Green Cucumber and Feta Coins
Serving Size: 2 coins Yield: 4 servings
Ingredients:
· ½ medium cucumber, washed, peeled and sliced crosswise to make 2 cm thick rings (need 8 rings total)
· 1.2 oz reduced fat feta cheese
· 3 Tbsp non-fat Greek yogurt
· 3 ½ tsp sun dried tomatoes, finely diced
· 1 ½ Tbsp red or green bell pepper, washed and finely diced
· 1 tsp fresh dill, washed and finely chopped
· ½ tsp lemon juice
· 1/8 tsp black pepper
Directions:
1. In a large bowl, combine feta cheese and Greek yogurt. Mash with a fork or back of a spoon until mixture is semi-creamy.
2. Add sun dried tomatoes, bell pepper, fresh dill, lemon juice and black pepper to bowl and mix well.
3. To assemble, place about 2 tsp of filling onto each cucumber ring.
Nutrition Facts: Calories 48; Total Fat 2.5g; Saturated Fat 0.9g; Sodium 147mg; Carbohydrates 3.6g; Dietary Fiber 0.85g; Protein 3.5g
Ingredients:
· ½ medium cucumber, washed, peeled and sliced crosswise to make 2 cm thick rings (need 8 rings total)
· 1.2 oz reduced fat feta cheese
· 3 Tbsp non-fat Greek yogurt
· 3 ½ tsp sun dried tomatoes, finely diced
· 1 ½ Tbsp red or green bell pepper, washed and finely diced
· 1 tsp fresh dill, washed and finely chopped
· ½ tsp lemon juice
· 1/8 tsp black pepper
Directions:
1. In a large bowl, combine feta cheese and Greek yogurt. Mash with a fork or back of a spoon until mixture is semi-creamy.
2. Add sun dried tomatoes, bell pepper, fresh dill, lemon juice and black pepper to bowl and mix well.
3. To assemble, place about 2 tsp of filling onto each cucumber ring.
Nutrition Facts: Calories 48; Total Fat 2.5g; Saturated Fat 0.9g; Sodium 147mg; Carbohydrates 3.6g; Dietary Fiber 0.85g; Protein 3.5g
Pot Luck Power Salad
Serving Size: 1/2 cup Yield: 4 servings
Ingredients:
· 2.5 oz shelled edamame (frozen)
· 1 tbsp water
· 4.5 oz chickpeas (canned), drained, rinsed & patted dry
· ½ tsp olive oil
· 1 oz unsalted cashews, chopped
· 1/8 tsp ground cumin
· 1/16 tsp ground cayenne pepper
· 5 tbsp green apples, washed, cored and chopped
· 3 tbsp ripe avocado, finely chopped
· 1 tsp fresh basil, chopped
· 1.5 tsp light raspberry vinaigrette dressing
Directions:
1. Cook edamame in microwave by combining edamame and 1 tbsp water in medium bowl. Cover with plastic wrap and microwave for 1-2 minutes on high, or until thoroughly cooked. Drain water and set aside.
2. Meanwhile, heat a large skillet over medium high heat. Add chickpeas, cover and toast for 6-8 minutes, or until they begin to brown.
3. Once browned, drizzle with ½ tsp olive oil. Add cashews, cumin and cayenne pepper and cook for an additional 5 minutes.
4. Combine edamame, chickpea/cashew mixture, chopped green apples, chopped avocado, chopped basil and vinaigrette dressing in a large bowl. Toss to combine. Serve warm.
Nutrition Facts: Calories 131; Total Fat 6g; Saturated Fat 0.9g; Sodium 128mg; Carbohydrates 15.7g; Dietary Fiber 1.4g; Protein 5g
Ingredients:
· 2.5 oz shelled edamame (frozen)
· 1 tbsp water
· 4.5 oz chickpeas (canned), drained, rinsed & patted dry
· ½ tsp olive oil
· 1 oz unsalted cashews, chopped
· 1/8 tsp ground cumin
· 1/16 tsp ground cayenne pepper
· 5 tbsp green apples, washed, cored and chopped
· 3 tbsp ripe avocado, finely chopped
· 1 tsp fresh basil, chopped
· 1.5 tsp light raspberry vinaigrette dressing
Directions:
1. Cook edamame in microwave by combining edamame and 1 tbsp water in medium bowl. Cover with plastic wrap and microwave for 1-2 minutes on high, or until thoroughly cooked. Drain water and set aside.
