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Tag: dinner

  • Vegetarian Shepherd’s Pie

    Vegetarian Shepherd’s Pie

    How to Make Vegetarian Shepherd’s Pie

    Enjoy this comforting classic knowing it has been made diabetes-friendly. By swapping the ground beef for a medley of lentils and vegetables, the calories and fat are lowered but the flavor is elevated. 


    20 min prep time


    1 hr 15 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray.

    2. While the lentils are cooking, add the olive oil to a large sauté pan over medium-high heat. Add the mushrooms and sauté until cooked through and all the liquid is evaporated. 

    3. Add the onion, carrots, celery, green beans, and garlic, and sauté until the onions turn clear and the carrots start to soften. 

    4. Add one cup of the cooked lentils and any liquid into the vegetables and stir to combine. Reserve the remaining lentils. Pour 1 cup of the almond milk into the vegetables. Stir to combine. Add ½ teaspoon of salt (optional) and the pepper. 

    5. Pour the vegetable mixture into the 9×13-inch baking pan. Set aside. 

    6. In a large bowl, combine the remaining lentils with the rest of the almond milk, the remaining ½ teaspoon salt (optional), and parsley. Beat the mixture with an electric mixer until fluffy. 

    7. Spoon the lentils over the top of the lentil/vegetable mixture and gently spread to cover the entire top.

    8. Cover with foil and bake for 45 minutes. Uncover and bake an additional 30 minutes or until the top starts to turn golden brown and the filling is bubbly. 

    9. Let the shepherd’s pie rest for 10 minutes out of the oven before serving. 

    Fiber Focused
    Low Sodium
    Comfort Food
    Vegetarian
    Vegan
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      48g

      17%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      18g

    • Potassium
      843mg
      18%

    Ingredients

    nonstick cooking spray
    1 whole

    brown lentils (dry)
    1 lbs

    vegetable stock (low sodium)
    32 oz

    olive oil
    1 tbsp

    white (button) mushrooms (sliced)
    16 oz

    yellow onion (diced)
    1 large

    carrots (peeled and diced)
    2 large

    celery (diced)
    2 stalks

    fresh green beans (trimmed and diced)
    1 lbs

    garlic (minced)
    2 clove

    unsweetened almond milk (divided)
    1 1/2 cup

    salt (divided)
    1 tsp

    black pepper
    1/2 tsp

    fresh parsley (chopped)
    1/4 cup

  • Vegetable Stew With Fresh Rosemary

    Vegetable Stew With Fresh Rosemary

    How to Make Vegetable Stew With Fresh Rosemary

    This stew is like a farmers’ market in a bowl with its wide range of colorful, tender vegetables, including green asparagus and zucchini, orange carrots, and bright yellow summer squash. If you have a green thumb, feel free to create new combinations based on your garden’s bounty


    20 min prep time


    22 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, bring 3 cups broth, the potatoes, carrots, and pearl onions to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 15 minutes, or until the potatoes and carrots are tender.
    2. Stir in the yellow squash, zucchini, mushrooms, rosemary, pepper, and salt. Simmer covered, for 3-4 minutes, or until both squashes are slightly tender.
    3. In a medium bowl, whisk together the remaining 1 cup broth and the flour. Stir the flour mixture, asparagus, and green onions into the stew. Simmer for 2-3 minutes, or until the stew has thickened and the asparagus is tender-crisp.
    4. Just before serving, sprinkle the stew with the Parmesan.
    Veggie Rich
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        9g

