Tag Archives: tomatoes

Avocado and Chicken Pizza

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Ingredients

Tortillas (like La Tortilla Factory Smart and Delicious tortillas that are lower in carbs and calories and higher in fiber)

Avacado Spread (recipe below) (2 cups)

Chicken, cooked and cut into 1″ chunks, or pulled apart

Pizza Toppings, such as:

red onion, diced

tomatoes, diced

cilantro

reduced fat cheddar cheese

avocado, cut into 1″ pieces

Directions

Preheat oven to 400F. Place tortillas on a baking sheet and bake them for about 5-8 minutes (turning over halfway through), just enough to crisp them up a bit so you have a nice, crispy crust instead of a soggy, droopy crust. Be sure to keep an eye on them, you don’t want to burn them but if you don’t crisp them up enough, once the pizzas are loaded with toppings and baked, the crust won’t firm up as much.

Once the tortillas are crisped up a bit, pull them out of the oven and let cool for a few minutes. Spread each tortilla with about 1/2 cup of the avocado spread and sprinkle on toppings. Bake for about 6-8 minutes or until cheese is fully melted.

Nutritional Information, per pizza (makes 4 pizzas)

keep in mind, a lot of the fat in this comes from the avocado spread, which is a “good” fat

Calories: 475

Fat: 29 g

Carbs: 36 g

Sodium: 844 mg

Fiber: 20 g

Protein: 32 g

Sugars: 2 g

Avocado Spread

2 avocados

1 small onion, chopped finely

1 lime, juiced

2 tsp. garlic

1/2 tsp. salt

Cut the avocados in half, take out the pit and scoop the avocado out of the shells and into a medium sized bowl. Add remaining ingredients and mash thoroughly with a potato masher. Set aside. Makes about 2 cups.

Nutritional Information, per serving

(for 1/2 cup avocado spread, makes about 4 servings)

Calories: 156

Fat: 13 g

Protein: 2 g

Sugars: .4 g

Fiber: 6 g

Carbs: 10 g

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Mediterranean Quinoa Salad

 

mediteranean quinoa salad

 

 

 

 

 

With Summer right around the corner and Spring FINALLY arriving, I’ve been craving this particular dish quite a bit lately and finally decided to get into the kitchen and make it. Good thing I did, too, because I made enough to share with friends and got some of them hooked on it too (and quinoa in general)! This is great served as a side dish with any meal or as a light lunch or dinner.

 

Ingredients

2 cups water
1 cup uncooked quinoa
⅓ cup red wine vinegar (or apple cider vinegar)
¼ cup olive oil (or grape seed oil)
1 medium red onion, diced
1 red pepper, diced
2 Roma tomatoes, seeded and diced
½ cup chopped Kalamata olives
½ cup crumbled reduced-fat feta cheese
½ cup chopped fresh cilantro
1 tsp sea salt
½ tsp freshly ground pepper
Juice of one fresh lemon

 

Directions

  1. In a medium sized saucepan bring water and quinoa to a boil over medium heat. Once it begins to boil, reduce to a simmer and cook, covered, for 15-20 minutes or until water is fully absorbed and the quinoa becomes fluffy. Lightly stir the quinoa and cool for 5 minutes.
  2. Add the oil (I used a basil pesto flavored grape seed oil that I had, feel free to get a little creative and/or change things up a little) and vinegar and let the quinoa come to room temperature.
  3. Add the onion, tomatoes, pepper, olives, cilantro (I didn’t have any fresh cilantro on hand but I did have dried cilantro so I used about 1/2 – 1 Tbsp. of that), and salt and pepper. Stir thoroughly. Add feta cheese and combine. Chill for 2 hours to let flavors combine. Squeeze lemon juice over salad right before serving to enhance the flavors.

Nutritional Information

(per serving, serves 8)

Calories 235.0
  Total Fat 13.9 g
  Saturated Fat 1.9 g
  Polyunsaturated Fat 0.6 g
  Monounsaturated Fat 5.0 g
  Cholesterol 5.0 mg
  Sodium 435.4 mg
  Potassium 157.0 mg
  Total Carbohydrate 22.7 g
  Dietary Fiber 2.6 g
  Sugars 2.1 g
  Protein 6.2 g

 

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Lentil Casserole – Greek Style

greek lentil casserole

 

 

 

Ingredients:

1 cup brown lentils, picked over and rinsed if needed
1 large onion, chopped
2 tsp. minced garlic
1 cup + 2 T vegetable stock or broth (canned vegetable broth is fine here)
1 bay leaf
1/2 tsp. fresh ground black pepper
1/2 tsp. Greek oregano
1 tsp. Greek Seasoning
1 can (14.5 oz.) stewed tomatoes, drained and slightly mashed
1 green bell pepper, seeds removed and finely chopped
1 red bell pepper, seeds removed and finely chopped
3/4 cup crumbled Feta cheese

