4 Cups mesculin greens
6 oz Marinated artichoke hearts (drained, and cut in half)
1/8 Cup sliced black olives
¼ Small red onion chopped
½  Cup chick peas (rinsed and drained)
1 Roasted red pepper sliced (about ½ cup)
1 Tb Olive oil
1/8 tsp Salt (optional)
1/8 tsp Pepper
¼ tsp Garlic powder
½ Cup fat-free Italian dressing (or oil and vinegar)
2 Tb Parmesan cheese

1. Toss together lettuce, artichoke hearts, olives, onions, chick peas, and roasted peppers.
2. Drizzle salad with olive oil, sprinkle with salt, pepper and garlic powder.
3. Toss salad with Fat-free Italian dressing, and sprinkle with parmesan cheese and serve.

Nutritional Information:

148 Calories, 4.9 gm Protein, 16 gm Carbohydrate, 7.5 gm Fat, 2.8 mg Cholesterol, 661 mg Sodium

Reduce sodium:  use oil and vinegar instead of dressing, eliminate salt use lemon, eliminate parmesan, cook chick peas and roasted peppers fresh sodium reduced from .

Gluten-free

1 Pound chicken tenders, or thin sliced boneless, skinless chicken breast (cleaned)
¼ Cup egg beaters or egg whites
2/3 Cup seasoned breadcrumbs
½ tsp Dried oregano or basil
1 tsp Garlic powder
½ tsp Onion powder
Cooking Spray  (or olive oil in a pump spray)
1 Cup tomato sauce
2 Tb Parmesan cheese
½ Cup shredded fat-free mozzarella

1. Place one layer of chicken between two sheets of plastic and pound until about ¼ “ thick.
2. Preheat oven to broil, and spray a cookie sheet with cooking spray.
3. Mix together breadcrumbs, oregano, garlic and onion powder.
4. Dip chicken with egg beaters then breadcrumbs, coating both sides.
5. Place breaded chicken in a single layer on a cookie sheet, spray the top of the chicken with cooking spray.
6. Broil chicken until browned on one side, turn and brown the other side.
7. Turn oven down to 400 degrees.
8. Put about ¼ cup tomato sauce in a casserole dish, top with chicken, pour on remaining tomato sauce. Top with parmesan and mozzarella cheese.  Bake 10-15 minutes until sauce is hot and cheese is melted.

Tip:  To reduce sodium use the egg whites, reduced sodium tomato sauce, and plain breadcrumbs, reduce cheese to 1/3 cup and omit the Parmesan.

Nutritional Information:

268 Calories, 31.7 gm Protein, 17.7 gm Carbohydrate, 7.3 gm Fat, 70 mg Cholesterol, 862 mg Sodium

To make gluten-free use gluten-free bread crumbs.

2 Medium zucchini sliced into thin strips ( with a vegetable peeler or spiralzer)
2 Tbsp Pesto
¼ cup white wine or water or vegetable broth
½ tsp sea salt
2 Tbsp parmesan cheese
Basil for garnish (optional)

1. In a large skillet head pesto until bubbling, add zucchini ribbons and wine, cover and simmer for about 5 minutes.
2. Uncover and on low heat continue to cook until zucchini are soft and they start to brown. Add additional wine, water or broth if needed.
3. Add salt, and garnish with parmesan cheese and fresh basil.

Tip: Homemade or store bought pesto can be used in this recipe. Double check store bought for any hidden ingredients.

Nutritional Information: 97 Calories, 4.5 grams Protein, 8.6 grams Carbohydrate, 5.8 grams Fat, 2.6 milligrams Cholesterol, 457 milligrams Sodium, 2.6 grams Fiber, 86 milligrams Calcium, 1 milligram Iron.

Gluten-Free