Spinach & Cheese Pie
1 package (10 ounces) Frozen chopped spinach thawed drained
1 Cup fat free cottage cheese
1 Cup egg substitute
¼ tsp. Pepper
8 ounces fat free cheddar cheese shredded
3 Tbsp. Whole wheat flour
½ cup sliced mushrooms
½ medium onion chopped
Preheat the oven 350 degrees. Spray pie dish with cooking spray. Mix all ingredients together in a large mixing bowl. Pour into the prepared pan. Bake 25- 35 minutes until set.
Nutrition facts: serves 6
Calories: 160
Fat: 2g
Sat. fat: 0 g
Cholesterol: 0 mg
Sodium: 260 mg
Carbohydrate: 12 g
Fiber: 3 g
Protein: 23 g
Shrimp & Tomato Summer Salad
​2 Tbsp. Olive oil
2 Tbsp. Red wine vinegar
¾ Tsp. Salt
¼ Tsp. Pepper
½ Cup Chopped parsley
¼ Cup Thinly sliced mint
1 Lbs. Cooked large shrimp (Shelled and deveined)
4 (About 2 ½ lbs) Ripe tomatoes cut into 1" chunks
1 English cucumber Or 4 baby cucumbers cut into 1" chunks
1 Small red onion, diced
½ Cup (About 2 oz.) Crumbled feta cheese
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Directions:
1. In serving bowl, whisk together oil, vinegar, salt & pepper. Stir in parley and mint.
2. Add shrimp, tomatoes, cucumber, and onion to dressing in bowl. stir to combine.
​Sprinkle salad with feta to serve. Serve room temperature or cover and refrigerate to serve later.
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Calories: 200
Total fat: 8G
Sat. fat: 2G
Cholesterol: 13G
Fiber: 3G
Protein: 20G
Chicken & Bean Enchiladas
1 (16 oz) can fat free refried beans
3 cups cooked white meat chicken, chopped or shredded
10 whole wheat flour tortillas
1 (4 oz) can green chopped chilies
1 (10 oz can) enchilada sauce
8 ounces shredded 2% sharp cheddar cheese
½ cup light or fat free sour cream or 0% fat Greek yogurt
Minced fresh onion (optional)
Salsa of your choice
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1. Preheat oven to 350 degrees
2. Gently combine chicken and beans in a medium bowl, enough to break up the chicken into small pieces
3. Place â…“ cup of bean/chicken mixture in a long single row on a tortilla and roll it up
4. Place the roll in a 9 x 13 baking dish, then repeat with the remaining 7 tortillas
5. Pour enchilada sauce over each rolled tortilla
6. Sprinkle shredded cheese over the top of the enchiladas 7. Place in oven uncovered and bake for 30 minutes
8. Serve enchiladas with light or low fat sour cream and top with onions, black olives and salsa, if desired.
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Servings: 10
Serving Size: 1 enchilada
Nutrition Information
Calories: 250
Fat: 5 g
Saturated Fat: 0 g
Cholesterol: 70 mg
Sodium: 350 mg
Carbohydrate: 34 g
Fiber: 5 g
Protein: 23 g
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