Salad/Bowls

BLT Salad Wrap

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*Serves 1

Per Serving(: Calories 155, Carbs 15g, Protein 18g, Total Fat 4g, Fiber 8g

Ingredients: 

  • 1 La Factory Low Carb Tortilla

  • 4 slices extra lean turkey bacon

  • 1 medium Roma Tomato, chopped

  • 1/2 cup Romaine lettuce, shredded

  • 1 tbsp fat-free mayonnaise

Instructions: 

  • Cook turkey bacon according to the package instructions; once cool enough to handle, chop coarsely.

  • Warm tortilla in the microwave (approx. 5–10 seconds); lay tortilla out flat on serving plate, spread mayonnaise all over the tortilla, leaving about 1 inch of space around the perimeter.

  • Layer the lettuce, bacon, and tomato on top of the tortilla; roll up tightly and enjoy.

Buffalo Chicken Chop Salad Wrap

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*Serves 1 

Per Serving: Calories 164, Protein 21g, Total Fat 5g, Carbs 15g, Fiber 8g

Ingredients: 

  • 1 La Factory Low Carb Tortilla

  • 1/2 boneless, skinless chicken breast, cooked & chopped

  • 1/2 romaine Lettuce, shredded

  • 2 1/2 tsp hot cayenne pepper sauce

  • 2 tsp reduced-fat parmesan-style grated topping

  • 1/2 tsp fat free Sour Cream

Instructions: 

  • Place cooked chicken in microwave-safe dish, top with parmesan topping & cayenne pepper sauce; toss to coat & cook for 45 seconds on medium-high heat.

  • Microwave the tortilla until slightly warm (approx. 5–10 seconds); lay tortilla flat and spread sour cream down the center, lay chicken mixture and lettuce on top.

  • Fold tortilla like a burrito.

Chicken Taco Mason Jar Salad

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*Serving size: 1 Jar  

Calories 318, Protein 35g, Total Fat 10g, Carbs 22g, Fiber 3.5g

Ingredients: 

  • 1/4 cup Greek non fat yogurt, plain

  • 1/4 cup taco sauce

  • 2 cups romaine salad, chopped

  • 6 oz chicken breast, cooked & chopped

  • 1/2 cup black beans

  • 1/2 cup corn

  • 1/2 cup grape tomatoes, sliced

  • 1/4 cup reduced fat mexican cheese, grated

Instructions: 

  • Whisk together yogurt and taco sauce in a small bowl until completely combined.

  • Place an equal amount of dressing at the bottom of each jar.

  • Divide remaining ingredients among the jars, layering in the following order: chicken, black beans, corn, cheese, tomatoes and lettuce.

  • Twist on the top to seal your salads and refrigerate until ready to serve.

  • When you’re ready to eat, just dump the jar onto a large plate or bowl and enjoy!

Chicken & Bean Burritos

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*Serving size: 1 burrito half, 2 tablespoons pico de gallo, and 1 tablespoon sour cream.

Calories 287, Protein 25g, Total Fat 8.5g, Carbs 25g, Fiber 3g

Ingredients: 

  • 3/4 lb chicken breast tenders, cut into 1-inch pieces

  • 1/2 cup pre-chopped onion

  • 1 1/2 tsp chili powder

  • 1/2 tsp ground cumin

  • salt & peper to taste

  • 2 tsp canola oil

  • 1/2 cup low-sodium black beans, rinsed and drained

  • 1 tbps minced garlic

  • 2 (10-inch) flour tortillas

  • 1/4 cup shredded Monterey Jack cheese

  • Cooking spray

  • 1/2 cup pico de gallo

  • 1/4 cup low-fat sour cream

Instructions: 

  • Combine first 5 ingredients in a bowl; toss well.

  • Heat a large skillet over medium-high heat. Add oil; swirl to coat.

  • Add chicken mixture; cook 8 minutes or until chicken is done, stirring occasionally.

  • Add beans and garlic; cook 2 minutes or until heated, stirring frequently.

  • Divide chicken mixture evenly among tortillas.

  • Top each burrito with 2 tablespoons cheese. Roll up each burrito.

  • Heat a large skillet over medium-high heat.

  • Coat both sides of burritos evenly with cooking spray.

  • Place burritos in pan; cook 2 minutes on each side or until browned.

  • Cut burritos in half. Top with pico de gallo and sour cream.

Sloppy Joe Salad

 

Recipe makes one serving.  

Calories 175, Protein 20g, Total Fat 5g, Carbohydrates 13g.

Ingredients: 

Instructions: 

  • Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe Mix and 5 ounces of HOT water in a saucepan. Stir thoroughly.

  • Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

  • Toss together all ingredients topped with sloppy joe mixture.

  • Add Walden Farms dressing as desired.

Healthy Burrito Bowl

 

Recipe makes one serving.  

Calories 350, Protein 42.6g, Total Fat 3.8g, Carbohydrates 36.3g.

Ingredients: 

  • 1/4 Cup Black Beans

  • 1 Teaspoon Chicken Broth

  • Pinch of Cumin

  • Pinch of Cayenne

  • Pinch of Garlic Powder

  • 1/2 Cup Red Cabbage, Sliced Thin

  • 3 Ounces Precooked Grilled Chicken Breast, Sliced Thin

  • 2 Tablespoons Nonfat Greek Yogurt

  • 2 Tablespoons Fresh Salsa

  • Fresh Cilantro, for garnish

  • Sliced Green Onions, for garnish

Instructions: 

  • Microwave black beans with chicken broth, cumin, cayenne, and garlic powder or high for 30 to 45 seconds until heated; set aside.

  • Add red cabbage to your bowl then spoon the black beans on top. Layer sliced chicken, greek yogurt, salsa, cilantro and green onions on top and enjoy!