    • Protein
      9g

    • Potassium
      1320mg
      28%

    Ingredients

    low sodium vegetable broth (fat-free, low-sodium, divided use)
    4 cup

    small red potatoes (halved)
    8

    baby carrots
    1 cup

    frozen pearl onions
    1/2 cup

    medium yellow summer squash (diced)
    1

    small zucchini (diced)
    1

    white (button) mushrooms (sliced, such as button, brown (cremini), portobello, or shiitake (stems discarded))
    4 oz

    chopped fresh rosemary or 1 teaspoon dried rosemary (crushed)
    1 tbsp

    pepper
    1/4 tsp

    salt
    1/8 tsp

    all-purpose flour
    1/3 cup

    asparagus (trimmed and cut diagonally into 1-inch pieces)
    8 oz

    green onions (sliced, green part only)
    2 tbsp

    Parmesan cheese (shredded or grated)
    1/4 cup

  • Vegetable Provencal Tart

    Vegetable Provencal Tart

    How to Make Vegetable Provencal Tart

    Robyn Webb has a friend of who owns a cooking school in Arles, France, and each time Robyn visits, her friend makes her fabulous vegetable tart. Hers is a bit higher in fat, but Robyn trimmed it down a bit. All the flavor, but not all the fat.


    30 min prep time


    50 min cook time


    8servings


    1/8 tart

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat large nonstick skillet with nonstick cooking spray and set over medium-high heat until hot. Reduce heat to medium-low and sauté onion until very soft and golden, about 20 minutes. Add the balsamic vinegar and sauté for another 5 minutes. Transfer to plate.
    2. Preheat oven to 400°F. Mix flour, thyme, and 1/4 teaspoon salt in a large bowl. Stir in water and oil, just until a soft dough forms. Lightly sprinkle work surface with flour and roll out dough with a rolling pin into a 16 × 10-inch rectangle or 13-inch round. Fold in half and transfer to 12 × 6-inch tart pan or 9-inch round tart pan with removable bottom. Trim the edges. Spread the Dijon mustard evenly over the bottom of the tart with the back of a spoon.
    3. Lightly coat skillet again with nonstick cooking spray and set over medium heat. Add zucchini to the skillet with 1/4 teaspoon black pepper and sauté until golden, 5–7 minutes.
    4. Arrange a layer of tomatoes, followed by the zucchini, another layer of the remaining tomatoes, and the onion, overlapping them slightly on the bottom of the tart. Sprinkle with remaining 1/4 teaspoon salt, 1/4 teaspoon black pepper, and the Parmesan cheese. Bake for about 20 minutes until tart is a lightly golden brown. Remove from the oven and sprinkle the top with the basil and return to the oven for 3 more minutes. Let the tart cool for 5 minutes, then slice into wedges and serve.
    Veggie Rich
    French
    Dinner
    Foodie
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 tart


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      4g

    Ingredients

    nonstick cooking spray (nonstick)
    1

    large sweet Vidalia onion (halved and sliced into 1/3-inch pieces)
    1

    balsamic vinegar (good-quality)
    1 tsp

    all-purpose flour
    1 1/2 cup

    fresh thyme (chopped)
    1 1/2 tsp

    Kosher Salt (divided)
    1/2 tsp

    ice water
    1/3 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1 tbsp

    medium zucchini (cut diagonally into 1/8-inch long slices)
    1

    black pepper (divided)
    1/2 tsp

    medium tomatoes (cut into 1/4-inch slices)
    2

    Parmesan cheese (freshly grated)
    2 tbsp

    fresh basil (chopped)
    1/4 cup

  • Unstuffed Cabbage Soup

    Unstuffed Cabbage Soup

    How to Make Unstuffed Cabbage Soup

    Do you love stuffed cabbage, but don’t have time to make it? This high-fiber soup is so easy and packs in all the flavors of traditional stuffed cabbage.