Instructions:

Preheat oven to 375F.  Use a 3 quart casserole dish with a tight-fitting lid.  Combine lentils, chopped onion, minced garlic, vegetable broth, bay leaf, black pepper, Greek oregano, and Greek seasoning in the casserole dish and bake covered for 45 minutes.
While lentils bake, drain the tomatoes and mash gently inside the can with a fork.  Cut seeds out of the bell peppers and finely chop, and crumble enough Feta to make 3/4 cup.
After 45 minutes, take lentils out of the oven, stir in the crushed tomatoes, put the lid back on and bake for 15 minutes more.  Then take out again, gently mix in the finely chopped bell pepper and 2/3 of the Feta.  Crumble the rest of the Feta over the top and bake 15-20 minutes more, or until the Feta is starting to melt and get lightly browned.  Serve hot.
Nutrition Facts

  4 Servings

Amount Per Serving
  Calories 177.6
  Total Fat 6.3 g
  Saturated Fat 4.2 g
  Polyunsaturated Fat 0.3 g
  Monounsaturated Fat 1.3 g
  Cholesterol 25.0 mg
  Sodium 576.7 mg
  Potassium 318.9 mg
  Total Carbohydrate 22.1 g
  Dietary Fiber 6.0 g
  Sugars 5.1 g
  Protein 9.7 g
  Vitamin A 12.1 %
  Vitamin B-12 7.9 %
  Vitamin B-6 16.6 %
  Vitamin C 54.9 %
  Vitamin D 0.0 %
  Vitamin E 1.7 %
  Calcium 16.9 %
  Copper 9.0 %
  Folate 27.9 %
  Iron 13.0 %
  Magnesium 7.6 %
  Manganese 17.3 %
  Niacin 5.1 %
  Pantothenic Acid     6.6 %
  Phosphorus     20.3 %
  Riboflavin 17.2 %
  Selenium 8.5 %
  Thiamin 10.9 %
  Zinc 10.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Green bean, Tomato and Feta Salad

Ingredients:
12 oz. fresh green beans, ends trimmed and cut into bite-sized pieces
1 lb. cherry or grape tomatoes, cut in half
2 green onions, cut on the diagonal into thin slices
1/2 cup crumbled Feta cheese

Dressing Ingredients:
3 T olive oil
2 T apple cider vinegar
1 tsp. lemon zest (zest the lemon first and then squeeze the juice)
1 T fresh-squeezed lemon juice
3/4 tsp. salt
1/2 tsp. freshly-ground black pepper
1 tsp. dried oregano
1 tsp. dried basil

Instructions:

Whisk together the dressing ingredients so the flavors can combine while you prep the other ingredients. Trim ends of beans and cut into bite-sized pieces.
Bring a medium-sized pot of salted water to a boil, add beans and cook for 3-4 minutes, or until barely tender-crisp. (Taste a bean to be sure.) While beans cook, cut cherry tomatoes in half and slice green onions.

When beans are tender-crisp, drain into a colander placed in the sink, then rinse beans with cold water until they’re cool. Drain beans again, then put them between a double layer of paper towels and blot dry. (Don’t skip this step or the salad will be watery.)

Combine beans, tomatoes, and green onions in a salad bowl and toss with dressing until evenly distributed. Add crumbled Feta and stir to combine. Serve immediately.

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Meatless Monday – Chickpea Style

Chickpea Croquettes with Greek Salad Topping

Serves 4

I love finding new and delicious ways to use chickpeas (because, quite frankly, I don’t care for them too much) so I was happy to have come across this recipe, which I found to be very tasty. The thing I don’t like much about chickpeas is the texture of them whole, so when I made these I did actually mash them up a bit instead of leaving them whole. I also added a couple of Kalamata olives (chopped up) and extra tomatoes to the topping.

Topping

  • 1 cucumber, quartered and sliced (1 cup)
  • 1 cup cherry tomatoes, quartered
  • 2 green onions, chopped
  • 2 Tbs. lemon juice
  • 1 Tbs. olive oil
  • ½ cup crumbled low-fat vegan feta cheese, optional

Croquettes

  • 1 cup chickpea flour
  • 2 tsp. ground cumin
  • 1 tsp. chili powder
  • ½ tsp. salt
  • 1 15-oz. can chickpeas, rinsed and drained
  • 4 green onions, chopped (½ cup)
  • ½ cup diced red bell pepper
  • ¼ cup chopped fresh parsley
  • 2 Tbs. lemon juice
  • 1 Tbs. olive oil
  • 2 cloves garlic, minced (2 tsp.)

To make the Topping:

Toss together cucumber, tomatoes, green onions, lemon juice, and oil in bowl. Gently stir in feta crumbles. Season with salt and pepper, if desired, and set aside.

