Category Archives: Lunch

‘Sausage’ and Pepper Sandwich

February 3, 2011 admin Leave a comment

The Morningstar Farms sausage links are made out of all veggies – the consistency is not quite there, but the sausage flavor is AWESOME. When placed on a nice big roll and smothered in peppers and onions, you don’t even realize that you are not eating real sausage ! This is a great way to still have one of your favorites but have a guilt free version.

1 serving
375 calories per serving

4 bell peppers, cut into thin strips
1 large onion, sliced thin
1 T oil
Pam
Salt and pepper to taste
1/2 t garlic powder
1/4 t onion powder
hot water

1 link Morningstar sausage heated according to package instructions
1 small club roll

Place oil in large skillet and heat to medium high. Put onions in pan and saute 5 minutes. Move onions to the side, remove pan from heat and spray skillet with Pam. Return to heat and add peppers to skillet. Let cook down a little and then season with all the spices. After about 5 minutes, lower heat to medium and continue cooking to desired doneness. I like mine pretty soft and let them cook a good 20 minutes. If you do the same, you will likely need to add a couple tablespoons of hot water a couple times during the cooking process so that the veggie stay moist and do not burn.

Place sausage on roll and top with peppers and onions.

Italian, Lunch, Sandwiches

Easy Caprese Panini

January 27, 2011 admin Leave a comment

Caprese is a style of salad made with tomatoes, basil and mozzarella – here we place it all in a sandwich and heat it up so that all the flavors intensify.

1 serving
329 calories per serving

1 Arnold Sandwich Thins bun
1 T prepared low fat pesto
2 tomato slices
2 oz. part skim mozzarella cheese
3 large basil leaves
ICBINB Spray
Pam

Spread pesto inside roll and add tomato, cheese and basil. Spray the outsides of the buns with a few spritizes of ICBINB spray. Spray a pan with Pam and heat to very hot. Add sandwich and grill2 minutes. Flip and grill another 2-3 minutes.

Fish, Lunch, Soups

Shrimp and Rice Soup

January 25, 2011 admin Leave a comment

This is an excellent soup ! Be sure to remember the lime splash just before serving – it makes a big difference in the flavor.

4 servings
320 calories per serving

4 c chicken broth
2 c water
1 c Minute Rice
1 T oil
1 t minced garlic
1/2 t red pepper flakes
1 1/2 lb. large shrimp, peeled and cleaned
4 lime wedges
1 c bean sprouts (fresh or canned)
3 T sliced scallions
3 T chopped cilantro
Salt and pepper to taste

Mix broth and water in a soup pot and bring to a boil then stir in rice and bring back to a boil. Remove from heat, stir in bean sprouts and let stand 5 minutes. Heat oil and sauté garlic, onions, shrimp and pepper flakes 3 minutes or until shrimp are done. Stir shrimp into soup, add salt and pepper, and garnish with cilantro. Sprinkle with lime just before serving.

Chicken, Lunch, Sandwiches

Grilled Chicken Sandwich

January 24, 2011 admin Leave a comment

The mustard and Cajun flavoring give this sandwich a nice zing. It would taste just as good served cold, but grilled is good too !

1 serving
250 calories per serving

2 slices 45 calorie whole wheat bread
1 tsp. dijon mustard
6 slices shaved deli chicken breast, Cajun flavored
2 slices tomato
1 slice Fat Free Kraft Singles Cheese
ICBINB
Pam

Make sandwiches. Spray skillet with Pam and heat. Spray outside of each slice of bread with 5 spritzes of ICBINB Spray. Grill 3 minutes each side.

Dinner, Lunch, Soups, Turkey

Sausage and Lentil Soup

January 18, 2011 admin Leave a comment

Talk about a satisfying soup ! This one has meat, spice, veggies, cheese and 3 DIFFERENT CARBS! Lentils, rice and tortellini. Oh how good 🙂

13 servings
275 calories per serving

20 oz. turkey Italian sausage with casings removed
13 c water
1 c chopped carrots
2 c chopped celery
½ c diced green bell pepper
2 t onion powder
¾ t oregano flakes
1 t garlic powder
1 t basil flakes
2 t chicken boullion
½ t seasoned salt
¼ t pepper
2 c dried lentils, rinsed
½ c dry rice
22 oz. canned crushed tomatoes
2 ½ c cheese tortellini (refrigerated)
Salt and pepper to taste

Crumble the sausage and cook in a skillet until done (keep crumbling as you cook it). In a large soup pan mix water, vegetables and spices then add lentils and rice and bring to a boil then reduce heat, cover and simmer 20 minutes or until lentils are tender. Stir in tomato sauce, bring to a boil again and add the tortellini and sausage and cook 4 minutes or until tortellini are done. Season with salt and pepper to taste.

Dinner, Fish, Lunch, Soups

Garlic Seafood Soup

January 11, 2011 admin Leave a comment

This recipe gives you a simple seafood soup that has such a deep flavor ! Using all the shells in the broth preparation makes such a difference. You will love this one !

