1 1/2 cup Cucumber (English) ~ 1 1/2 cup cubed
1 1/2 cup each red orange and yellow pepper cubed
3 medium vine ripened tomatoes
1/4 cup purple onion thinly sliced
1/2 cup kalamata olives
Fresh Basil leaves (optimal)
Use plain balsamic vinegar or a squeeze of lemon juice, salt and pepper for a fat free dressing
3 Tbsp plus 1 tsp olive oil
1 Tbsp plus 2 tsp Balsamic vinegar
Salt and pepper
1. Blend dressing or shake together in a clean jar
2. Toss with salad ingredients
Per serving: 160 Calories; Carbohydrate 12 g; Protein 2 g; Fat 13 g.
Tip: Colourful vegetables such as bell peppers and tomatoes are high in antioxidants such as carotenoids and contain vitamin C.
Greek Orzo Salad with Chickpeas and Chicken Makes 6 servings
When cooking for one or for the whole family, think about having “plan-overs”, planned leftovers, for your lunch the next day to save time.
Greek Salad (see recipe abouve) and dressing
3 cups cooked orzo
(~ 1 1/2 cups dry)
19 oz. can chickpeas
2 chicken breasts baked and diced
1. Cook orzo until El dente, strain and rinse under cold water. Let stand to cool.
2. Prepare Greek salad. Consider chopping vegetables into smaller (1 cm) pieces
3. Prepare dressing, toss salad, orzo, diced chicken and drained chickpeas
Serve as a one-dish meal.
Save leftovers for your lunch tomorrow!
Per serving: 374 Calories; Carbohydrate 49 g; Protein 22 g; Fat 10 g.
Tip: El dente pasta has a lower glycemic index than over cooked pasta and is therefore a slower carbohydrate.
Diana Steele is a registered dietitian and owner of Eating for Energy, a thriving nutrition consulting company in British Columbia. Diana can be seen regularly on Global BC’s Noon News Hour every Tuesday. She is also co-author of the cookbook Eating for Energy without Deprivation – The 80-20 Cookbook.