Walnut-Feta Yogurt Dip

Prep Time: 25 mins

Total Time: 25 mins

Ingredients

• 4 cup(s) yogurt, low-fat plain
• 1/2 cup(s) cheese, feta, crumbled
• 1/3 cup(s) nuts, walnuts
• 2 tablespoon tomato(es), sun-dried, snipped (not oil packed)
• 2 teaspoon oregano, fresh, or 1 teaspoon dried
• 1/4 teaspoon salt
• 1/8 teaspoon pepper, black
• nuts, walnuts, halves

Preparation

1. For yogurt cheese, line a yogurt strainer, sieve, or small colander with 3 layers of 100%-cotton cheesecloth or a clean paper coffee filter. Suspend lined strainer over a bowl. Spoon yogurt into strainer. Cover with plastic wrap. Chill for at least 24 hours or up to 48 hours. Remove from refrigerator. Discard liquid in bowl.

2. Transfer yogurt cheese to a medium bowl. Stir in feta cheese, the chopped walnuts or pine nuts, dried tomatoes, oregano or marjoram, salt, and pepper. Cover and chill for at least 1 hour or up 24 hours. If desired, garnish with walnut half. Serve with assorted vegetable dippers. Makes 2 cups

Nutritional Info (Per serving):

Calories: 68, 

Saturated Fat: 1g, 

Sodium: 140mg, 

Dietary Fiber: 0g, 

Total Fat: 4g, 

Carbs: 5g, 

Cholesterol: 8mg, 

Protein: 4g

Exchanges: 

Dairy: 0.5, 

Fat: 0.5

Carb Choices: 0.5

LETTUCE SALAD W/ WALNUTS

Lettuce Salad with Walnuts

Preparation time: 10 min		Servings: 4
Cooking time: 0 min

Ingredients:

2 tsp balsamic vinegar

1/2 cup seasoned croutons

1/8 tsp salt (optional)

1-1/3 tbsp olive oil

1 clove garlic, crushed

1 lb garden salad

3 tbsp chopped walnuts

Cooking Directions:

Combine lettuce and walnuts in a salad bowl. 

Combine remaining ingredients, except croutons, in a jar with a tight-fitting lid. 

Add pepper to taste and shake vigorously. 

Pour over salad and toss with croutons. 

Nutrition Facts

Calories 120

% Calories From Fat 69%

Total Fat 9.2g

Saturated Fats 1.2g

Mono-unsaturated Fats 4.3g

Poly-unsaturated Fats 3.3g

Cholesterol 0.4mg

Sodium 170mg

Total Carbohydrates 7.8g

Dietary Fiber 2.1g

Sugar 1.7g

Protein 3g

ITALIAN AVACADO & WALNUT SALAD

Italian Avocado and Walnut Salad

Preparation time: 10 min	Servings: 4
Cooking time: 0 min

Ingredients:

2 tbsp chopped walnuts

1/2 lb packaged salad

1/4 lb red leaf lettuce, shredded

1 avocado, pitted, peeled and diced

1/2 cup fat-free Italian dressing

1/2 cup seasoned croutons

2 tsp lemon juice

1/4 tsp salt (optional)

Cooking Directions:

Combine avocado and lemon juice in a salad bowl. Add lettuce and walnuts and toss. Combine remaining ingredients, except croutons, in a jar with a tight-fitting lid. Add pepper to taste. Shake vigorously. Pour dressing over salad and toss. Serve with croutons.

Nutrition Facts

Calories 130

% Calories From Fat 62.3%

Total Fat 9g

Saturated Fats 1.3g

Mono-unsaturated Fats 4.2g

Poly-unsaturated Fats 2.6g

Cholesterol 0.9mg

Sodium 550mg

Total Carbohydrates 12g

Dietary Fiber 4.4g

Sugar 3.8g

Protein 3.1g

GREEN BEANS W/ TOMATOES & WALNUTS

Green Beans with Tomatoes and Walnuts 

Preparation time: 10 min	Servings: 4
Cooking time: 10 min

Ingredients:

1 tsp unsalted butter

3/4 cup canned crushed tomatoes

1/8 tsp salt (optional)

2 tbsp walnuts, chopped

1 lb green beans, trimmed and cut into 2 in. pieces

Cooking Directions:

Melt butter in a heavy saucepan over medium high heat. Add green beans and sauté 3 minutes. Add tomatoes and salt and pepper to taste. Reduce heat to medium low. Cover and simmer 5-7 minutes, or until green beans are tender. Stir in walnuts and serve.