6 servings
301 calories per serving

8 oz. medium shrimp, shells on
Pam
2 c onion, chopped
12 cloves garlic, minced
½ green bell pepper, halved
1/4 c chicken broth
6 c water
1 T butter
2 T flour
3/4 c heavy cream
1 t salt
1 lb. red snapper fillets, cut into bite size pieces
3 T chopped cilantro leaves

Peel and clean the shrimp. Reserve the shells. Heat a soup pan on medium high and spray with Pam. Add shells, onion, garlic, and pepper and saute 5 minutes. Add broth and cook 3 minutes. Add water and bring to a boil then reduce heat and simmer 40 minutes or until liquid equals about 3 cups. Strain liquid into a bowl and discard all the solid pieces. Clean the pot and heat to medium high again. Melt butter and stir in flour. Cook for 1 minute, stirring constantly. Slowly add shrimp broth whisking constantly. Stir in rest of the broth and salt and bring back to a boil. Cook 5 minutes and then drop in shrimp and fish and cream. Reduce heat and simmer 5 minutes or until fish is done. Promptly remove from heat. Top each bowlful with cilantro.

Chicken, Lunch, Sandwiches

Chicken Panini with Swiss

January 7, 2011 admin Leave a comment

This is a fantastic hot sandwich. Apples and swiss just go together and they are here in this sandwich along with the chicken and spinach. Yummy !

1 serving
349 calories per serving

1 Arnold Sandwich Thins roll (only 100 calories each !)
4 oz. boneless skinless chicken breast (Perdue Shortcuts work great here)
2 slices low fat swiss cheese
5 very thin slices of apple
1 t low fat mayo
6 baby spinach leaves
I Can’t Believe it’s Not Butter spray

If chicken is not cooked, cook in a skillet sprayed with Pam 5 minutes per side or until done. Spread inside of roll with mayo then add 1 slice of cheese, apples, chicken, spinach and the 2nd piece of cheese. Spray the outside of the sandwich with a few spritzes of butter spray and cook 2-3 minutes per side in a hot skillet or a total of 3-4 minutes in a Panini press.

Lunch, Salads

Fried Tofu Salad

January 4, 2011 admin Leave a comment

I’m not a huge fan of tofu, but this is a really good salad. You feel so full, but there is no bloated feeling at all after you eat. This is a good skinny day lunch 🙂 Make sure you use sesame oil – it really gives the tofu a nice flavor.

4 servings
312 calories per serving

14 oz. package water packed firm tofu, drained between paper towels
2 T sesame oil
½ c low fat sesame ginger dressing
16 oz. package frozen petite peas, thawed
1 c matchstick carrots
8 oz. can water chestnuts, drained
¼ t pepper
1 medium head Bibb lettuce, torn (or other greens)
4 t roasted unsalted sunflower seeds
Salt and pepper to taste
4 t chopped lemon basil (or regular basil)

Press moisture out of tofu and cut into 1 inch cubes. Heat oil and add tofu and cook 5-6 minutes each side or until golden. Season with salt and pepper. Combine with dressing, peas, carrots, chestnuts and pepper and then place on top of lettuce. Garnish with sunflower seeds and basil.

Fish, Lunch, Sandwiches

Tuna Nicoise Sandwich

December 27, 2010 admin Leave a comment

There are a lot of textures and flavors here and that is what makes this such an interesting sandwich. It’s a nice spin on a classic tuna nicoise plate.

1 serving
300 calories per serving

1 Arnold sandwich thin roll (only 100 calories !)
4 oz. tuna fish
1 t mustard
1 T black olives, sliced
½ c arugula
½ tomato, sliced
1 T hummus
½ hard boiled egg, sliced
Salt and pepper to taste

Drain tuna. Spread hummus on bottom bun and spread mustard on top bun and build sandwich up in this order – – tuna, olives, tomato, arugula, egg, salt and pepper.

Appetizers, Dinner, Lunch

Mini Mushroom Pizza

December 26, 2010 admin Leave a comment

These are just AMAZING ! Serve as an appetizer, a lunch, even a dinner with a salad next to them. The sundried tomato flavor mixed with the flavor of the cheese and the mushrooms is just outstanding. The prep is quick and easy and these are just amazing !

4 servings
170 calories per serving

4 Arnold Sandwich Thins roll (only 100 calories each !)
4 chopped sundried tomatoes (give them ounces or tablespoons worth)
1 T oil from the sundried tomatoes
1 c fat free ricotta cheese
8 oz. mushrooms, coarsely chopped
1 c baby spinach leaves
Salt and pepper to taste
½ t garlic power
Red pepper flakes to taste

Preheat oven to 350 degrees. Toast rolls in toaster. Heat oil in a skillet and cook mushrooms until soft, about 7 minutes. Add salt, pepper, red pepper and garlic powder. Pulse tomatoes in a food processor or chop very finely and stir into ricotta. Add salt and pepper to taste. Spread the cheese mix on the rolls and add spinach leaves. Finally add mushroom mix to the top and bake 5-7 minutes.