10 Foods, 40 Recipes ~ Salads & Sandwiches

Mediterranean Tilapia & Rice Salad
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp olive oil
1 Tbsp vinegar
1 c crumbled leftover cooked tilapia
1 c cold leftover rice pilaf
1 c broccoli florets, cut into small pieces
1/4 c chopped jarred roasted red pepper
2 Tbsp crumbled feta cheese
In a mixing bowl, whisk oil, vinegar, and salt and pepper to taste. Add tilapia, rice, broccoli, red pepper, and cheese. Toss to mix. Makes 2 servings. Per serving: 298 calories, 16 g fat (3 g saturated), 414 mg sodium, 21 g carbs, 3 g fiber, 19 g protein

Tilapia Tacos
Prep time: 10 minutes Cook time: 0 minutes
1 c coarse-crumbled leftover cooked tilapia fillets
1/4 c red onion slivers
1/4 c thinly sliced kale
1/4 c canned diced tomatoes, drained
2 Tbsp crumbled feta cheese
2 tsp olive oil
2 tsp lime juice
1/8 tsp cumin
1/8 tsp red pepper flakes
2 9-inch whole-wheat tortillas, warmed
In a mixing bowl, combine tilapia, onion, kale, tomatoes, feta, oil, lime juice, cumin, pepper flakes, and salt to taste. Toss. Spoon onto tortillas. Fold tortillas in half. Cut each half into two pieces.Makes 2 servings. Per serving: 291 calories, 14 g fat (3 g saturated), 571 mg sodium, 25 g carbs, 4 g fiber, 18 g protein

Indonesian Turkey Salad
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp peanut butter
1 Tbsp hot water
2 tsp white wine vinegar
1/4 tsp minced garlic
1/4 tsp sugar
1 1/2 c bite-size strips of leftover cooked turkey breast tenders
1/4 c thinly sliced kale leaves
2 thin slices red onion
Pinch of red pepper flakes
In a mixing bowl, whisk peanut butter, water, vinegar, garlic, and sugar until smooth. Add turkey, kale, and onion. Stir to coat. Sprinkle with red pepper flakes.Makes 2 servings.
Per serving: 208 calories, 7 g fat (1 g saturated), 166 mg sodium, 8 g carbs, 1 g fiber, 27 g protein

Carolina Pork BBQ Wrap
Prep time: 5 minutes Cook time: 6 minutes
2 tsp canola oil
3 thick slices red onion
10 thin slices (4 oz) leftover cooked pork tenderloin
1 Tbsp wine vinegar
1/2 tsp sugar
Pinch of red pepper flakes
2 9-inch whole-wheat tortillas, warmed
1. Pre-heat skillet on medium. Add oil and cook for 1 minute. Add onion and salt to taste. Toss. Cover and cook, tossing occasionally, until softened, about 5 minutes. Reduce heat if onions are browning too quickly. 2. Meanwhile, stack pork slices and cut into shreds. Add the pork, vinegar, and sugar to the onion. Season with pepper flakes. Top tortillas evenly with onion-pork mixture. Roll into tubes.Makes 2 servings. Per serving: 254 calories, 10 g fat (1 g saturated), 279 mg sodium, 25 g carbs, 4 g fiber, 15 g protein

Caribe Bean Salad
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp olive oil
1 1/2 Tbsp lime juice
1/2 tsp chili powder
1 can (15 oz) black beans, rinsed and drained
1 c loose-packed fine-slivered kale leaves
2 Tbsp shredded carrot
2 Tbsp slivered red onion
In a bowl, whisk oil, lime juice, and salt and chili powder to taste. Add beans, kale, carrot, and onion. Stir to coat ingredients with dressing.Makes 2 servings. Per serving: 168 calories, 7 g fat (1 g saturated), 397 mg sodium, 26 g carbs, 8 g fiber, 7 g protein

Turkey Tortilla Panini
Prep time: 10 minutes Cook time: 5 minutes
2 9-inch whole-wheat tortillas, toasted
2 Tbsp crumbled feta cheese
4 oz leftover thin-sliced cooked turkey breast tender
4 thin slices red onion, separated
1/4 c jarred roasted red pepper strips
1/2 c finely sliced kale leaves
1. Lay one tortilla in a dry, heavy skillet or griddle pan. Sprinkle evenly with 1 tablespoon cheese. Layer on turkey, onion, red pepper, kale, remaining 1 tablespoon cheese, and remaining tortilla.2. Place pan or griddle over medium-high heat. Cook, squeezing the sandwich with a panini press or other flat weight (like a heavy frying pan) until tortilla is browned and cheese melts, 2 to 3 minutes per side. Reduce heat slightly if tortilla is browning too quickly. Remove and cut into four wedges.Makes 2 servings. Per serving: 231 calories, 6 g fat (2 g saturated), 478 mg sodium, 26 g carbs, 4 g fiber, 17 g protein