2. Meanwhile, heat a large skillet over medium high heat. Add chickpeas, cover and toast for 6-8 minutes, or until they begin to brown.
3. Once browned, drizzle with ½ tsp olive oil. Add cashews, cumin and cayenne pepper and cook for an additional 5 minutes.
4. Combine edamame, chickpea/cashew mixture, chopped green apples, chopped avocado, chopped basil and vinaigrette dressing in a large bowl. Toss to combine. Serve warm.
Nutrition Facts: Calories 131; Total Fat 6g; Saturated Fat 0.9g; Sodium 128mg; Carbohydrates 15.7g; Dietary Fiber 1.4g; Protein 5g
Shamrock Personal Pizzas
Serving size: ½ English muffin Yield: 4 servings
Ingredients:
· 2 whole wheat English muffins
· ½ cup pizza sauce
· 6 oz part skim mozzarella cheese, shredded
· 1 small green pepper, washed, seeds and ribs removed, sliced into 4 equal pieces (to make clover shapes)
Directions:
1. Preheat oven to 375°F.
2. Separate each English muffin into 2 halves and place on large baking sheet, inner side facing up.
3. Spread 2 Tbsp pizza sauce onto each English muffin half.
4. Top with 1.5 oz mozzarella cheese and 1 slice green bell pepper.
5. Bake at 375°F for about 3-5 minutes, or until cheese is melted and golden brown.
Nutrition Facts: Calories 194; Total Fat 7.8g; Saturated Fat 4.6g; Sodium 147mg; Carbohydrates 17.7g; Dietary Fiber 3g; Protein 14g
Ingredients:
· 2 whole wheat English muffins
· ½ cup pizza sauce
· 6 oz part skim mozzarella cheese, shredded
· 1 small green pepper, washed, seeds and ribs removed, sliced into 4 equal pieces (to make clover shapes)
Directions:
1. Preheat oven to 375°F.
2. Separate each English muffin into 2 halves and place on large baking sheet, inner side facing up.
3. Spread 2 Tbsp pizza sauce onto each English muffin half.
4. Top with 1.5 oz mozzarella cheese and 1 slice green bell pepper.
5. Bake at 375°F for about 3-5 minutes, or until cheese is melted and golden brown.
Nutrition Facts: Calories 194; Total Fat 7.8g; Saturated Fat 4.6g; Sodium 147mg; Carbohydrates 17.7g; Dietary Fiber 3g; Protein 14g
Rainbow Fruit and Leprechaun Dip
Serving size: ~1 cup of fruit and .6 oz dip Yield: 4 servings
Ingredients:
· 1 cup fresh strawberries, washed and sliced in half
· 1 cup clementines, washed, peeled and separated into wedges
· ½ (20 oz) can pineapple chunks, drained
· 1 cup green grapes, washed and stems removed
· ½ cup blueberries, washed
· 2 oz lite cool whip
· 1 Tbsp + 1 tsp pistachio pudding mix
Directions:
1. Arrange prepared fruit on large round platter to make rainbow. From outside in, order fruit beginning with strawberries, clementine, pineapple, green grapes, then blueberries.
2. To make Leprechaun dip, mix cool whip and pistachio pudding in small bowl. Serve with fruit.
Nutrition Facts: Calories 173.5; Total Fat 2.4g; Saturated Fat 1.9g; Sodium 75.1mg; Carbohydrates 39.5; Dietary Fiber 3.2g; Protein 1.6g
Ingredients:
· 1 cup fresh strawberries, washed and sliced in half
· 1 cup clementines, washed, peeled and separated into wedges
· ½ (20 oz) can pineapple chunks, drained
· 1 cup green grapes, washed and stems removed
· ½ cup blueberries, washed
· 2 oz lite cool whip
· 1 Tbsp + 1 tsp pistachio pudding mix
Directions:
1. Arrange prepared fruit on large round platter to make rainbow. From outside in, order fruit beginning with strawberries, clementine, pineapple, green grapes, then blueberries.
2. To make Leprechaun dip, mix cool whip and pistachio pudding in small bowl. Serve with fruit.
Nutrition Facts: Calories 173.5; Total Fat 2.4g; Saturated Fat 1.9g; Sodium 75.1mg; Carbohydrates 39.5; Dietary Fiber 3.2g; Protein 1.6g