Chips and Salsa – serves 1
Ingredients:
• Tortilla Chips (1 serving)
• Black beans
• Diced tomato
• Red Pepper
• Onions
• Corn
Directions:
Bag a single serving of chips. Dice salsa ingredients and place in plastic container. Keep cold.
Black Bean Burrito - serves 1
Ingredients:
• Dice amount needed of each and store the rest in refrigerator
• Romaine Lettuce
• Tomato
• Red Pepper
• Onion
• Olives
• Frozen Corn
• Black beans
• 2% Cheese
• Whole wheat tortilla
Directions:
Chop and place in container all toppings. Back beans in separate small bowl. Place tortillas in plastic, zip lock bag. Keep toppings cold.
Cottage Cheese and Egg Salad – serves 1
Ingredients:
• ¾ cup 1% Cottage Cheese
• Hardboiled egg
• Romaine lettuce
• ½ cup Fruit of your choice
Directions:
Place all ingredients in divided container. Combine and eat.
Broccoli Cheese Pasta Salad – serves 4
Ingredients:
Dressing:
• Light Italian – Easy
Or
• ½ cup low-fat mayo
• 1/3 cup nonfat plain yogurt
• ¼ cup reduced fat sour cream
• 3 tbls rice or white wine vinegar
• 1 tbls Dijon mustard
• 1 tbls honey
• 1 ¼ tsp chopped onion
• 1 ¼ tsp dill
• Pepper to taste
Salad:
• 3 cups cooked whole wheat pasta
• 4 cups chopped broccoli florets (can also get frozen)
• 1 large pepper of your choice
• 1/3 cup raisins
• ½ cup of shredded or crumbled cheese of your choice (suggested: feta)
• Pepper to taste
• Diced hardboiled egg (optional)
Directions:
For dressing – combine all ingredients. For salad – cook pasta according to directions. Combine all ingredients. Keep cold.
Tarragon Chicken Salad – serves 4
Ingredients:
• Chicken – either 2 lbs of boneless, skinless chicken breasts
1. Preheat oven to 450°F.
2. Arrange chicken in a glass baking dish in a single layer. Add chicken broth to cover. Bake, 30 to 35 minutes (to 170°F). Once cooled, cut into cubes. (Discard broth or save for another use.)
Or canned – 16 oz.
• 1/3 cup walnuts, chopped
• 2/3 cup reduced-fat sour cream
• ½ cup low-fat mayo
• 1 tbls dried tarragon
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 ½ cups diced celery
• 1 ½ cups halved red seedless grapes
Directions:
Cook chicken if not canned. Combine ingredients and chill. Serve on whole wheat bread with sliced tomato, in a pita, or over romaine lettuce with sliced tomato.
Avocado and White Bean Wrap – serves 4
Ingredients:
• 2 tablespoons cider vinegar
• 1 tablespoon canola oil
• 2 teaspoons finely chopped canned chipotle chile in adobo sauce, (found in Mexican food aisle)
• 1/4 teaspoon salt
• 2 cups shredded red cabbage
• 1 medium carrot, shredded
• 1/4 cup chopped cilantro
• 1 15-ounce can white beans, rinsed
• 1 ripe avocado
• 1/2 cup shredded sharp Cheddar cheese
• 2 tablespoons minced red onion
• 4 8 to 10 inch whole-wheat tortillas
Directions:
Whisk vinegar, oil, chile sauce and salt in medium bowl. Add cabbage, carrot, and cilantro. Toss. Mash beans and avocado in another medium bowl with fork. Stir in cheese and onion. Lay out tortilla, spread bean mixture on and top with slaw. Roll. Cut wraps in half and wrap in plastic wrap. Keep cold.
Pizza Roll-Up – serves 1
Ingredients:
• 1 8 in whole wheat tortilla
• 2 tbls prepared pizza sauce
• 12 leaves baby spinach
• 3 tbls shredded 2% mozzarella cheese
Directions:
Lay out tortilla. Spread pizza sauce over it. Top with even layer of spinach and sprinkle cheese on top. Microwave on high for 55 seconds. Roll tortilla up. Wrap in plastic wrap and let cool for at least 10 min. Slice. Can eat cold or warm back up.
This is actually what I made for dinner last night. I dipped mine in a little Light Ranch! Yum!!
Tuscany Turkey Wraps, Sandwiches, or Pitas – serves 4
Ingredients:
• 1 cup corn kernels – if frozen, thawed
• ½ cup chopped tomato
• ¼ cup chopped sun-dried tomatoes (found in produce section)
• 2 tbls canola oil
• 1 tbls red wine or cider vinegar
• 8 thin slices turkey of your choice – avoid pre-packaged
• 4 8-in whole wheat tortillas, 8 slices whole wheat bread, or 4 halved pitas
• 2 cups chopped romaine lettuce
Directions:
Combine corn, tomato, sun-dried tomatoes, oil and vinegar in a medium bowl. Divide turkey among bread products. Top with equal portions of the corn salad and lettuce. Roll up. Pack cut in half, if desired.
Peanut Butter Fruit Wrap – serves 1
Ingredients:
• 1 Whole wheat tortilla
• 1 serving of peanut butter of your choice – try a natural variety
• 1/2 thinly sliced apple
• 1 tbls raisins
Directions:
Lay our tortilla. Spread peanut butter evenly. Lay out apple and sprinkle with raisins. Roll-up and cut in half.
