Very refreshing – very summery…it’s the perfect side to any grilled meat.
150 calories per serving
2 15 oz. cans kidney beans, drained and rinsed (1 can red and one can white makes a nice salad)
10 oz. grape or cherry tomatoes, halved
1 ½ small cans mandarin oranges, drained and rinsed well
1 medium green pepper, chopped
6 green onions, sliced
½ c light zesty Italian dressing
¼ c sliced almonds
Mix beans, tomatoes, oranges, peppers and onions. Add dressing and mix well. Cover and refrigerate at least 1 hour. Sprinkle with almonds before serving.
This is a great healthy side salad that is sure to please. It’s nice to find *different* sides and this is definitely one of them !
189 calories per serving
3/4 c barley, uncooked
1 ½ c frozen corn, thawed and roasted
1 small green pepper, chopped
1/2 c zesty fat free Italian dressing
1/4 c chopped cilantro
2 T lime juice
Preheat broiler. To roast corn, spray a baking sheet with Pam and place corn on sheet. Broil 3-4 minutes or until it begins to blacken. Cook barley as directed. Spray a baking dish with Pam and roast corn 5-10 minutes or until starting to blacken. Let cool. Mix all the ingredients and refrigerate one hour so flavors mingle.
Quite sweet and definitely tastes of the islands ! This sweet/spicy sauce would do well on any white fish, but I love tilapia !
150 calories per serving
¼ c brown sugar
1 t ground cumin
1 t red pepper flakes
6 tilapia fillets, 4 oz. each
¼ c lite zesty Italian dressing
¼ c lime juice
½ c orange juice
¼ c chopped cilantro
2 T chopped mint leaves
Heat dressing in a skillet on medium high. Combine sugar, pepper and cumin and sprinkle 2 T over one side of the fish and put in skillet sugar side down then sprinkle with the rest of the sugar mix. Cook 5 minutes each side or until done. Remove from pan. Add juices to skillet and heat through then stir in cilantro and mint and spoon over the fish.
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.