    5 min prep time


    25 min cook time


    6servings


    1 3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large soup pot over medium-high heat. Add the onion and sauté 2-3 minutes or until the onions turn clear. Add the ground turkey and cook for 5-7 minutes until the turkey browns. Add the cabbage and cook for an additional 4 minutes.
    2. Add all remaining ingredients, except for the brown rice. Simmer the soup for 7 minutes. Bring the soup to a boil; add the brown rice. Reduce the heat to a simmer and cover the pot for 5 minutes.
    Lunch
    Dinner
    Quick & Easy
    Sides
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 3/4 cups


    • Amount per serving



      Calories





      255

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.7g

        14%

    • Cholesterol
      60mg

      20%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g

    • Protein
      20g

    • Potassium
      670mg
      14%

    Ingredients

    olive oil
    2 tsp

    medium onion (diced)
    1

    lean ground turkey
    1 lbs

    green cabbage (chopped)
    1/2

    canned tomatoes (crushed)
    1 1/2 cup

    unsalted chicken broth
    32 oz

    water
    2 cup

    black pepper
    1/4 tsp

    cayenne pepper (optional)
    1/4 tsp

    instant brown rice
    1 cup

  • Twice-Baked Spaghetti Squash

    Twice-Baked Spaghetti Squash

    How to Make Twice-Baked Spaghetti Squash

    Trade the carbs of the pasta for vegetables with this easy and quick fall recipe. Spaghetti squash is easy and versatile.


    15 min prep time


    70 min cook time


    8servings


    1/4 of squash

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    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a sheet pan with cooking spray. Cut the squash in half lengthwise and place face down on the sheet pan. Bake for 45 minutes.
    2. Remove the seeds from the squash and scrape the flesh away from the skin with a fork to make strands, keeping the squash shell intact. Place each squash shell cut side up on the sheet pan.
    3. Add the squash strands to a large bowl. Add the sausage, marinara sauce, black pepper, and oregano and toss until combined. Divide the mixture evenly among the squash shells.
    4. Top each squash half with 2 Tbsp. shredded Parmesan cheese. Bake for 25 minutes, until golden brown. Cut each squash shell in half to serve.
    Dinner
    Sides
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 of squash


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      35mg

      12%

    • Sodium
      315mg

      14%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      11g

    • Potassium
      585mg
      12%

    Ingredients

    nonstick cooking spray
    1

    small spaghetti squash (1.5-lb each)
    2

    nonstick cooking spray
    1

    precooked Italian chicken sausage (3-oz links, diced)
    4

    jarred marinara sauce (low-sodium)
    4 cup

    black pepper
    1/2 tsp

    fresh oregano (chopped)
    1 tbsp

    Parmesan cheese (shredded, divided)
    1/2 cup

  • Twice Baked Butternut Squash

    Twice Baked Butternut Squash

    How to Make Twice Baked Butternut Squash

    You can also make this same recipe with small sugar pumpkins or acorn squash instead of butternut squash.


    10 min prep time


    45 min cook time


    4servings


    1/4 squash

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    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Coat a large baking sheet with cooking spray.
    2. Halve the squash lengthwise, scoop out the seeds, and spray with cooking spray. Season the squash with salt (optional), pepper, and fresh nutmeg. Lay the squash cut side up on the baking sheet and roast until just tender, about 35 minutes. Remove the squash from the oven and set aside.
    3. While the squash is roasting, add the olive oil to a medium non-stick sauté pan and sauté the sausage and sage until golden brown.
    4. Scoop the flesh of the squash into a bowl keeping the skins intact. Mash the squash flesh with the chicken stock and the ricotta cheese and then stir in the cooked sausage and sage.
    5. Stuff the squash shells with the mashed squash mixture, top with the parmesan cheese, and bake until the cheese is melted and golden brown on top.
    6. Cut each squash half in half again before serving.
    Fiber Focused
    Foodie
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 squash


