Greek Cucumber and Quinoa Salad

Greek Cucumber Quinoa Salad
Comments: This is a light and healthy salad. For gluten free, make sure you choose a gluten free salad dressing or make your own.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

1/2 cup Quinoa, dry
1 cup vegetable broth, gluten free, reduced sodium
1 cucumber
1 cup tomatoes, grape or cherry
2 tablespoons parsley, fresh, chopped
1/4 cup salad dressing, balsamic vinaigrette, low fat, gluten free
1/3 cup cheese, feta, reduced fat such as Athens
4 cups lettuce, mixed greens

Preparation: Place broth in a small sauce pan and bring to a boil over medium high heat. Add quinoa and reduce heat to a low simmer. Place cover on pan and cook over low for about 15 minutes until liquid is absorbed. Meanwhile, cut cucumber into 1 inch cubes. Place cucmber, tomatoes, lettuce and chopped parsley in a salad bowl. Pour dressing over salad and toss. Add cooked quinoa and feta cheese and gently toss before serving.

Nutrition: Per Serving About: 140 calories, 3.5 g fat, 1.5 g saturated fat, 0 g trans fat, 7 g protein, 23 g carbohydrates, 3 g dietary fiber, 380 mg sodium; WW Points Plus value 4

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Veggie Puree Soup

Veggie Puree Soup

Veggie Puree Soup


Serves: 6
Prep Time: 25 minutes
Cooking Time: 35 minutes
Difficulty: Easy

Comments: This is a filling soup, packed with anti-oxidants and vitamins. Use vegetable broth for the vegetarian version.

Ingredients:

1 tablespoon olive oil
2 cloves garlic, fresh, chopped
3 leeks, chopped
4 carrots, peeled, roughly chopped
3 stalks celery, roughly chopped
1/2 head cauliflower, chopped
4 small potatoes, red, chopped
1 1/2 tablespoons tomato paste
6 cups chicken broth, reduced sodium (or vegetable broth, reduced sodium), for vegetarian version use vegetable broth
1 cup garbanzo beans, chickpeas, drained and rinsed
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon pepper, black, ground
3 tablespoons parsley, fresh, finely chopped
1 tablespoon lemon peel, grated

Preparation: In a large sauce pan over medium heat warm the olive oil and saute the garlic and leeks until softened, about 5 minutes. Add the carrots, celery, cauliflower and potatoes and cook until just softening, about 3 minutes. Add the tomato paste and broth, cover and simmer for about 25 minutes. Add the chick peas and heat through for about 3 minutes. Stir in the lemon juice, salt and pepper and remove the soup from the heat. In a blender or food processor, puree the soup in batches until smooth and return the soup to the pan or use a hand blender directly in the pan to blend the soup until smooth. Reheat the soup for about 2 minutes and stir in 2 tablespoons of the parsley. Serve the soup in bowls and garnish with the remaining parsley and lemon zest.

Nutrition: Per Serving About: 230 calories, 3 g fat, 0 g saturated fat, 0 g trans fat, 9 g protein, 44 g carbohydrates, 8 g dietary fiber, 930 mg sodium; WW Points Plus value 6

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Miso and Tofu Soup

Miso and Tofu Soup

Miso and Tofu Soup


This is one of our all time favorite soups. It’s filling, but light and delicious!
Serves: 4

Prep Time: 5 minutes

Cooking Time: 5 minutes

Difficulty: Easy
Comments: This is so fast and easy to make, everyone will love it. You can find Miso paste where you buy Tofu in the grocery store and is usually found in a plastic tub or container. Add add sliced mushrooms and chopped bok Choy or spinach if you like. If you can’t find fresh Miso paste, you can use the dry soup packets and follow the package directions, then add tofu and green onions.

Ingredients:

4 tablespoons Miso paste, or if you can’t find it, use Dry Miso Soup Packets
2 cups vegetable broth, reduced sodium
6 green onions , chopped
8 ounces Tofu
1/2 cup water

Preparation: Bring 2 cups of water and the broth to a low boil. Add the tofu. Mix the Miso in a cup with half cup of water. Add the Miso and the green onions and stir. Turn the stove off and place the lid on the pan for 5 minutes before serving. Garnish with additional green onions on top.

Nutrition: Per Serving About: 100 calories, 4 g fat, 0.5 g saturated fat, 8 g protein, 10 g carbohydrates, 3 g dietary fiber, 710 mg sodium

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Asian Baby Bok Choy w/ Sesame Garlic

Asian Baby Bok Choy

Asian Baby Bok Choy


Serves: 4

Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy
Comments: Simple and nutritious side dish.

