Basil-Lemon Stir Fry

When all else fails, and you don't know what to make for dinner just throw a bunch of fresh veggies into a sauté pan.

 



 



 

Ingredients & Nutritional Information:

• 2 cups of Yellow Squash, sliced & halved

          Calories: 40, Fat: 0g, Carbs: 8g, Sugars: 4g, Protein: 4g

• 1 cup of French Green Beans

          Calories: 21, Fat: 0g, Carbs: 5g, Sugars: 2.5g, Protein: 1.7g

• 1/2 cup of Cannellini Beans (Bush's Reduced Sodium)

          Calories: 100, Fat: 0g, Carbs: 19g, Sugars: 0g, Protein: 7g

• 2 TBS of Reduced Fat Feta Cheese

          Calories: 30, Fat: 1.8g, Carbs: 0.5g, Sugars: 0g, Protein: 3g

• 10 Cherry Tomatoes

          Calories:25, Fat: 0g, Carbs: 5g, Sugars: 3g, Protein: 0.5g

• 5 Medium Black Olives, sliced

          Calories: 25, Fat: 2g, Carbs: 1g, Sugars: 0g, Protein: 0g

• 2 Garlic Cloves

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.1g, Protein: 0.4g

• 1/2 of a Lemon, juice of

          Calories: 6, Fat: 0g, Carbs: 2g, Sugars: 0.6g, Protein: 0.1g

• 1 TBS of Fat Free Italian Dressing

          Calories: 8, Fat: 0g, Carbs: 1.5g, Sugars: 1g, Protein: 0g

• Basil
• Cayenne Pepper & Sea Salt
• Cooking Spray

Entire Recipe: Calories: 263, Fat: 3.8g, Carbs: 44g, Sugars: 11.2g, Protein: 16.7g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Combine basil & garlic in a food processor.  Pulse until blended & combined.
3. Put cherry tomatoes in a small bowl.  Spray with cooking spray and add a dash of sea salt.  Toss around until coated.
4. Place tomatoes on a lined baking sheet and bake for approximately 10 minutes.
5. Heat a saucepan to medium.  Once hot spray with cooking spray.
6. Add green beans, squash, basil/garlic, and lemon juice to the pan.  Sauté for a few minutes before adding the beans.
7. Sauté until veggies are combined and have begun to brown.  Remove from the heat.
8. Place veggies on a plate and top with roasted tomatoes, feta, black olives, Italian dressing, salt & pepper.

Mediterranean Stuffed Peppers

Whew, what a weekend.  I am on day 8 of a 12 day work stretch, so the simpler the recipe the better.  This one takes less than 20 minutes from start to finish and is super delicious!

 









Ingredients & Nutritional Information:

• 1 Bell Pepper

          Calories: 50, Fat: 0g, Carbs: 12g, Sugars: 0g, Protein: 2g

• 1 cup of Yellow Squash, sliced & quartered

          Calories: 20, Fat: 0g, Carbs: 4g, Sugars: 2g, Protein: 2g

• 2 TBS of Red Onion, diced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.9g, Protein: 0.2g

• 2 Garlic Cloves, minced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.1g, Protein: 0.4g

• 1 Laughing Cow Wedge (Light Creamy Swiss)

          Calories: 35, Fat: 1.5g, Carbs: 1g, Sugars: 1g, Protein: 2g

• 5 Medium Black Olives, pitted & sliced

          Calories: 25, Fat: 2g, Carbs: 1g, Sugars: 0g, Protein: 0g

• 3 Cherry Tomatoes, seeded & sliced

          Calories: 6, Fat: 0g, Carbs: 2g, Sugars: 0.8g, Protein: 0g

• 3 TBS of Reduced Fat Feta

          Calories:45, Fat: 2.6g, Carbs: 0.8g, Sugars: 0g, Protein: 4.5g

• Cooking Spray
• Salt & Pepper

Entire Recipe: Calories: 197, Fat: 6.1g, Carbs: 24.8g, Sugars: 4.8g, Protein: 11.1g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Slice the bell pepper in half.  Remove the seeds and membrane.
3. Heat a frying pan to medium.  Once hot, spray with cooking spray and sauté squash, onion, and garlic until browned.
4. Remove the vegetables from heat and place into a separate dish.
5. Stir in Laughing Cow wedge until well combined.
6. Add olives, 2 TBS of feta, and tomatoes.
7. Divide the mixture among the bell pepper shells.
8. Sprinkle with the remaining TBS of feta, salt & pepper.
9. Bake for approximately 12 minutes.