Fresh Veggie Salad

I love making this in the summer time for picnics and BBQ's. The hubby likes to put this over grilled chicken 

serves 6 
1 red pepper 
1 green pepper 
1 yellow pepper 
1 carrot 
1 cucumber 
6 tomato 
3 garlic cloves ( chopped) or get the already chopped or minced 
3 spring onions or as most know it as scallions 
some fresh cilantro ( enough to make a few tbsp) 
Fresh dill, parsley and mint leaves ( again enough to make 2 tbsp of each) 
1 Hot chili ( if you want some heat in it , if not leave it out) chopped up 
4 tsbp EVOO 
juice from 2 lemons 
Pepper 

~ Finely dice up the first 6 ingredients and put in a large mixing bowl 
~ Then chop your garlic, scallions, and herbs. ( if you need some tips on how to cut your herbs so they have to most flavor check out FoodNetwork on knife skills) I tend to roll my leaves up and cut on a angle to give me pretty ribbon cuts 
~Then combine your veggies, garlic , herbs and pour your EVOO and lemon juice , and pepper all together and toss. 
Cover and chill in fridge before serving. 

Cals-116 
protein-3 
carb-12 
fat-6 
sodium-21mg 

Meatloaf with w/o all the guilt

This meatloaaf has less than half the fat and a third of the calories that our classic comfort meatloaf has. 
* the secret is using 93% lean beef, replacing 8 oz of beef with veggies , adding oats and only using egg whites 

1lb ground beef ( 93-95% lean 
1 cup chopped onions 
1 cup shred carrots 
1 cup shred zucchini 
3/4 cup old fashion oats 
2 egg whites ( beating lightly) 
1 egg ( beating lightly) 
4 tbsp ketchup 
4 tbsp worcestershire sauce 
2 tbsp dijon mustard 
1/2 tsp thyme ( u could use basil if u dont have thyme) 
1/2 tsp pepper 
1/2 tsp salt ( thou i tend to leave it out) 

Get your oven going at 350 degrees, spray cooking spray in your loaf pan. I like to line mine with tinfoil or parchment paper. Helps to get the meatloaf out when done and make for a pretty presentation on the table 
~combine all your ingredients ( hold out 2 tbsp ketchup) mix it up well and press firmly in your pan Then drizzle the remainder of your ketchup on the top of your loaf. Place your loaf pan on a bake sheet and cook for an hr and 20 mins . Meat should not be pink and read 160 degrees. 

serves approx 6 
cals-195 
fat-6 
protein-19 
carb-15 
sodium-465mg 
fiber-2