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      17g

    • Potassium
      530mg
      11%

    Ingredients

    butternut squash
    1 (about 2 lbs)

    salt-free all-purpose seasoning
    1/2 tsp

    black pepper
    1/4 tsp

    ground nutmeg
    1/4 tsp

    olive oil
    1 tbsp

    apple chicken sausage (diced)
    2 links (about 3-oz each)

    fresh sage (chopped)
    1/4 cup

    low sodium chicken broth
    1/2 cup

    fat-free ricotta cheese
    1 cup

    Parmesan cheese (grated)
    1/4 cup

  • Tuscan Spiedini With Fresh Herbs, Lemon, And Cracked Fennel Seeds

    Tuscan Spiedini With Fresh Herbs, Lemon, And Cracked Fennel Seeds

    How to Make Tuscan Spiedini With Fresh Herbs, Lemon, And Cracked Fennel Seeds

    Classic in flavor and simplicity, these chicken sticks are wonderful served over orzo pasta, risotto, or a salad. Chef Steve Petusevsky loves them over an arugula salad sprinkled with Parmesan cheese. Fennel seeds give the chicken a very aromatic quality and sweet flavor.


    25 min prep time


    12 min cook time


    4servings


    1⁄4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine oil, lemon juice, garlic, fennel seeds, red chili flakes, oregano, and vinegar in a medium bowl and put into a large tightly sealed plastic bag. Marinate at least 15 minutes room temperature or overnight in the refrigerator for best results.
    2. Thread the chicken cubes on skewers, either alone or with chunks of your favorite vegetables such as red onion, bell pepper, or zucchini.
    3. Preheat grill to medium-high heat and place on grill grate. Cook as per directions for direct heat method (page 3) for 10–12 minutes, turning occasionally, until cooked through and crusted on the outside.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Italian
    Grilling
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1⁄4 recipe


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      24g

    • Potassium
      220mg
      5%

    Ingredients

    Extra Virgin Olive Oil
    2 tbsp

    Juice of 1 lemon
    1

    garlic (minced)
    2 clove

    fennel seeds (crushed)
    2 tsp

    crushed red pepper flakes (crushed)
    1/2 tsp

    fresh oregano (minced)
    1 tbsp

    balsamic vinegar
    1 tbsp

    chicken breasts (boneless, skinless, cut into 1-inch cubes)
    1 lbs

  • Tuscan Bean Soup

    Tuscan Bean Soup

    How to Make Tuscan Bean Soup

    This Tuscan Bean Soup was one of the first soups Robyn Webb learned in a cooking class on a farm in Italy. She simplified it by using canned beans (the original recipe calls for using dried beans), which are perfectly fine. This is similar to minestrone soup, minus the pasta. Be sure to add the balsamic vinegar, it really draws out the flavor of the vegetables and makes the chickpeas taste even richer. Top each bowl with fresh grated Parmesan cheese, if desired.


    10 min prep time


    28 min cook time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a saucepot over medium heat, heat the olive oil. Add the onions, celery, and carrots and sauté for 5 minutes. 

    2. Add the garlic and rosemary and sauté 1 minute. 

    3. Add the remaining ingredients, except the fresh basil and vinegar. Bring to a boil. 

    4. Reduce heat and simmer, partially covered for 20 minutes.

    5. Add the vinegar and basil and cook for 2 minutes. Serve immediately and enjoy!

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Italian
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      630mg

      27%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g

    • Protein
      5g

    • Potassium
      299mg
      6%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (diced)
    1 whole

    celery (diced)
    2 stalks

    carrots (diced)
    2 med

    garlic (minced)
    4 clove

    fresh rosemary (minced)
    2 tsp

    chicken stock (low-sodium)
    5 cup

    tomato(es) (chopped)
    1 (14-ounce) can

    chickpeas (garbanzo beans) (rinsed and drained)
    2 (16-ounce) cans

    basil (minced)
    2 tbsp

    balsamic vinegar
    3 tbsp

  • Tuscan Seafood Stew (Cacciucco Livornese)

    Tuscan Seafood Stew (Cacciucco Livornese)

    How to Make Tuscan Seafood Stew (Cacciucco Livornese)

    This recipe is said to be the ancestor of San Francisco’s famous Cioppino stew. This version comes from the western Tuscan town of Livorno, located on the sparkling Ligurian Sea. When making fish soup, local fishermen would traditionally use the fish left behind after more valuable fish have sold. Use your favorite seafood combination to come up with the version of this dish you like best.


