Chicken Wrap

Servings

Servings Per Recipe: 4

Ingredients

• 1 cup plain nonfat yogurt
• ½ tsp jarred, minced garlic
• ½ cup loosely-packed, roughly-chopped cilantro or mint
• Pepper to taste
• 3 cups diced, baked skinless chicken breast
• 4 large whole-wheat wraps
• 3-5 pre-washed lettuce leaves

Directions

1. In a medium mixing bowl, combine yogurt, garlic, and herbs. Stir until blended. Add pepper to taste. Add chicken breast and stir until well-coated.
2. Place lettuce slices and ¼ of the chicken mixture on each whole-wheat tortilla and wrap.

Nutritional Information*

Amount Per Serving: 330 calories, 43g protein, 22g carbohydrate, 8g fiber, 10g fat, 2g saturated fat, 85mg cholesterol, 825mg sodium

*Calculated using FlatOut Multi-Grain Flatbread (higher in fiber & protein than most tortillas)

Tossed Peach Salad

Servings

Servings Per Recipe: 4

Ingredients

• 1- 10 oz bag salad greens
• 1 large fresh peach, cut into wedges
• ½ cup cucumber, thinly sliced
• ¼ cup crumbled feta cheese
• ¼ cup red onion, thinly sliced
• ¼ cup light poppy seed dressing

Directions

1. Combine salad greens, peach, cucumber, feta cheese, and onion in large salad bowl. Lightly toss with salad dressing.

Nutritional Information

Amount Per Serving: 100 calories, 4g protein, 12g carbohydrate, 2.5g fiber, 5.5 g fat, 2g saturated fat, 8mg cholesterol, 230mg sodium

Mediterranean Pasta Salad

Servings

Servings Per Recipe: 8

Ingredients

• 16 oz whole wheat rotini pasta, cooked & chilled
• 2 pints grape tomatoes, halved
• 2 yellow bell peppers, chopped
• 1 14 oz can water-packed artichoke hearts, drained & coarsely chopped
• 10 large fresh basil leaves, cut into strips
• 3 Tbsp olive oil
• ¼ cup red wine vinegar
• 2 cloves garlic, minced
• Ground pepper to taste

Directions

1. Combine pasta, tomatoes, bell pepper, artichokes, & basil in large bowl.
2. In a small bowl combine oil, vinegar, garlic, and pepper. Pour over pasta mixture and mix gently. Refrigerate for at least 30 minutes.

Nutritional Information

Amount Per Serving: 265 calories, 11g protein, 40g carbohydrate, 8g fiber, 6g fat, 1g saturated fat, 0mg cholesterol, 195mg sodium

Balsamic Strawberries & Ice Cream

Servings

Servings Per Recipe: 4

Ingredients

• 2 tsp butter
• 2 cups strawberries, halved
• ¼ cup Splenda
• 1½ Tbsp balsamic vinegar
• 2 cups low-fat vanilla ice cream (ex. Edy’s Fat-Free Vanilla Frozen Yogurt)

Directions

1. Melt butter in large skillet over medium heat. Add the strawberries, Splenda, and balsamic vinegar. Cook until strawberries are heated through.
2. Place ½ cup scoops of ice cream in stemmed glasses and top with strawberries.

Nutritional Information

Amount Per Serving: 130 calories, 3g protein, 25g carbohydrate, 2g fiber, 2g fat, 1g saturated fat, 5mg cholesterol, 60mg sodium