How to Make Green Bean Salad with Cherry Tomatoes and Feta

Green bean salad with cherry tomatoes and feta

Makes 6 servings

Preparation time: 15 minutes

Cooking time: 5 to 8 minutes


1 1/2 pounds green beans, trimmed and cut into 1-2 inch pieces

1 tbsp plus 1/4 tsp coarse salt, divided

12 ounces cherry tomatoes, halved

1/4 cup extra virgin olive oil

2 tablespoons chopped fresh mint

2 tablespoons chopped fresh parsley

1 tablespoon lemon juice

1/4 teaspoon pepper

2 ounces Greek feta cheese, crumbled (1/2 cup)

In a large saucepan over high heat, bring 2 liters of water to a boil. Add green beans and 1 tbsp salt; return to boil and cook 5 to 8 minutes or until beans are bright green. Meanwhile, fill a large bowl halfway with ice and water. Drain the beans in a colander and immediately transfer to an ice bath. Drain when the beans are no longer hot to the touch. Dry well. Place the beans, tomatoes, oil, mint, parsley, juice, pepper and 1/4 tsp salt in a bowl and toss to combine. Transfer to a serving platter; sprinkle with feta and serve.

Per serving: 153 calories, 4 grams protein, 12 grams fat (63% calories from fat), 2.7 grams saturated fat, 11 grams carbs, 8 milligrams cholesterol, 340 milligrams sodium, 4 grams fibers.

Number of carbohydrates: 1.

Turkey and bulgur salad

Makes 4 servings

Preparation time: 15 minutes; standing time: 30 minutes

1 cup bulgur

2 cups boiling water

12 ounces cooked turkey breast, cut into bite-size pieces

2 medium tomatoes, coarsely chopped

1 small cucumber, seeded and thinly sliced

1/2 small red onion, finely chopped

1/3 cup chopped flat-leaf parsley

1/4 cup fresh lemon juice

2 tablespoons olive oil

1/2 teaspoon cumin

1/4 teaspoon coarse salt

1/4 teaspoon pepper

Red tip lettuce leaves

Place the bulgur in a medium bowl; pour boiling water over the bulgur, cover and leave for 30 minutes. Drain well. In large bowl, combine bulgur, turkey, tomatoes, cucumber, onion and parsley; mix gently. In a small bowl, whisk together juice, oil, cumin, salt and pepper. Drizzle dressing over bulgur mixture; mix well. Pour over the lettuce leaves and serve.

Per serving: 337 calories, 32 grams protein, 9 grams fat (24% calories from fat), 1.4 grams saturated fat, 33 grams carbs, 65 milligrams cholesterol, 266 milligrams sodium, 6 grams fibers.

Number of carbohydrates: 2.

Butterfly pasta with alfredo sauce

Makes 4 servings

Preparation time: 15 minutes

Cooking time: less than 10 minutes


8 ounces of butterfly pasta

1/2 cup frozen green peas

1 1/2 teaspoons of butter

1 clove garlic, minced

1 1/2 tablespoons flour

1 cup half and half

1/4 teaspoon coarse salt

1/4 teaspoon white pepper

1/4 teaspoon nutmeg

1/4 cup parmesan cheese

Cook the pasta according to the instructions; place the peas in a colander and pour the pasta over them to drain. Put back in the pot. Meanwhile, melt the butter in a small saucepan over low heat; add the garlic and cook for 1 minute. Whisk the flour in the mix. Slowly add half and half until well blended. Whisk together salt, pepper and nutmeg; bring to a boil, whisking frequently. Simmer 5 minutes or until thickened. Remove from heat and stir in cheese until melted. Add sauce to pasta; stir to combine and coat. Serve.

Per serving: 310 calories, 14 grams protein, 4 grams fat (11% calories from fat), 1.9 grams saturated fat, 56 grams carbs, 8 milligrams cholesterol, 304 milligrams sodium, 2 grams fibers.

Number of carbohydrates: 4.

Roasted sausage, peppers and onion

Roast all sausage links without breakfast in a 400 degree oven with quartered peppers and onions for 30 minutes or until vegetables are tender. Slice the sausage before serving. Add hash browns (frozen), a wedge of lettuce and rye bread to complete the meal. Sprinkle the peaches with nutmeg for an easy dessert.

Dijon chicken

Heat 2 teaspoons canola oil in medium skillet. Brown 1 pound chicken cutlets; remove to a plate. In the same skillet, whisk together 1 (10 3/4 ounces) low-sodium condensed cream of chicken soup, 3/4 cup water and 2 tablespoons Dijon mustard. Add cutlets; cover and simmer for about 5 minutes or until no longer pink in the center. Serve the chicken with brown rice, steamed broccoli drizzled with lemon juice, Boston lettuce salad and a baguette.

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