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Victoria2448

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Victoria2448

*Lemon Garlic Salmon*

You'll Need:
1 Tbsp Olive oil
2 tsp on minced garlic
1 tsp lemon pepper
2 (4 to 6 oz each) Salon fillets
Lemon wedges

1. Add olive oil in large skillet over medium-high heat. Stir in garlic
2. Season salmon fillets on both sides with lemon pepper.
3. Place fillets in pan and cook for 10 minutes per inch of thickness, measured at thickest part, or until fish flakes when tested with a fork. Flip fillets halfway fillets halfway through cooking to brown on both sides.
4. Sprinkle with lemon juice before serving. Makes 2.

Nutrition facts per serving:
267cal 18 g total fat, 2.5 g sat fat, 67mg sodium, 0g carb, 0 fiber

Victoria2448

**Chicken Breast with Feta and Tomato**

You'll Need:
Marinade 4 Chicken Breasts for 2 hours in
1/2 cup olive oil
1/2 cup honey
1 tsp ground pepper
2 cloves garlic, minced

Note: Grill chicken for 5 minutes on each side

Mix stuffing together:
1/2 cup bread crumbs
1/2 cup of Feta cheese
8oz can unsalted crushed tomatoes, drained well
Fresh basil
2 cloves garlic minced
1/8 tsb pepper
1/8 cup olive oil

Directions: Place chicken in pan with stuffing mixture on top of each breast. Bake in oven 350 degrees until internal temp is 165 degrees.

Amount per serving:
325 calories, 15 gm total fat, 5 gr sat fat, 450 mg sodium, 22 carbs, 1.5 gram fiber.

Victoria2448

**Berry Spinach Salad**

8 c (ready-to eat) baby spinach or mixed salad greens (stems removed)
1.5 c raspberries or strawberries
2/3 c crumbled Gorgonzola, Blue or Feta cheese or 2oz diced Jack Gouda or Colby cheese
1/4 c toasted pine nuts, pistachios, or pecans (toast nuts: bake @ 325 for 5-10 min, stir 1-2 times)
6oz fat-free raspberry or strawberry yogurt
2 tsp canola oil or mild olive oil
2 tsp raspberry vinegar, balsamic vinegar, or lemon juice
Pepper to taste

1. Divide spinach onto 4 plates. Top with Raspberries, cheese, and nuts
2. For dressing, stir together yogurt, oil and vinegar. Season if desired. Spoon over salads.

Amount per salad:
146 calories, 8g total fat, 4 g sat fat, 319 mg sodium, 14 g carb, 5 fiber

Victoria2448

*Minestrone Soup*

1 T extra virgin olive oil
1/2 c chopped onion
1/3 c chopped celery
1 carrot, diced
4 c fat free, unsalted chicken broth
2 large tomatoes, seeded and chopped
1/2 cup fresh spinach
1 (16 oz) can chickpeas, drained and rinsed
1/2 c uncooked small-shell pasta
1 small zucchini, diced
2T chopped, fresh, basil

1. In a large saucepan, heat the olive oil over medium heat.
2. Add the onion, celery, and carrot and saute until softened, about 5 min.
3. Add garlic and continue cooking for another minute.
4. Stir in broth tomatoes, spinach, chickpeas, and pasta.
5. Bring to a boil on high heat.
6. Reduce heat and simmer for 10 min.
7. Add zucchini. Cover and cook for 5 minutes more.
8. Remove from heat and stir in basil. Serves 4.

Amount per serving:
190 calories, 4 g total fat, 0.5 g sat fat, 400 mg sodium, 30g carb, 8 g fiber

Victoria2448

Tabbouleh

1 c bulgur
1 2/3 c boiling water
1/3 c olive oil
1/3 c lemon juice
1 c chopped green onions
1 c chopped fresh parsley
1/4 c chopped mint
3 tomatoes. chopped
1 cucumber- peeled, seeded, and chopped
1/ teaspoon salt
Ground black pepper to taste.

1. Combine bulgur and boiling water in a large bowl. Cover, set aside to cook 1 hour.
2. Add oil, lemon juice, onions, parsley, mint, tomatoes, and cucumber; toss to combine. Season to taste w/ salt and black pepper. Cover, refrigerate for at least 1 hour. Serves 8.

Amount per serving:
150 calories, 9 g total fat, 1 g sat fat, 150 mg sodium, 16g carb, 5 g fiber.