    15 min prep time


    1 hr cook time


    8servings


    Approximately 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a 6-quart saucepan over medium heat. Add parsley, sage, chile flakes, and minced garlic, and cook until fragrant, about 1 minute. Add calamari and octopus and cook, stirring occasionally, until seafood is opaque, about 4 minutes. Add tomato paste, stir well, and cook until paste has darkened slightly, about 1 minute. Add wine and cook, stirring often, until the liquid has evaporated, about 20 minutes.
    2. Add tomatoes along with their juice, season with pepper, and cook, stirring occasionally, until seafood is tender, about 10 minutes. Stir in stock, cover, and simmer for 10 minutes.
    3. Add monkfish and cook, covered, until fish is just firm, about 5 minutes. Add mullet and shrimp to the pot, and scatter mussels over top. Cook, covered, without stirring (so as not to break up the seafood), until the mullet is just cooked through and the mussels have just opened, about 10 minutes.
    4. Ladle stew into bowls and serve.
    Low Carb
    Italian
    Lunch
    Foodie
    Dinner
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      Approximately 1 cup


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      240mg

      80%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      47g

    • Potassium
      1110mg
      24%

    Ingredients

    olive oil
    1/4 cup

    fresh parsley (minced)
    1 tbsp

    fresh sage (minced)
    1 tbsp

    crushed red pepper flakes
    1/2 tsp

    garlic (minced)
    5 clove

    fresh calamari
    12 oz

    baby octopus, cleaned, and cut into 1-inch pieces, if desired
    12 oz

    tomato paste (unsalted)
    1 tbsp

    dry white wine
    1 cup

    tomato(es) (chopped fresh tomatoes, juice reserved)
    2 cup

    black pepper
    1/4 tsp

    water (or low-sodium seafood stock)
    1 cup

    monkfish fillet, cut into 2-inch pieces
    1

    mullet or other white fish fillet (cut into 2-inch pieces)
    1 med

    shrimp (large, shell-on )
    12 oz

    mussels (with shells) (scrubbed and debearded)
    12 oz

  • Turkey Tostadas

    Turkey Tostadas

    How to Make Turkey Tostadas

    Serve this dish with a salad and your favorite salsa.


    30 min prep time


    30 mintues cook time


    6servings


    1 tostada

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees.
    2. Coat a baking sheet with cooking spray. Set aside.
    3. Coat a large sauté pan with cooking spray over high heat. Add turkey and sauté until beginning to brown, about 7-9 minutes. Add the black beans and heat through.
    4. Add chili powder, cumin, red pepper flakes, garlic, salt and black pepper. Saute an additional 2-3 minutes. Add spinach and cook until wilted, about 3 minutes.
    5. Add both cheeses an chicken broth and stir until cheese is melted.
    6. Lay six corn tortillas on the prepare baking sheet. Spoon the turkey mixture evenly over each tortilla. Bake for 15 minutes or until tortilla is crispy.
    7. Top each tostado with 1 cup shredded lettuce, 1/2 a tomato and 1 Tbsp. Greek Yogurt.
    Mexican/Southwestern
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 tostada


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0.1g

    • Cholesterol
      60mg

      20%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      890mg
      19%

    Ingredients

    nonstick cooking spray
    1

    lean ground turkey
    1 lbs

    black beans (drained and rinsed)
    1 (15-oz) can

    cumin
    1 tsp

    chili powder
    1 tbsp

    crushed red pepper flakes
    1/4 tsp

    garlic (minced)
    2 clove

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    baby spinach
    6 oz

    Laughing Cow Light Original Cheese Wedges
    2 wedges

    reduced fat, shredded Mexican style cheese
    1/4 cup

    low sodium chicken broth
    1/4 cup

    corn tortillas
    6

    shredded lettuce
    6 cup

    tomatoes (seeded and diced)
    3

    Plain Nonfat Greek yogurt
    6 tbsp