Hawaiian Chicken Salad
1 Small Fresh Pineapple
170gr Cooked Chicken Breast, Cubed
1 Cup Celery, Chopped (Optional)
1 Cup Grapes, Halved
28gr Walnuts, Chopped
1/4 Cup Orange Juice Concentrate, Thawed
Salt And Pepper To Taste
With a long sharp knife, cut the pineapple long ways into two equal halves. Start at the bottom and cut all the way through the leafy crown. Using a serrated knife, hollow out each half. Each half will be used as a serving dish for your salad. Cut pineapple into chunks. Place all ingredients in a medium bowl and toss. Fill each pineapple with salad. Chill in the refrigerator for 1 hour.
Makes two 400 calorie servings.
“Fountain of Youth” Spanish Salad
2 Cups Iceburg Lettuce
1 Medium Tomato, Cut Into Eighths
2-3 Slices Sweet Onion
28gr Swiss Cheese, Julienned
45gr. Ham, Julienned
45gr. Turkey, Julienned
5 Green Olives
Dressing:
2 Garlic Cloves, Minced
1/2 Teaspoon Worcestershire Sauce
1/2 Teaspoon Oregano
1 Tablespoon Olive Oil
1/4 Cup White Wine Vinegar
1 Teaspoon Lemon Juice
Salt and Pepper To Taste
3 Tablespoons Romano Cheese, Grated – 75
Cut lettuce into bite size pieces. In a medium bowl, toss together lettuce, tomato, onion, Swiss cheese, ham, turkey and olives. Place garlic, oregano and Worcestershire sauce in a small bowl, whisk until smooth. Slowly whisk in olive oil. Stir in vinegar and lemon juice. Add salt and pepper to taste. Pour dressing over salad and toss well.
Add Romano cheese and toss. Serve immediately.
Makes one 400 calorie serving
Roy B’s Famous Fish
2 Cups Baby Spinach
1/4 Cup Red Wine Vinegar
2 Tablespoons Olive Oil - 200
Salt, Pepper, Garlic Powder and Italian Seasonings To Taste
1 Cup Cherry Tomatoes
170gr. (Cooked Weight) Flounder, Tilapia or Mahi Mahi
Make a bed of spinach on a large dinner plate. Put vinegar in a medium bowl. Slowly whisk in 1 tablespoon oil and then spices. Add tomatoes. Set aside. Sprinkle fish with salt, pepper and spices on each side. Heat 1 tablespoon oil in a medium nonstick skillet. Cook fish 5-8 minutes each side. Place fish on spinach bed. Place tomato mixture in skillet and cook on medium high until tomatoes burst. Pour on top of fish. Serve immediately
Makes one 400 calorie serving.
“Blue Ribbon” Chili Over Rice
200gr (Cooked Weight) 95/5 Ground Beef
1 Large Onion, Chopped
1 Large Green Pepper, Chopped
4-6 Garlic Cloves, Minced
410gr. Can of Whole Tomatoes
410gr. Can of Diced Tomatoes
1 Cup Canned Dark Kidney Beans
1 Cup Canned Light Kidney Beans
1 Tablespoon Sugar
1/4 Apple Cider Cup Vinegar
Chili Powder To Taste
Salt and Pepper To Taste
Hot Sauce (Optional)
4 Cups Cooked White Rice
In a large pot, place ground beef, onion, green pepper and garlic. Sprinkle with a dash of salt and brown beef over medium heat. Add tomatoes, beans, sugar, vinegar, chili powder, salt, pepper and hot sauce. Bring to a boil, lower heat and cover. Simmer for 55 minutes. Serve over hot rice.
Makes four 400 calorie servings.