Tag Archives: greens

Lunch, MUFAs, Salads, Turkey, Vegetables

Turkey Cobb

April 28, 2013 admin Leave a comment

Cobb salads are a perfect lunch. They are packed with protein and give you the energy to get through the afternoon without any ‘3 o’clock sleepies’.

8 servings
200 calories per serving

12 c mixed salad greens
6 oz. thin deli sliced roasted turkey breast, cut into strips
1 chopped avocado
1 ½ c grape tomatoes, halved
8 slices bacon, cooked and crumbled
3 hard boiled eggs cut into wedges
1 c low fat shredded cheddar cheese
8 oz. light balsamic vinaigrette dressing

Place greens on a platter and then lay other ingredients in strips across the top. Place dressing on top of individual portions.

Lunch, Salads, Tex Mex

Southwest Ranch Salad

December 10, 2012 admin 2 Comments

This is simple to make and you can even pack it up to go as it travels well. All the southwest flavors mingle nicely and it’s a refreshing lunch salad. If you don’t like Ranch dressing, substitute any other low fat or no fat dressing.

4 servings
380 calories per serving

4 c mixed salad greens
15 oz. can black beans, drained and rinsed
10 oz. frozen corn, thawed and drained
1 large red pepper, chopped
4 medium tomatoes, chopped
1 c low fat shredded cheddar cheese
½ c low fat ranch dressing
2 T cilantro, chopped

Arrange greens on plates and top with beans, corn, peppers, tomatoes and cheese. Top with dressing and cilantro.

Dinner, Kid Friendly, Lunch, Salads, Tex Mex, Vegetables

Tex Mex Cobb

September 28, 2012 admin Leave a comment

Chop up all your veggies and fixings and lay them out on a platter in rows. It’s a beautiful presentation and everyone can grab exactly what they want for their salad. The dressing for this one is so simple and so low cal, but it tastes divine !

10 servings
291 calories per serving

20 oz. mixed greens (Spring mix, baby greens, etc.)
12 oz. seasoned chicken breast strips (Perdue Shortcuts work great here)
4 hard boiled eggs, chopped
15 oz. can black beans, drained and rinsed
1 c low fat shredded cheese
12 slices turkey bacon, cooked and crumbled
2 small avocados, sliced
2 c grape tomatoes, halved
2 ribs of celery, sliced
2/3 c fat free ranch dressing
1/3 cup chunky salsa
Salt and pepper to taste

Over a large platter with the greens then arrange chicken, eggs, beans, cheese, bacon, avocados and tomatoes in rows and sprinkle with salt and pepper. Mix the salsa and dressing and pour over platter.

Fish, Lunch, Salads

Tuna Antipasto Salad

December 16, 2011 admin Leave a comment

Just enough tuna, just enough beans, just enough of everything to make this a great lunch. This travels well as long as you keep it refrigerated. A great, healthy lunch !

4 servings
320 calories per serving

15 oz. can chick peas, drained and rinsed
2 cans fancy white tuna packed in water
1 large red or green bell pepper, finely diced
½ c chopped parsley
1/2 c lemon juice, divided
4 T olive oil, divided
Salt and pepper to taste
8 cups mixed salad greens

Combine beans, tuna, bell pepper, parsley, 1/4 c lemon juice and 2 tablespoons oil in a medium bowl. Season with salt and pepper. Mix the rest of the oil and lemon and toss with greens. Plate greens and sprinkle with salt and pepper then top with the tuna mix.

Dinner, Kid Friendly, Pork

Pork and Greens

October 6, 2011 admin Leave a comment

Pork with a great crunchy coating, plus a side salad with a surprisingly good dressing !

6 servings
342 calories per serving

1/4 c green salsa (salsa verde)
1 T yellow mustard
1/3 c low fat mayo
2 garlic cloves, minced
1.5 lb. boneless pork chops (¼ inch thick)
35 Whole Wheat Ritz Crackers, finely crushed
2 T oil, divided
7 oz. Spring Mix (or your favorite mixed leafy greens)

Mix together salsa, mustard and 1 T may0 and set aside – this is the salad dressing. Mix garlic and mayo and coat pork (put it on like you are buttering bread) then coat with the crumbs. Heat skillet and add half the oil. Cook half the chops 5 minutes per side or until done. Add the other oil and repeat with the remaining chops. Mix greens and dressing.

