The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 107

Main Dishes
Florentine Penne

1
1
2
1
2
1
⁄ 2
6
1
⁄ 2
box whole wheat penne pasta (5 cups cooked)
tablespoon extra-virgin olive oil
16 oz bags frozen spinach
8 oz package fresh sliced mushrooms
3.8 oz cans sliced olives
cup sundried tomatoes, julienne cut ready to use with no oil
cloves pressed garlic
cup (2 oz.) pine nuts
Cook pasta as directed then drain. While pasta is cooking, place
spinach in a colander and run it under cold water until thawed. Press
out water and set aside. Heat olive oil in a large skillet and sauté
mushrooms, olives, sun-dried tomatoes, garlic, and pine nuts for
10–15 minutes until mushrooms are cooked. Add the spinach to the
sautéd mixture. Combine cooked pasta with sautéd vegetables and
cook for an additional 5 minutes. Serve hot.
Analysis for one serving: 1  ⁄ 2 cup
Makes 10 cups (About 6 – 1  1 ⁄ 2 cup servings)
Calories: 342  •  Fat: 14.4 g  •  Total carbohydrate: 44.4 g
Protein: 13.2 g  •  Dietary fiber: 7.5 g  •  Sodium: 458 mg
1
Lebanese Wrap
7 whole wheat tortillas or La Tortilla Factory Multi
Grain Soft Wraps
Tabouleh filling
1 cup bulgur wheat
1  1 ⁄ 2 cups water, boiling
2 tablespoons fresh mint, chopped
2 tablespoons fresh parsley, chopped
1 bunch scallions, sliced
1 ⁄ 2 cucumber, diced
1 ⁄ 4 cup extra-virgin olive oil
2  1 ⁄ 2 tablespoon lemon juice
1 ⁄ 2 teaspoon salt
Place bulgur in a bowl and cover with the boiling water. Let sit for 30
minutes then add remaining ingredients. Mix well.
Avocado spread
1 avocado, diced
1 clove garlic, minced
1 medium diced jalapeno, seeds removed
Mix ingredients in a bowl and smash lightly with a fork.
To make your wrap, place tortilla in a dry frying pan and grill lightly.
Spread 1 tablespoon avocado spread and 1 ⁄ 2 cup tabouleh filling
and enjoy.
Analysis for one serving: 1 wrap
Makes 7 servings
Calories: 271  •  Fat: 12.3 g  •  Total carbohydrate: 37.5 g
Protein: 6.8 g  •  Dietary fiber: 8.8 g  •  Sodium: 371 mg
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