Toss together 1 can of drained chickpeas with 3 cups of freshly chpped tomatoes. 1/4 cup of fresh dill, and 1/4 cup of fresh basil both chopped 2 Tablespoons of Olive Oil and 1 clove of minced garlic Let stand 15 minutes, then season with a sprinkle of sea salt optional and some pepper. Chill Makes 4 servings.
Kidney Bean Salad 1 can of kidney beans, drained 1 Tablespoon of Relish 1 1/2 Teaspoons of grated onion 2 Tbs. of mayonnaise Dash of salt and pepper Mix all together and chill a few hours. Stir before serving. When ready to serve cut a tomato open like a flower and put kidney bean mixture on top or just serve alone as a side.
Zucchini PASTA 1 clove garlic, minced 14.5 ounce can diced tomatoes, drained 1 teaspoon Italian seasoning 2 medium zucchini, julienned, about 1 1/4 pound before trimming Salt and pepper, to taste Pinch fresh basil, optional 1/2 cup freshly grated parmesan cheese, 2 ounces In a large skillet, heat the garlic and oil. Add the tomatoes and Italian seasoning. Simmer for a minute. Add the zucchini and cook just until it is tender but not mushy. Adjust the seasoning with salt and pepper. Sprinkle with the basil and parmesan cheese to serve. Makes 4 servings Do not freeze
Fat Flush Soup 2 tsp. of Olive Oil 1 onion chopped 1 bell pepper, chopped 8 ounces of mushrooms, chopped 1 can 14 ounce of crushed tomatoes 1 bottle of reduced sodium tomato juice 1 tbs. of fresh lemon 1 cup of black beans, rinsed and drained from a cello sleeve for less sodium 1Tsp of ground cumin, 1/8 tsp. of cayenne 1/4 cup of fresh cilantro and parsley chopped.
..Saute onion, pepper, mushrooms and garlic about 5 minutes until soft...stir in remaining ingredients, except the cilantro and parsley...cook 10 minutes...add chopped cilantro and parley and serve....Freezes well...can store in fridge up to 5 days....3 cups equal 1 serving About 8 carbs
Baked egg in an avocado 'cup' With no sodium or added ingredients, nosh on this high-protein snack to stay satisfied for less than 200 calories. “The combination of choline in the egg yolk and fiber from the avocado, both of which aid in weight loss, is ideal,”
1/2 Avocado with stuffed crabmeat 4 ounces crabmeat with mayo on a bed of lettuce about 6 carbs
1 chopped apple, 1 can of tuna in water, 4 chopped walnuts. 1 tsp of lite mayo, romaine leaves, 2tbs of Fage 0% [lain Fat Free yogurt. Mix and serve.
Make your own Bento Box....2 hard boiled eggs, 4 whole grain Wasa Crackers, 1/4 cup of hummus, 6 baby carrots, English Cucumber stix, 1 Ounce or 1 square of Dark over 70% Cocoa, 1 apple quartered
Spinach Salad .... 1 Sliced Egg, 10 Sliced mushrooms, sprinkle of Parm, 1, medium tomato into wedges or 10 grape tomatoes, Ken's Caesar Lite Dressing, Sprinkle of flaxseeds on top.
Egg salad made with Eggs, Celery, and a tad of Mayo•
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2 6/22/14 8:42 P
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