls – it makes a pretty centerpiece to a party table 🙂

4 servings
190 calories per serving

4 large eggs, hardboiled and sliced
½ c balsamic vinegar
4 t oil
2 pints cherry tomatoes, halved
2 large cucumbers, thinly sliced
½ head lettuce separated into leaves
Salt and pepper to taste

Place eggs in a saucepan and cover with cold water. Set on medium heat and bring to a boil. Cover and keep at a low boil 2 minutes. Shut heat, but leave eggs in pan and covered for 13 more minutes. Then rinse eggs under cold water. Refrigerate eggs for ½ hour as they will peel easier this way. Combine oil and vinegar. Place the lettuce leaves down and then add the tomatoes and cucumbers to the plates. Sprinkle with salt and pepper and then pour over the dressing. Finally place the egg slices on top of each plate.

Lunch, Salads

Five Layer Salad

May 21, 2010 admin 1 Comment

Simple and easy and oh so decadent with the addition of cheese and bacon. This lunch salad really hits the spot !

4 servings
225 calories per serving

5 oz. mixed greens
½ English cucumber, coarsely chopped
½ c low fat ranch dressing
¼ c real bacon pieces
½ c finely shredded low fat cheddar cheese

Layer all ingredients on a serving platter or individual dishes and pour on dressing.

Kid Friendly, Lunch

Lunch Platter

April 14, 2010 admin Leave a comment

Another favorite chosen for RETREAD week – I love a platter of stuff 🙂

Sometimes I just don’t want a prepared meal – I want to pick like I am eating appetizers at a party. This dish is also a great snack if you have the calories left from eating a lighter lunch and dinner that day. Add more veggies (carrots, radishes, cucs) to make it larger without adding many more calories.

1 serving
330 calories per serving

15 slices turkey pepperoni
15 Triscuits Thin Crisps crackers
1 Babybel cheese
10 green pimento stuffed olives
Celery Sticks