Spinach Feta Salad

Ingredients

6 cups baby spinach, rinsed and patted dry

4 tomatoes, sliced

1 English hothouse cucumber, diced

8 to 10 radishes, thinly sliced

1/4 cup crumbled feta cheese

1 red bell pepper, seeded and thinly sliced

cup fat-free vinaigrette

Directions

In a large bowl, toss together the spinach, tomatoes, cucumber, radishes, feta and red pepper. Top with your favorite fat-free vinaigrette.

How to Make Hummus

Ingredients

2 cups canned garbanzo beans, drained

1/3 cup tahini

1/4 cup lemon juice

1 tsp salt

2 cloves garlic, halved

1 tbsp olive oil

1 pinch paprika

1 tsp minced fresh parsley

Directions

Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl.

Drizzle olive oil over the garbanzo bean mixture. Sprinkle with paprika and parsley.

(Makes 8 Servings)

Make this Tasty Lentil Salad

Ingredients

1 can red lentils

1/4 cup sesame seed oil

1/4 cup cooked brown rice

1/2 chopped raw green beans

1/3 cup raw baby spinach

Juice from 1?2 lemon

1 minced clove garlic

1 large chopped mint leaf

1/2 cup chopped zucchini

10 chopped mushrooms – stems removed

1 tsp cumin powder

Directions

Drain and rinse the lentils. Mix in the remaining ingredients and serve.

Super Simple Beef and Snow Peas Recipe

Ingredients

1 pound boneless top sirloin

1 tablespoon canola oil

1 clove garlic, minced

1/4 teaspoon salt

1/8 teaspoon pepper

1 can sliced water chestnuts

2/3 cup low fat beef broth

1 tablespoon cornstarch

2 tablespoon water

1 tablespoon soy sauce

1/4 teaspoon ground ginger

1 – 6 ounce package frozen snow pea pods, thawed and drained

Directions

Heat wok or large nonstick skillet over high heat. Add oil to coat. Add garlic and sirloin which has been thinly sliced. (Partially freezing makes slicing meat across grain easy.) Stir fry for 3 to 4 minutes or until just brown.

Add salt and pepper, stirring in beef broth. Mix cornstarch, water and soy sauce. Slowly stir into broth mixture and bring to a boil and cook until thickened, about one minute. Stir in ginger, pea pods and water chestnuts. Cook over medium heat for 2 minutes until peas are crisp-tender.

Beef and Fat Free Cheese Balls

Ingredients

1 – 8 ounce package fat-free cream cheese (at room temperature)

1 – 2 1/2 ounce jar dried beef (finely chopped)

3 finely chopped green onion tops

2 tablespoons pickle relish

Directions

Cream soft cream cheese and 1/2 of the chopped dried beef. Add the green onion and pickle relish. Mix well. Form into ball and chill mixture in a covered container for 1 to 2 hours. Remove from the container and roll in the rest of the dried beef. Let stand at room temp for 30 minutes before serving with crackers.

Roasted Pepper and Turkey Sandwiches Recipes

Ingredients

2 tablespoons fat-free cream cheese, softened

1 tablespoon fat-free mayonnaise

1 tablespoon brown spicy mustard

1/8 teaspoon ground black pepper

1/4 cup chopped bottled roasted red bell peppers

2 tablespoon chopped green onions (including tops)

8 – 1 ounce slices of pumpernickel bread

3/4 pound thinly sliced smoked turkey breast

1/4 cup alfalfa sprouts

4 leaves of green leaf lettuce

Directions

Combine first four ingredients and stir until smooth. Stir in red bell peppers and green onions. Spread 1 slide of each bread slice evenly with cream cheese mixture. Top 4 bread slices evenly with turkey, sprouts and lettuce. Top with remaining bread slices. Cut in half and serve with pickle spears.

Spinach & Feta Omelet

Ingredients

6 egg whites

1 whole omega-3 egg

28 ounces (1 slice) feta cheese

1/2 cup mushrooms

1/4 onion

1 handful of spinach

4 oz smoked ham

Now to make it!

Preparation

Chop mushrooms and onions and saut in a lightly coated pan of olive oil. After 2-3 minutes add the whisked eggs into the pan and break up

the feta cheese and add the ham to the top on top. Cook on low while covered for 3-5 minutes. Remove from pan and enjoy!

Diet Crab Rolls

Ingredients

6 tablespoons low fat mayonnaise (we used Hellman’s)

1 tablespoon fresh lemon juice

1 teaspoon grated lemon peel

1/8 teaspoon cayenne pepper

3/4 pound fresh crabmeat, picked over

3 tablespoons finely chopped green onions

Olive oil cooking spray (about 2 teaspoons)

4 hot dog buns, sides split open

4 red leaf or Bibb lettuce leaves

Directions

Whisk together low fat mayonnaise, lemon juice, lemon peel, and cayenne pepper in medium bowl. Mix in crabmeat and chopped green onions. Season crab salad to taste with salt and pepper. Spray cut sides of hot dog buns with olive oil. Warm large skillet over medium heat 1 minute. Place buns, buttered side down, in preheated skillet and toast until golden, about 5 minutes. Place 2 toasted buns on each of 2 plates. Place 1 lettuce leaf inside each bun. Divide crab salad among buns and serve.

Vanilla Orange Shake Recipe

Ingredients

1/2 cup fat-free frozen vanilla yogurt

1/2 cup ice cubes

1/2 cup orange juice

1/4 teaspoon vanilla

Directions

Put the mugs in freezer to chill. Combine all ingredients and blend in blender on high until smooth. Pour into chilled mugs and serve. Note: May substitute pineapple juice for orange juice.

Classic Minestrone Soup Recipe

Ingredients

4 tablespoons margarine

3/4 cup chopped onion

1/4 cup chopped celery

1/2 cup chopped carrots

1 (19 ounce) can cannellini beans

1/2 cup shredded cabbage

1 (14.5 ounce) can stewed tomatoes

1 tablespoon tomato paste

1 1/2 cups cubed potatoes

1 quart vegetable broth

2 cloves garlic, minced

2 tablespoons dried parsley

1 teaspoon salt

1/2 cup elbow macaroni

Directions

Melt margarine in a heavy pot over medium heat. Add onion, celery, and carrots; saute for a few minutes.

Add beans, cabbage, tomatoes, tomato paste, potato, stock, garlic, parsley, and salt to the pot. Bring to a boil, cover, and reduce heat. Simmer for approximately 1 hour until vegetables are barely tender.

Add pasta, and simmer for 30 minutes more. Correct seasoning, and serve hot.