2-3 cans of beans (kidney, pinto, and\or black)
1c. cooked rice
1c. corn
1 can diced tomatoes with diced chiles
1 Tbsp taco seasoning
1 can Old El Paso enchilada sauce
Mix and heat.
Serve with:
Lettuce,
Tomatoes,
Cheese,
Sour cream,
Salsa and
Chips
Chicken teriyaki salad
2-4 skinned, boneless chicken breasts
2/3 cup low sodium teriyaki sauce
1 head red leaf lettuce
1 bunch green onions, thinly sliced
1/2 pkg, square won ton wrappers, cut in strips (four strips per square)
¼ cup slivered almonds
2 Tbs sesame seeds
Dressing:
½ cup vegetable oil
8 Tbs sugar
8 Tbs red wine vinegar
1 tsp sesame oil
Marinade chicken in teriyaki sauce for 2-4 hours.
Bake chicken at 350 degrees for 35-45 min. Last five minutes broil the chicken.
Shred half of the meat; thinly slice rest of meat to lie on top.
Wash, cut and mix lettuces and onion in a serving bowl.
Fry won tons and sesame seeds in wok (I use a large skillet)
Toast almonds (I just add them to the skillet with the won tons at the end since they brown quickly.)
Toss almonds, won tons, and sesame seeds with salad. Add chicken (shredded chicken mixed in, sliced chicken on top)
SB Taco Salad
1 pound ground turkey
1 can black beans, drained
1 packet or 2 Tbsp low-sodium taco seasoning
1 1/2-2 cups water
Cook the ground turkey in a skillet until done. Drain the grease if needed. Add beans, taco seasoning and water. Simmer until moisture is gone, about 15 minutes. Serve on torn lettuce with tomatoes, cheese, salsa, avocado, sour cream, etc.
Chicken Avocado Salad
1-2 heads of lettuce ( I like romaine or green leaf), washed, dried and torn
3-4 Roma tomatoes, chopped
2 avocados, peeled and sliced
6 slices turkey bacon, cooked and chopped (optional)
3-4 boneless, skinless chicken breasts, grilled
Grill or broil chicken breasts. I season mine with McCormick's Grill Mates Montreal Chicken seasoning before grilling. Mix lettuce and tomatoes. Divide lettuce among plates and top lettuce with sliced chicken breast and garnish with sliced avocado. Dress with Cardini's Caesar dressing or a light ranch.
Cafe Rio Copycat Salad(from www.trainermomma.com)
Dressing
1 Hidden Valley Buttermilk Ranch Packet
1 cup low-fat mayo **Trainer Momma comment: I used plain, non-fat yogurt here. I just have a severe aversion to mayo. However, this made my dressing very runny. Still tasty, but runny.
1 cup low-fat buttermilk
2 tomatillos, husked and diced
1/2 bunch of cilantro
jalapeno (with or without seeds depending on spiciness preferred)
Juice of 1 Lime (1 1/2 Tablespoons bottled lime juice)
Mix all ingredients in a blender. Makes about 3 cups. As I figured it, 15 calories per tablespoon.
Salad Fixings
Romaine lettuce
Grilled or broiled chicken breasts (plain or seasoned with your favorite mexican style seasoning or grill packet or just plain chili powder and garlic powder!)
Black beans, rinsed and drained
Salsa
Cilantro for garnish
(other possibilities....baked tortilla chips, reduced fat cheese, whole wheat tortilla, brown rice, avocado)
Only 310 calories.
Ginger Citrus Salad Dressing
1 medium orange
1 lime
1 lemon
1 tsp mustard
1/2 inchx1/2 inch piece of fresh ginger (grated)
1 tsp salt
1/4 c olive oil
1/2 c peanut oil
2 tsps. sesame oil
1 Tbsp. honey
1/4 c fresh parsley
1 tsp. cilantro
Blend ingredients together in blender. Refrigerate until cold. Pour over salad greens, mandarin oranges, sliced onion, slivered almonds...whatever your little heart desires.
*This is a recipe that I use in my vitamiz (a VERY powerul blender). So if you are using a regular blender you will need to squeeze the juices from orange, lime and lemon. If you are using a strong blender then you can peel the orange, lime and lemon and seed them and put them in the blender and will not need to grate the ginger.
Olive Garden Copycat Recipe
Dressing:
1/2 c mayo
1/3 c white vinegar
1 tsp vegetable oil
2 Tbsp corn syrup
4 Tbsp freshly grated Parmesan cheese
1/4 tsp garlic salt
1/2 tsp Italian Seasoning
1/2 tsp parsley
1 Tbsp. lemon juice
Salad:
American-Blend Lettuce
red onion slices
black olives
pepporoncini peppers
croutons
tomatoes, quartered
Fresh parmesan cheese
Mix all ingredients for the dressing in the blender. Add a littls sugar to taste if too tart. Toss dressing with the salad.
