My favorite lunch at a diner is a Greek salad. But did you know that a Greek salad can pack as much as 600 calories and 50 grams of fat due to all the feta cheese, stuffed grape leaves and olive oil? Most people think they’re doing their body right by ordering a salad, but this one can be a disaster if you’re not careful.  That’s why I love making this low-cal version at home.  You can even pair it with a can of tuna or grilled chicken for added protein—either way, it’s a delicious meal in itself. 

Dressing Ingredients:
• 6 tbsp olive oil
• 2 tbsp fresh lemon juice
• ½ tsp fresh chopped garlic
• 1 tsp red wine vinegar
• ½ tsp dried oregano
• ½ tsp dried dill weed
• Salt and pepper, to taste

Salad ingredients:
• 3 large plum tomatoes, seeded, coarsely chopped
• 1 cucumber, peeled, seeded, coarsely chopped
• 1/3 red onion, peeled, chopped
• 1 green bell pepper, seeded, coarsely chopped
• ½ cup pitted black olives, coarsely chopped
• 6 cups romaine lettuce, chopped
• 1 cup crumbled feta cheese

1. Whisk the olive oil, lemon juice, garlic, vinegar, oregano and dill weed until well blended. Season to taste with salt and pepper.
2. Combine the salad ingredients, minus the cheese. Toss with dressing.
3. Sprinkle cheese over the top and serve.

Serves 6

Nutritional Contents
Per Serving:   225 calories, 7 g carbohydrates, 3 g fiber, 5 g protein, 20 g total fat, 5 g sat fat, 411 mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

The fried rice served in Chinese restaurants is usually made with white rice and a ton of oil.   It’s tasty but a nightmare if you’re watching your weight.  Typical fried rice can have as much as 400 calories and 15 grams of fat per cup.  Reducing the oil, substituting brown rice for white and adding good fiber rich vegetables not only leaves the fat and calories but results in a dish that is healthy and filling.

• 1 tsp vegetable oil
• 1 clove garlic, minced
• 1 cup broccoli florets, chopped
• 1 cup red bell pepper, seeded and diced
• 1 carrot, peeled and diced
• 1 onion, chopped
• ½ cup mushrooms, sliced thin
• 4 ounces cooked chicken breast, chopped
• 3 cups cooked brown rice
• 2 tbsp chopped peanuts
• 2 tbsp low sodium soy sauce

1.      Heat the oil in a large non-stick skillet or a wok over high heat.

2.      Sauté the garlic until golden brown, then add the broccoli, peppers, carrots and onion.  Sauté until crisp tender, then add the mushrooms.  Cook briefly until all the vegetables are crisp tender.

3.      Add the chicken, rice, peanuts and soy sauce.  Stir fry for another minute until all the ingredients are mixed and cooked through.

Serves 4

Nutritional Content

Per Serving: 287 Calories, 44 g carbohydrates, 4g Fiber, 15g protein, 6 g total fat, 1 g sat. fat, 844mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.