Menu Planner: Cucumber, kalamata and tomato salad completes your meal

Cucumber kalamata and tomato salad

Makes 12 (1-cup) servings

Preparation time: quarter-hour


3 massive seedless cucumbers, chopped

5 small pink and yellow tomatoes, sliced

1 small pink onion, sliced into half-moons

1 cup kalamata olives, pitted and halved

1/3 cup olive oil

1/4 cup pink wine vinegar

1/2 teaspoon coarse salt

1/4 teaspoon freshly floor pepper

1/3 cup crumbled Greek feta cheese

In a big serving bowl, mix all greens. In a small bowl, whisk collectively oil, vinegar, salt and pepper; pour over cucumber combination and toss to coat. Cowl and chill no less than 2 hours. High with feta earlier than serving.

Per serving: 114 energy, 1 gram protein, 10 grams fats (79% energy from fats), 1.5 grams saturated fats, 5 grams carbohydrate, 4 milligrams ldl cholesterol, 311 milligrams sodium, 1 gram fiber.

Carb rely: 0.5.

Barbecue meatloaf

Makes 6 servings

Preparation time: quarter-hour

Cooking time: 50 minutes to 1 hour


1 1/2 kilos 93% lean floor beef

1/2 cup dry breadcrumbs

1/2 cup finely chopped onion

1/3 cup barbecue sauce, divided

1 tablespoon ready mustard

1 1/2 teaspoons chili powder

1 teaspoon garlic powder

1/4 teaspoon coarse salt

1/2 teaspoon freshly floor pepper

2 egg whites

Warmth oven to 350 levels. In a big bowl, mix beef, breadcrumbs, onion, 1 tablespoon barbecue sauce, mustard, chili powder, garlic powder, salt, pepper and egg whites. Form combination right into a 9-by-5-inch loaf on a broiler pan coated with cooking spray. Unfold remaining barbecue sauce over high of loaf. Bake 50 minutes to 1 hour or till inside temperature reaches 165 levels. Take away from oven; let stand 10 minutes. Minimize into slices.

Per serving: 254 energy, 26 grams protein, 9 grams fats (34% energy from fats), 3.3 grams saturated fats, 15 grams carbohydrate, 64 milligrams ldl cholesterol, 391 milligrams sodium, 1 gram fiber.

Carb rely: 1.

Turkey-raisin picadillo sliders

Makes 8 sliders

Preparation time: 10 minutes

Cooking time: about half-hour


1 tablespoon canola oil

1 medium onion, chopped

8 cloves garlic, chopped

3 bay leaves

1 tablespoon cumin

1 teaspoon chili powder

1/2 teaspoon floor allspice

1 1/4 kilos floor turkey breast

Coarse salt to style

Freshly floor pepper to style

1 (6-ounce) can no-salt-added tomato paste

3/4 cup water

1/2 cup golden raisins

8 whole-grain slider rolls

Warmth oven to 350 levels. Warmth oil on medium in a Dutch oven. Add onion and garlic; prepare dinner and stir 5 minutes or till softened. Add bay leaves, cumin, chili powder and allspice; stir collectively for 1 to 2 minutes. Add turkey, salt and pepper. Cook dinner 5 minutes or till turkey is not pink. Stir in tomato paste, water and raisins; prepare dinner 5 minutes to mix flavors. Cut back warmth to low; simmer 10 minutes or till thickened. Toast rolls in oven till flippantly browned. Take away bay leaves. Spoon turkey combination onto rolls and serve.

TIP: If too thick, add extra water.

Per serving: 237 energy, 21 grams protein, 5 grams fats (18% energy from fats), 0.7 gram saturated fats, 28 grams carbohydrate, 41 milligrams ldl cholesterol, 223 milligrams sodium, 2 grams fiber.

Carb rely: 2.

Gnocchi with tomato sauce

For a no-meat dinner that hits the spot, add 1 (16- to 18-ounce) bundle gnocchi to a pot of boiling water; prepare dinner in line with instructions and take away with slotted spoon after they float to high. Add 1 (6-ounce) bundle child spinach to water as soon as gnocchi has been eliminated. Boil spinach 1 to 2 minutes; take away with slotted spoon; drain. Put aside. In the meantime, puree 1 (14.5-ounce) can diced tomatoes with basil, oregano and garlic. (I used my immersion blender for simple cleanup.) Warmth 1 tablespoon olive oil in a big nonstick skillet on medium. Add 1 teaspoon crushed pink pepper to skillet; prepare dinner 1 minute, stirring. Stir tomatoes into skillet. Cook dinner 4 minutes to thicken. Stir cooked gnocchi and spinach into skillet. Divide combination amongst 4 bowls; high every with 2 tablespoons shredded part-skim mozzarella and 1 tablespoon chopped contemporary basil.

Thai beef and noodle salad

Put 1 (3 3/4-ounce) bundle cellophane noodles and three/4 cup halved snow peas in a big bowl. Pour 4 cups boiling water over all. Let sit 10 minutes or till noodles are tender. Drain; rinse underneath chilly operating water and drain once more. Shake colander to take away extra water; return to bowl. Mix 1/4 cup white vinegar, 2 tablespoons sugar, 1 teaspoon grated contemporary ginger and 1/2 teaspoon coarse salt in a jar; shake to dissolve sugar. Pour dressing over noodles and snow peas. Add 8 ounces thickly sliced deli roast beef (reduce into strips), 1 1/2 cups sliced seedless cucumber and 1/2 cup chopped contemporary mint. Garnish with chopped peanuts and serve.

Parma-style flounder

In a small bowl, combine 1/2 teaspoon dried rosemary, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Brush one aspect of 4 (6-ounce) flounder fillets with olive oil; sprinkle every with spice combination. Wrap a slice of prosciutto round heart of every fillet; put aside. In an 8-by-11-inch baking dish, organize 8 tomato slices in a single layer; drizzle with one other teaspoon oil. Microwave on excessive (100% energy) 1 minute. Place flounder in a single layer on tomatoes; cowl with waxed paper. Microwave on excessive 3 minutes or till opaque all through. Take away from microwave; let stand 2 minutes, coated.

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