Mediterranean Chicken

Mediterranean Chicken

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Mediterranean Chicken
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Course Entree
Prep Time 5 minutes
Cook Time 30 minutes
Servings
servings
Course Entree
Prep Time 5 minutes
Cook Time 30 minutes
Servings
servings
Votes: 0
Rating: 0
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Instructions
  1. Preheat oven to 350 degrees.
  2. Trim fat off chicken breast and slice in half long ways.
  3. Season chicken with Italian seasoning.
  4. Place chicken on baking sheet (use the rectangle bar from pampered chef) and bake for 30 minutes or until done.
  5. Once cooked, place 2 TBSP italian diced tomatoes and 2 TBSP fat free feta on top of each one and cook 5 more minutes.
  6. Enjoy!
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Flank Steak Roll-Ups

Flank Steak Roll-Ups

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Flank Steak Roll-Ups
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Course Entree
Keyword low carb, protein
Prep Time 10 minutes
Cook Time 45 minutes
Servings
4 ounce servings
Ingredients
Course Entree
Keyword low carb, protein
Prep Time 10 minutes
Cook Time 45 minutes
Servings
4 ounce servings
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. When you purchase your flank steak, ask the meat department to run it through the tenderizer for you.
  2. Preheat over to 335.
  3. Lay out flank steak and cover with spinach.
  4. Cover spinach with feta.
  5. Rull up flank steak and use toothpicks to hold in place.
  6. Bake for 45 min at 335 degrees for medium rare.
Recipe Notes

Nutrition Facts
Flank Steak Roll-Ups
Amount Per Serving
Calories 315 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 4g
Cholesterol 82mg 27%
Sodium 427mg 18%
Potassium 666mg 19%
Total Carbohydrates 2g 1%
Dietary Fiber 0.2g 1%
Sugars 0.04g
Protein 48g 96%
Vitamin A 22%
Vitamin C 4%
Calcium 18%
Iron 18%
* Percent Daily Values are based on a 2000 calorie diet.

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Spinach Feta Wrap

Spinach Feta Wrap

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Spinach Feta Wrap
Votes: 0
Rating: 0
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Prep Time 5 minutes
Cook Time 10 minutes
Servings
person
Prep Time 5 minutes
Cook Time 10 minutes
Servings
person
Votes: 0
Rating: 0
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Instructions
  1. On medium heat, coat a frying pan with cooking spray.
  2. When hot, add your egg whites, salt and pepper to taste and whisk roughly until fully cooked. Egg whites should form a patty when cooked.
  3. Add your fresh spinach and cover for 1-2 minutes, until wilted. Set aside.
  4. Lay open your tortilla shell and spread with laughing cow cheese wedge.
  5. Add your egg whites, wilted spinach, sun dried tomatoes and crumbled feta and wrap up, cut in half and serve.
  6. If making in a batch, allow the egg whites and spinach to cool completely before assembling. Wraps can be frozen.
Recipe Notes

Nutrition Facts
Spinach Feta Wrap
Amount Per Serving
Calories 274 Calories from Fat 46
% Daily Value*
Total Fat 5.1g 8%
Saturated Fat 5.3g 27%
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 7.5mg 3%
Sodium 817.3mg 34%
Potassium 150mg 4%
Total Carbohydrates 27.6g 9%
Dietary Fiber 14.2g 57%
Sugars 4.8g
Protein 24.8g 50%
Vitamin A 45.3%
Vitamin C 12.7%
Calcium 22%
Iron 10.4%
* Percent Daily Values are based on a 2000 calorie diet.

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Greek Chicken Salad

Greek Chicken Salad

The amazing flavors of oregano, parsley, coriander come together in this salad nicely!

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Greek Chicken Salad
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Course Entree
Prep Time 10 minutes
Cook Time 20 minutes
Passive Time 60 minutes
Servings
skewers
Ingredients
Course Entree
Prep Time 10 minutes
Cook Time 20 minutes
Passive Time 60 minutes
Servings
skewers
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. In a large bowl, whisk together all ingredients except chicken.
  2. Once mixed add in cited chicken. Cover and refrigerate for 30-45 minutes.
  3. Heat grill to medium-high heat.
  4. Thread chicken onto metal or wooden skewers. Be sure to soak wooden skewers for 30 minutes.
  5. Oil the grates of the grill or grill pa ad place skewers on them.
  6. Grill the chicken for 3-4 minutes then flip to over and frill the other side for 3-4 minutes or until chicken is cooked thoroughly.
  7. Once chicken is cooked, dice romaine lettuce.
  8. Cut english cucumber, take out seeds and dice.
  9. In a bowl layer, salad, cucumber, tomato, feta.
  10. Top with 3-4 ounces of cubed chicken and OPA Taziki Ranch dressing.
Recipe Notes

Nutrition Facts
Greek Chicken Salad
Amount Per Serving
Calories 189 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 3g
Cholesterol 81mg 27%
Sodium 885mg 37%
Potassium 64mg 2%
Total Carbohydrates 5g 2%
Dietary Fiber 1g 4%
Sugars 0.3g
Protein 30g 60%
Vitamin A 7%
Vitamin C 12%
Calcium 18%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.

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