Ingredients:

1 pound baby bok choy
2 teaspoons sesame oil, dark
1 teaspoon garlic, bottled minced
Preparation: Slice the bok choy lengthwise into halves or quarters and rinse, pat dry. Heat a large skillet over medium heat. Add sesame oil and the garlic and stir. Add the bok choy and stir fry for about 2 minutes until crisp tender. Remove from the skillet and serve on a plate. Season with salt and pepper or a little low sodium soy sauce if desired.

Nutrition: Per Serving About: 40 calories, 2.5 g fat, 0 g saturated fat, 2 g protein, 3 g carbohydrates, 1 g dietary fiber, 75 mg sodium; WW points plus value 1

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Avocado Low Carb Sandwich

Avocado Low Carb Sandwich
Comments: We use Julian Bakery Smart Carb #1 bread for this high protein and high fiber sandwich that is low in net carbs. Find out where to purchase their bread at www.JulianBakery.com

Serves: 4
Prep Time: 5 minutes
Difficulty: Easy
Ingredients:

6 slices bread, Julian Bakery Smart Carb #1
6 slices cheese, low fat cheddar
1 avocado, Haas or any
2 tomatoes, large
1 cucumber, english
3 ounces arugula
salt and pepper, to taste
dash garlic powder

Preparation: Mash avocado in a small bowl with garlic powder and salt. Spread over bread, then top with cucumbers, cheese, tomatoes and arugula and enjoy!

Nutrition: Per Serving About: 226 calories, 8 g fat, 2 g saturated fat, 21 g protein, 20 g carbohydrates, 15 g dietary fiber, 370 mg sodium; WW points plus value 5

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BBQ Veggie Skewers

BBQ Veggie Skewers

Comments: This is a fun way to make summer vegetables and great for a summer barbeque. Photo and Recipe courtesy of Betsey Reid, Photographer
Serves: 4
Prep Time: 15 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Ingredients
8 tomatoes, grape or cherry
8 mushrooms, Crimini or button or combo, baby portabellas
1/2 onion, red
2 peppers, bell, red, yellow, or green, or other
2 spears asparagus
1 zucchini
cooking spray, olive oil type
1 tablespoon vinegar, red wine or cider
1/8 teaspoon oregano, dried leaves
1/8 teaspoon basil, dried
salt, optional, to taste
pepper, black, ground, optional, to taste
1/4 teaspoon garlic powder

Preparation: Wash all of the vegetables. Cut the onion into 4 quarters and separate each quarter in half. Remove the tough end from the asparagus and cut each spear into 4 equal pieces. Seed and remove the stems from the peppers and cut into 8 chunks. Cut the zucchini into 8 rounds. Divide the vegetables equally on to each skewer. Spray both sides of the kabob with olive oil spray. Sprinkle with spices and drizzle the vinegar over the skewered veggies. Grill for approximately 3 minutes on each side or until done.

Nutrition: Per Serving About: 70 calories, 1.5 g fat, 0 g saturated fat, 3 g protein, 12 g carbohydrates, 4 g dietary fiber, 160 mg sodium; WW points plus value 2

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Asparagus Vinaigrette


Serves: 4
Prep Time: 5 minutes
Cooking Time: 12 minutes
Difficulty: Easy

Comments: This is a light and simple salad. For lower calories and fat, try Newman’s Own Balsamic Vinaigrette – Low Fat Dressing or their Cranberry Walnut Light Vinaigrette instead. Also, use the egg whites only for lower fat and calories.
Ingredients

1 pound asparagus
1 shallot, finely chopped
2 tablespoons olive oil
1 tablespoon lemon juice
1 tablespoon vinegar, cider
2 eggs, large, hard boiled, use 1 whole and 1 egg white
2 teaspoons agave nectar

Preparation: Place the eggs in a small sauce pan and cover with water. Bring to a boil over high heat. Reduce the heat to low and cook for 10 minutes. Drain the water and cool the eggs under cold water. Meanwhile, remove the tough ends from the asparagus and wash them. Heat 4 cups of water in a large skillet over high heat. Bring the water to a boil and then add the asparagus. Cook on a low boil for 1 to 2 minutes until slightly tender. Drain and place the asparagus in a bowl of cold water with ice to stop the cooking process. Remove the asparagus and place them on a paper towel to dry. Make the vinaigrette in the bottom of a large bowl. Mix the vinegar, agave nectar, lemon juice, shallots and oil in the bowl. Toss the asparagus with the dressing to coat well and then arrange them on a plate. Peel and chop the eggs (use one whole and 1 egg white, discard extra yolk). Sprinkle on top of the asparagus and serve.

Nutrition: Per Serving About: 120 calories, 8 g fat, 1.5 g saturated fat, 5 g protein, 9 g carbohydrates, 2 g dietary fiber, 35 mg sodium; WW points plus value 3

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