Tag Archives: Vegetarian

Cucumber Tomato Salad with Pita Croutons

8 Jul


1 Cucumber, chopped
3 Tomatoes, chopped
2 green onion, chopped

2 Tbsp Light Ranch Dressing
2 Tbsp low-fat Plain Yogurt

1 pita, whole-wheat, cut into small bite size pieces
1 tbsp Olive Oil
1 tbsp Parmesan Cheese, shredded


Pre-heat oven to 275. In a bowl add pita pieces, olive oil, and parmesan cheese. Coat pita pieces well. Transfer to a baking sheet that has been sprayed with cooking spray.

Bake for 25 to 30 minutes. Turning halfway through.

Meanwhile Toss Salad with Dressing and set in refrigerator to marinate.

Serving Size: 4

Nutrition Info
  • Calories: 103.0
  • Fat: 6.1g
  • Carbohydrates: 10.4g
  • Protein: 2.9g

Skinny Black Bean and Cheese Enchilada Casserole

11 Jun

My all time favorite food is Mexican. I’m always creating new ways to enjoy the typically high calorie food into low-calorie, healthy dishes without losing the flavors I love so much. With this Skinny Black Bean and Cheese Enchilada Casserole recipe I have to say I hit it out of the park. This is a new favorite in my adobe. I hope you enjoy too!

Skinny Black Bean and Cheese Enchilada Casserole


3/4 Cup Cheddar Cheese, shredded
1 can Black Beans – Cuban Recipe, S&W brand
1 Tomatoes, diced
1 Cup Cottage Cheese, low-fat, low sodium
3 to 4 Green Onions, sliced
1/4 Tbsp Taco Seasoning (recipe below)
9 Corn Tortillas, cut into 4 pieces per tortilla
1/2 Cup Taco Sauce
3/4 Monterey Jack Cheese, shredded
Cooking Spray


Preheat oven 375 degrees.

In a bowl mix the first 6 ingredients well.

Arrange the first 12 tortilla pieces in a 1 1/2 quart baking dish that has been sprayed with cooking spray.

Add half the bean and cheese mixture on to the tortilla pieces.

Add the next 12 tortilla on top of the mixture. Then add the remaining bean and cheese mixture and top with the last of the tortilla pieces.

Top with the taco sauce and then the Monterey jack cheese.

Bake at 375 for 20 minutes.

Serving Size: 4

Nutrition Info
  • Calories: 431.4
  • Fat: 16.3g
  • Carbohydrates: 44.3g
  • Protein: 25.7g

Taco Seasoning

2 tbsp Chili powder
1 1/2 tbsp Whole Wheat Flour (optional)
2 tsp Cumin
2 tsp Ground Oregano
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
1/2 tsp Cayenne pepper
1/2 tsp Paprika

Store in an air tight container.
I don’t add salt to this because I like to be able to control the salt I use when I cook.

Skinny Cucumber Tea Sandwich

10 Jun

Skinny Cucumber Tea Sandwich


2 Whole Wheat Bread
4 Cucumber Slices, cut in half

2 Tbsp Greek Yogurt Cheese
1 Tbsp Fresh Chives, chopped
pinch of salt (or more to taste)
pinch a ground pepper (or more to taste)


Slice cucumber and place on paper towel.

In a small bowl combine yogurt cheese, chives, salt and pepper.

Spread the yogurt cheese evenly between bread. Top two of the bread slices with the cucumber slices, then the remaining bread slices. Cut the crust off and slice diagonally.

To Make Yogurt Cheese

Line a colander with several layers of cheese cloth and set over a bowl. Add 1 cup yogurt, cover with plastic wrap and place in refrigerator. Let drain for 12 to 48 hours (depending on the consistency you desire).

Serving Size: 4

Nutrition Info
  • Calories: 51.1
  • Fat: 0.8g
  • Carbohydrates: 9.5g
  • Protein: 2.6g

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