Protein Vegetable Meals
Several meal ideas for Protein Vegetable meals can be found at: http://www.sandyskitchenadventures.com/
Tuna Lettuce wraps
7 oz. tuna 3 T light mayonnaise (2 fats – if too much mayo for your liking, use 1 ½ T. and choose another fat like 8 almonds) ½ cup finely diced celery up to 1 T. yellow mustard (1 condiment) 1 cup lettuce (in leaves) ½ cup finely diced cucumbers Combine tuna with ingredients and serve in lettuce. (1 condiment listed in this meal) Grilled Cheese “Sandwich”
1 ½ cups grated zucchini, wrung in a paper towel to release moisture 1 egg & 2 egg whites 1/2 cups shredded low-fat cheese Mix zucchini and eggs. Add salt and pepper. Spray griddle and spread mixture thin all over the pan. Cook on MEDIUM heat until firm enough to cut in half and flip half at a time. Cook other side until starting to lightly brown. Sprinkle with cheese and put two “bread” sides together. Cook until cheese is melted and golden brown on outside. Fast Mock Lasagna
Saute 1 ½ cups of veggies: cabbage, green & red peppers, tomatoes, green beans, zucchini, etc. Sprinkle with salt, pepper & Italian seasoning Put 1 cup of low-fat cottage cheese on top and sprinkle with 1/3 cup of low-fat mozzarella cheese. Broil or bake for a minute or two until melted on top. You can sprinkle with 1 T Parmesan cheese |
Spaghetti Zoodles
1 cup zucchini, spiralized 1/2 cup diced tomatoes (canned or fresh) 5 oz. lean ground beef or turkey 1 tsp Italian seasoning salt and pepper to taste |