GREENS WITH CORNBREAD DUMPLINGS

GREENS WITH CORNBREAD DUMPLINGS

2 lbs. turnip greens 1 lb. mustard greens 1 lb. spinach 2 qts. boiling water 1 lb. bacon 1 chopped onion 1/2 tsp. salt 2 tbsp. sugar 2 tsp. crushed red pepper 1 1/2 c. cornmeal 4 tbsp. flour 1 tbsp. salt 1 tsp. sugar 1 c. boiling water Strip greens from stalks; wash thoroughly and drain. In a pot, combine 2 quarts boiling water, bacon, and onion. Boil for 1/2 hour; add greens, 1/2 teaspoon salt, and 2 tablespoons sugar; cover. Cook slowly for 2 hours. In a bowl, combine cornmeal, flour, remaining salt, and sugar. Add 1 cup boiling water. Stir constantly until mixture is stiff. Form small balls of dough; drop into cooking greens. Add crushed red peppers and cover. Cook slowly for 1/2 hour. Serve greens surrounded by dumplings. Serves 8

Healthy Tuna Salad

Greek yogurt is the secret ingredient that makes this tuna salad even more nutritious.

Per Serving: 104 Calories, 1.4g Fat, 4g Carbohydrates, 3g sugars

, 18.1g Protein, 0g Fiber

Yield: Serves 5, 1/4 cup servings

Ingredients

• 2 cans 6 oz. chunk light tuna
• 2 tablespoons pickle relish
• 1/2 tablespoon mayo (I used light, but you are using such a small amount you can also use full fat.)
• 1/2 tablespoon dijon mustard
• 1/2 cup “secret ingredient” plain fat-free or 2% fat Greek yogurt

Instructions

1. Drain tuna
2. Place all ingredients in a bowl and stir to combine
3. Measure out five, one-quarter cup servings in a storage container

MEDITERRANEAN LEMON PEPPER CHICKEN

3-4 chicken breasts
2 lemons
2-3 tablespoons olive oil
1 large sweet onion, finely chopped
4 cloves garlic, crushed
1 teaspoon lemon pepper
2 cups chicken broth or water
1 can chick-peas or garbanzos, drained
1 tablespoon fresh parsley, minced
1 tablespoon Wondra or flour (optional)

Cut lemons into 2 halves each. Rub chicken with one lemon half.

In a large Dutch oven, saute onion in olive oil until soft and golden colored.

Rub chicken with lemon pepper. Sear chicken on both sides in the onion and olive oil. Add garlic and saute for 1 more minute or until garlic is lightly colored. Add broth or water and drained chick-peas or garbanzos, the juice from the lemons and salt and pepper, to taste.

Bring to a boil, reduce heat, cover and simmer for about 40 minutes or just until chicken is tender (depends upon size of chicken breasts).

If a thicker sauce is desired, stir flour (or Wondra) into sauce during final 15 minutes of cooking. 10 minutes before serving, stir in parsley (save a pinch for garnishing). Taste and adjust seasoning adding salt and pepper to taste.

Serve chicken with chick-peas or garbanzos on the side; top with sauce and a sprinkle of parsley.

Leftovers can be refrigerated in the sauce and served the next day over pasta or rice or sprinkled with mozzarella and baked until cheese melts and chicken has reheated.

Safe And Easy Weightloss How I lost 20 pounds in 21 days without using pills or drugs on a tasty Mediterranean Diet, you can easily do the same if you truly want to. Mediterranean Diet

MEDITERRANEAN CHICKEN SALAD

1 med. onion, peeled and quartered
2 carrots, peeled and chopped
1 leek, white part only OR 3 scallions, white part only
1 tsp. dried thyme
1 bay leaf
6 parsley sprigs OR 1 1/2 tbsp. dried
12 black peppercorns
Salt
3 whole chicken breasts, about 3 lbs.
1/3 c. best quality olive oil
1 1/2 tsp. dried oregano
Juice of 1 sm. lemon (use 1/2 lemon, taste and use more if desired)
3/4 c. black olives
2 tbsp. capers, drained
8 cherry tomatoes, halved OR 2 med. tomatoes in wedges
1/4 lb. green beans, cooked
Salt and fresh pepper to taste

Measure 4 cups water in large kettle, add onion, carrots, leeks or scallions, thyme, bay leaf, parsley, peppercorns and salt to taste. Bring to boil and simmer uncovered 15 minutes. Add chicken, return to boil, reduce heat and simmer, partially covered until chicken is done, about 20 minutes. Let chicken cool in broth. Remove chicken (save broth for soup!) Discard skin and pull meat from bones. Tear meat into large pieces and combine in a bowl with olive oil and oregano. Cover and let stand at room temperature for 1 hour. Add remaining ingredients, toss and season to taste with salt and pepper. Add green beans just before serving. This is great for a picnic. Serve with fresh French bread and fruit.

Safe And Easy Weightloss How I lost 20 pounds in 21 days without using pills or drugs on a tasty Mediterranean Diet, you can easily do the same if you truly want to. Mediterranean Diet