Lunch, Salads

Black Bean and Feta Salad

September 28, 2011 admin Leave a comment

Serve this one on top of a bed of your favorite greens for a super lunch salad.

6 servings
230 calories per serving

2 15 oz. cans of black beans, rinsed and drained
2 T fresh basil, chopped
4 oz. low fat crumbled feta with garlic and herbs
2 T oil
1 T lemon juice
¼ t black pepper

Mix all together and cover and chill for several hours.

Lunch, Salads, Vegetables

Spring Salad

July 13, 2011 admin 2 Comments

Delightful ! It’s always great to find a salad that tastes different. Sometimes greens just start tasting all the same and salads get boring. But when you add nuts, grapes and goat cheese, you get a whole other flavor profile plus some great new textures and the salad takes on a whole new life. Try this one 🙂

4 servings
235 calories per serving

¼ c dry roasted pistachios (or other mixed nuts), chopped finely
½ c goat cheese
¼ c low fat balsamic vinaigrette
5 oz. spring salad mix (or any greens – I added some arugula this time for a great punch of flavor)
1 c seedless red grapes, halved lengthwise
¼ t salt
¼ t pepper

Put nuts in a dish and divide cheese into portions and roll them into balls then roll the balls in the nuts to coat them. Combine dressing and lettuce and mix well then divide between 4 plates. Top with grapes and cheese balls and then sprinkle with salt and pepper.

Lunch, Sandwiches

Combo Sandwich with Chokes

May 21, 2011 admin Leave a comment

This sandwich has so much flavor going on ! Artichokes, roasted peppers, ham, turkey – oh my !

1 serving
249 calories per serving

1 Arnold Select Thin rolls (100 calories)
4 thin slices deli ham (Oscar Mayer pre-packaged meats are great)
4 thin slices deli turkey (Oscar Mayer pre-packaged meats are great)
1 slice Kraft fat free cheese
2 T chopped marinated artichokes
2 T chopped marinated Italian peppers
¼ c baby arugula leaves
1 T low fat mayo

Toast bread (if desired) then spread on the mayo. Top with meats and cheese, then the artichokes, peppers and arugula.

Chicken, Dinner, Kid Friendly

Chicken Cutlets and Bean Salad

March 23, 2011 admin Leave a comment

This is a perfect meal ! Chicken done so simply turns out the most savory, delicious cutlets. And the lemony salad on the side just bursts with flavor. Simple, simple, simple – but such a great meal !

4 servings
395 calories per serving

½ pound wax beans, sliced lengthwise (or green beans if you can’t find wax beans)
15.5 oz. can chickpeas, drained and rinsed
¼ c lemon juice
3 T oil
Kosher salt to taste
Pepper to taste
4 boneless skinless chicken cutlets, 3 oz. each
5 oz. baby spinach leaves or baby arugula or other mixed greens
Pam

Mix beans, chickpeas, 3 T lemon juice, 2 T oil, salt and pepper. Spray a skillet with Pam and cook chicken with salt and pepper 3 minutes per side or until done. Mix spinach with 1 T oil and 1 T lemon juice then season with salt and pepper. Serve bean salad on top of spinach. Plate chicken and serve.

Lunch, Salads, Vegetables

Mushroom and Feta Salad

September 24, 2010 admin 1 Comment

This has sooooo much flavor in it that you just want to keep eating and eating ! It was just a perfect mix of ingredients and makes a great lunch serving.

2 servings
270 calories per serving

6 T Sun Dried Tomato Vinaigrette dressing, divided
2 large Portobello mushroom caps
1 medium yellow squash, sliced
5 c mixed salad greens
½ c chopped roasted red peppers
½ c low fat crumbled feta cheese
2 T toasted pine nuts

Brush mushrooms and squash with oil and 2 T of the dressing, Grill or broil 3-4 minutes each side and then cut mushrooms into slices. Add mushrooms and squash to lettuce and peppers. Add the rest of the dressing and toss to coat. Sprinkle with cheese and nuts and serve immediately.

To toast nuts, heat a dry skillet and sauté nuts 5 minutes or so. You will know they are done because you will star to smell the nutty aroma 🙂