To make Croquettes:

1. Whisk together chickpea flour, cumin, chili powder, and salt in bowl. Whisk in 3/4 cup hot water. Stir in remaining ingredients, and season with salt and pepper, if desired.

2. Coat nonstick skillet with cooking spray; heat over medium heat. Scoop 4 ı/4-cup dollops of chickpea mixture into skillet, and reduce heat to medium-low. Cook 3 to 4 minutes, or until golden.

3. Flip with spatula, and cook 3 to 4 minutes more. Repeat with remaining chickpea mixture. Serve each Croquette topped with 1/4 cup Topping.

Nutritional Information

Per Serving (2 croquettes with topping):

  • Calories: 314
  • Protein: 12 g
  • Total Fat: 11 g
  • Saturated Fat: 1 g
  • Carbohydrates: 45 g
  • Cholesterol: 0 mg
  • Sodium: 534 mg
  • Fiber: 9 g
  • Sugar: 6 g

http://www.vegetariantimes.com

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Fajita Salad

A few days ago I was in a predicament. You see, I had recently found my new favorite restaurant go-to meal (you know the meal you end up choosing EVERY time, even after you go in thinking you’ll try something different?) and I was craving it – BADLY. So badly I was considering selling my laptop just so I could go out and get it. Well, okay, I wasn’t seriously considering selling the laptop; if I did how would I be able to blog about my new recipe??

You may be wondering, why didn’t I just go out to eat and get it then? Well, like many people in the world, after I paid my (always increasing) bills, I simply didn’t have the money to. But you know what I realized I did have? EVERYTHING to make it. At home! Where it turns out to be *GASP* much cheaper!

I am telling you, people, this salad is so satisfying and delicious I would much rather spend the time making it at home than going out to eat. I mean, quite honestly (not to toot my own horn or anything, but…) I like mine better! Other than tasting as beautiful as it looks, it’s healthier than the alternative because it’s not served in a huge deep-fried tortilla bowl that only taunts me as I eat the healthy veggies of the salad…

You know you want me. I’m crispy. I’m crunchy. I practically melt in your mouth. (says the deep fried shell)

Yes. I do. Wait. NO! It’s only the fat and grease that melts in my mouth. You should be ashamed of yourself for putting such healthy veggies on top of you! (my conversation with said deep fried shell)

Imagine the looks I get from the waiter witnessing THAT conversation!

Aside from the shell that seems to take away the healthy goodness of a SALAD, I enjoy my homemade version because I control what I put in it, which means I know what is going into my body. No MSG, no added salt, no Silicon Dioxide, etc.

So, without further ado (drum roll please!)

 

 

Fajita Salad

1-2 large onions, roughly chopped (any type you prefer. I love onion so I used 2 large white onions that I had on hand)

2 bell peppers, roughly chopped (any color)

1 cup frozen corn kernels ( I used 1 ear of corn, cut off the cob)

1 can black beans, drained and rinsed, no salt added

1-2 large tomatoes, roughly chopped

3/4 cup greek yogurt (or sour cream if you prefer)

1/4 cup (or more or less, to your liking) taco seasoning (free of Silicon Dioxide and any other additives)

low-fat milk, to thin (I use a couple of tablespoons)

lettuce ( I use an Artisan mix that I tear apart and clean with the help of my wonderful salad spinner)

optional: 2 cups cooked chicken ( I prefer mine without but it suites the salad quite well to add it)

optional: Guacamole

optional: shredded cheddar cheese

Directions:

In a skillet over medium heat saute onions, peppers and corn until tender (don’t over cook them, you don’t want them mushy), usually about 7-10 minutes. Once tender, add black beans, greek yogurt, taco seasoning, and milk to thin.

Place about 1 – 1 1/2 cups worth of this mixture onto your plate. Top that with cheese if you’re using it. Your plate should look something like this…

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Then top that with a generous amount of lettuce and your tomatoes and guacamole, should you choose. You should end up with a finished product similar to this…

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Then I like to mix it all up really good to evenly distribute all the yummy goodness. Of course, then it doesn’t look as pretty so I didn’t take a picture of that 😉

I hope you give this one a try and enjoy it as much as I do!

-KJ

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Black Bean Salsa

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Ingredients:

2 cans black beans- drained and rinsed

1 can corn, no added salt (or fresh cooked and cut corn on the cob)- drained and rinsed

2 cups tomatoes – chopped

1/2 onion – chopped

2 Tbsp balsamic vinegar

3 Tbsp grape seed or olive oil

2 Tbsp (more or less to taste) fresh cilantro- chopped

2 garlic cloves- chopped

2 tsp. freshly squeezed lime juice

salt and pepper to taste

 

Directions:

Combine oil, vinegar, cilantro, and garlic in a medium bowl, and mix well.  Stir in beans, corn, onion and tomatoes and toss.  Chill in refrigerator at least 30 minutes before serving.

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