Chicken & Black Bean Salad with Feta
Servings: 1 Medium
1/4 tsp red pepper flakes, 1 tsp
2 oz boneless, skinless chicken breast
1 tsp dijon mustard
1/2 tsp ground oregano dried
1/2 clove Garlic raw
1 tsp Oil olive
1/2 tbsp Lemon juice
1/4 tbsp Honey
1/4 cup Artichokes hearts chopped, drained
1/2 tbsp Capers
1 oz Cheese feta
1 Italian Tomato, sliced
1/4 cup Onions raw
1/4 cup black beans (no salt)
1 cup Arugula raw
1 cup green leaf Lettuce or romaine
1/3 cup yellow Pepper sliced
401 calories, 38g Carbs ,12g Fat, 31g Protein
Instructions:
Dressing: combine olive oil, lemon juice, honey, dijon mustard, red pepper flakes, oregano, and minced garlic.
Layer salad ingredients in bowl; top with dressing.
Hearty Black Bean Soup
Makes 4 medium sized servings.
Ingredients
- 3 cup Black beans, canned and drained
- 1 1/2 cup Vegetable broth
- 2 cup Chunky salsa
- 1 1/2 cup Firm tofu, pieces
- 2 tsp Cumin
- 1 tbsp Light sour cream
- 1 cup Brown rice, cooked
Topping
- 1 1/2 tbsp Light sour cream
- 1 tbsp Chives
Instructions:
- Place 2/3 of the beans and all other ingredients except rice in the blender and puree.
- Mix with cooked rice, add the remaining 1/3 of the beans.
- Simmer for 15 minutes, stirring frequently.
- Let cool, mix well and serve.
- Garnish with 1 1/2 tablespoon of light sour cream and sprinkle with chives.
Chicken Kebabs with Mint Sauce
Low Fat Chicken with a Middle Eastern Flavor
Prep Time: 25 Minutes
Cook Time: 8-10 Minutes
Servings: 4
Ingredients
Ingredients
16 oz Boneless Skinless Chicken Breast
2 cups Cherry Tomatoes
1 Onion raw, large
2 tsp Oil Olive
2 Garlic cloves
1 tsp Oregano
½ tsp Salt
½ tsp Black Pepper
¼ cup Lemon Juice
½ cup Low Fat Plain Yogurt
2 tbsp Fresh Mint
½ tsp Lemon Rind
1. Grate lemon peel, mince garlic, cut chicken into 16 cubes, cut onion into 16 chunks.
2. In a small bowl, combine yogurt, mint, lemon zest, 1/4 tsp. salt, and 1/4 tsp. pepper. Cover and refrigerate until serving time.
3. In shallow bowl, combine lemon juice, oil, garlic, oregano, remaining 1/4 tsp. salt and 1/4 tsp. pepper. Add chicken and onion, tossing to coat. 4. Alternately thread chicken, onion and cherry tomatoes onto 8 skewers. Place kebabs on preheated medium-high grill, turning occasionally, for 8-10 minutes, or until chicken is cooked through. Serve with minted yogurt sauce.
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