Greens with Tzatziki Sauce

Produce

garlic (if needed)

1 sweet onion (if needed)

1 large bunch fresh chard – 12-14 oz.

1 small package fresh dill

1 medium cucumber

1 Roma tomatoes

1 lemon

1 apple

Canned/Dried Foods

Quinoa (if needed)

good olive oil (if needed)

low sodium soy sauce (if needed)

low sodium veggie broth (if needed)

balsamic vinegar (if needed)

Frozen Foods

Plant-based Chick’n Strips of choice (if eating meatless)

Meat/Fish/Poultry

1 Boneless, skinless chicken breast (if eating meat)

Chilled Foods/Dairy

crumbled feta cheese

Seasonal Greens with Tzatziki Sauce (Chicken)

Nutritional Analysis

Per Serving

Calories: 580

Protein: 43 g

Carbohydrates: 61 g

Total Fat: 18 g

(Saturated Fat:) 6 g

Dietary Fiber: 11 g

Cholesterol: 110 mg

Sodium: 890 mg

% calories from fat: 27.9 %

Serving Size:

One half of the greens mixture over ¾ C. quinoa topped with ½ C. Tzatziki Sauce, 3 oz. chopped tomato and 1-1/2 T. crumbled feta. Serve ½ an orange.

Seasonal Greens with Tzatziki Sauce (Meatless)

Nutritional Analysis

Per Serving

Calories: 570

Protein: 36 g

Carbohydrates: 48 g

Total Fat: 22 g

(Saturated Fat:) 5 g

Dietary Fiber: 13 g

Cholesterol: 30 mg

Sodium: 850

% calories from fat: 33.5 %

Serving Size:

One half of the greens mixture over ¾ C. quinoa topped with ½ C. Tzatziki Sauce, 3 oz. chopped tomato and 1-1/2 T. crumbled feta. Serve ½ an orange.