Mediterranean Lettuce Wrap

Mediterranean Lettuce Wrap

This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so simply throw it on the grill until soft and then peel the skin after it cools.

Servings: 1

Here’s what you need…

• 1 large leaf of lettuce

• 2 slices lean turkey

• 1 roasted red bell pepper, cut into 4 segments

• 2 tablespoons garlic hummus

• 1 tablespoon olive tapenade

1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.

2. Wrap the lettuce, use a tooth pick to hold it together.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.

Fruit Melody

This simple recipe makes a fast, healthy snack. The fresh pear, non-fat ricotta cheese and natural honey blend with great flavor and texture. It is also tasty with cracked black pepper instead of honey. Servings: 1

Here’s what you need…

1 fresh pear, sliced

1/4 cup nonfat ricotta cheese

1 teaspoon natural honey

1. Arrange the pear slices on a plate and spoon the ricotta cheese over the pears. Garnish with honey.

Nutritional Analysis: One serving equals: 197 calories, 0g fat, 34g carbohydrate, 5g fiber, and 6g protein.

Mango Marinated Tofu

Its Mango Season!  If you’ve ever been hesitant to try tofu then this is the perfect recipe for you.  The mango and ginger marinade gives the dish a sweet and tangy that is hard to beat.  Choose mangos that are ripe, but not overripe.  The fruit should give only slightly when squeezed.  Serve with brown rice and fresh steamed broccoli.

Yeild : 6 serving

Here is what you need…

Marinade:

• 2 teaspoons olive oil
• 3 cloves garlic
• 3 tablespoons chopped ginger
• 1/4 cup chopped yellow onion
• 2 large mangoes, chopped
• 1/4 pure maple syrup
• 1 cup vegetable broth
• tablespoons red wine vinegar
• 1/4 cup lime juice
• 1 cup orange juice
• 1/4 teaspoon allspice
• Dash of pepper
• Dash of salt

Tofu:

• 2 pounds of extra-firm tofu, drained and sliced
• 1 mango sliced
• 1 red bell pepper, cut into long slices

1. In a medium saucepan combine the oil, garlic, ginger and onion, saute over medium heat for about 5 minutes.  Add the chopped mango and saute for another 5 minutes.
2. Add the maple syrup and vegetable broth, cover and simmer for 35 minutes.  Uncover and simmer another 5 minutes.
3. Add the vinegar, lime juice, orange juice, allspice, pepper and salt.  Allow the mixture the mixture to cool and then puree in blender until smooth.
4. Place the sliced tofu and mango marinade in a sealable plastic bag or plastic container with lid.. Marinate in the fridge for one hour or overnight.
5. Preheat the oven to 375 degrees.  Place the marinated tofu in a single layer on a rimmed baking sheet, reserving half of the marinade.  Bake for 20 minutes.
6. Flip over the tofu.  Coat the remaining mango slices and pepper slices in marinade and add to pan. Bake for an additional 15 minutes
7. Serve with brown rice and steamed broccoli.

Nutritional Analysis: One serving equals 219 calories, 1g fat, 7g carbohydrate, 4g fiber and 9g protein.

Copyright  All righs reserved.

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry and Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved

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