Category Archives: Lunch

Black Bean and Feta Salad

Serve this one on top of a bed of your favorite greens for a super lunch salad.

Black Bean and Feta Salad
Black Bean and Feta Salad

6 servings
230 calories per serving

2 15 oz. cans of black beans, rinsed and drained
2 T fresh basil, chopped
4 oz. low fat crumbled feta with garlic and herbs
2 T oil
1 T lemon juice
¼ t black pepper

Mix all together and cover and chill for several hours.

Avocado Tacos

Creamy goodness all wrapped up in a yummy tortilla. Get your MUFA for the day and smile while you do it 😉 This tastes much like yummy guacamole; just a bit milder, but perfect for a lunch tortilla.

Avocado Tacos
Avocado Tacos

6 servings
290 calories per serving

12 6 inch tortillas
3 avocados, mashed
1/4 t garlic salt
¾ c chopped cilantro
Pepper to taste
A few drops of Tabasco sauce
12 tomato slices
Lime juice

Mix avocados, garlic, pepper, Tabasco and cilantro. Spread the mixture in each tortilla and add 2 tomato slices. Squirt with lime, fold and eat.

Strawberry Feta Salad

Looking for a special salad ? This one has the extra special something that makes it great for entertaining and holiday meals. But it’s so easy to put together you that you’ll find yourself making it all the time !

Strawberry Feta Salad
Strawberry Feta Salad

4 servings
140 calories per serving

5 oz. baby arugula
1 c sliced strawberries
1/2 c low fat crumbled feta cheese
3 T walnuts, chopped and toasted
1/4 c balsamic vinaigrette
Salt and pepper to taste

Place the arugula on 4 separate plates – add all the other ingredients and serve immediately.

Curried Slaw

This is a great dinner or lunch side. The curry and apples give it nice surprise flavor.

Curried Slaw
Curried Slaw

16 servings
120 calories per serving

1 c Miracle Whip
1 T curry powder
¼ of a medium head of green cabbage, shredded
¼ of a medium head of napa cabbage, shredded
1 medium zucchini, shredded
1 large carrot, shredded
2 celery stalks, chopped
2 green onions, thinly sliced
2 Granny Smith apples, thinly sliced

Mix dressing and curry then add all the other ingredients and mix well. Cover and refrigerate several hours so flavors mingle well.

Turkey and Cheese Rolls

Think of this as a turkey sandwich without the bread. It is so light, yet super tasty and a great healthy lunch. It packs easily and it’s as easy as putting together a sandwich. You have heard about meatless days – try some carb free days for a boost to your diet.

Turkey and Cheese Rolls
Turkey and Cheese Rolls

1 serving
95 calories per serving

6 slices deli thin turkey slices (Hillshire Farms or Oscar Mayer presliced deli meat is great!) – I like to use the cracked pepper turkey for extra flavor.
1 wedge Light Laughing Cow cheese
2 iceberg lettuce leaves

Spread lettuce leaves with cheese. Place turkey in leaves and roll up – secure with a toothpick or if you are packing them, roll with foil to keep fresh.

Chilled Cucumber Soup

What a burst of flavor you get from the fresh herbs in this soup ! Totally refreshing and so summery. Serve next to your lunch sandwich or as a quick palate cleanser in between courses of your favorite summer grill fare. At only 61 calories per serving, don’t think twice about adding this into a meal for a nice taste of summer.

Chilled Cucumber Soup
Chilled Cucumber Soup

4 servings
61 calories per serving

1 c fat free sour cream
1/2 c fresh basil
1/2 c fresh mint
1/4 c sliced scallion
1 c water
½ of a large English cucumber, peeled, seeded and cut into a few pieces
1 T lemon juice
1/2 t Tabasco sauce
Salt to taste

In a food processor mix sour cream, basil, mint, water and scallions very well. Then add cucumber, lemon juice and salt and just pulse a few times making sure you leave cucumber chunks. Chill up to 6 hours.

Roast Beef Ranch Sandwich

Tangy ranch dressing, spicy horseradish, and lotsa meat and veggies – my kind of sandwich 🙂

Roast Beef Ranch Sandwich
Roast Beef Ranch Sandwich

4 servings
334 calories per serving

4 small Club Rolls
32 slices thin sliced deli roast beef (Oscar Mayer pre-packaged meats are great)
1 small red onion, sliced
1 small tomato, sliced
2 c shredded lettuce
8 T non fat ranch dressing
3 T horseradish
4 T shopped parsley

Mix ranch, horseradish and parsley and refrigerate at least ½ hour. Place meet on rolls and spoon on the prepared dressing. Top with onion, tomato and lettuce.

Spinach Pie

This is basically a crustless quiche. It is great served for brunch, lunch, as an appetizer, or even as a dinner side dish. So good !

Spinach Pie
Spinach Pie

8 servings
150 calories per serving

16 oz. low fat cottage cheese
10 oz. frozen chopped spinach, thawed, and drained well (press in a sieve to get rid of all the water)
1 c shredded low fat mozzarella cheese
4 eggs, lightly beaten
6 oz. roasted red peppers, well drained, and chopped
1/3 c grated parmesan
1 t oregano flakes
½ t garlic powder
½ t onion powder
Salt and pepper to taste

Preheat oven to 350 degrees. Mix spinach and cheeses. Add eggs, peppers and spices. Pour into a 9 inch pie plate or cake pan sprayed with Pam. Bake 40 minutes or until the center is set. I like to use a glass pie plate for this, that way if the center does not set before the top is getting brown (which sometimes happens), you can slip it into the microwave for a few quick minutes to finish it up. This reheats great !

Sub Sandwich

A little of this, a little of that – all on a roll … and you get a sub sandwich. This is a great mixed meat sub that is filling and a great take a long lunch.

Sub Sandwich
Sub Sandwich

1 serving
394 calories per serving

1 small Club roll
1 T low fat mayonnaise
1 T mustard
½ c chopped lettuce
2 slices tomato
4 slices thin deli roast turkey (Oscar Mayer pre-packaged meats are great)
4 thin slices deli ham (Oscar Mayer pre-packaged meats are great)
1 slices low fat swiss cheese

Mix mustard and mayo and spread on the inside of both sides of the roll. Place all meats and cheese on roll and top with lettuce and tomato.

Avocado and Spinach Salad

Kraft has so many great dressing out there – as well as using them on their own, they make GREAT to use as ingredients in other dressings, sauces, marinades, etc. This salad is a Kraft recipe and it was so good !

Avocado and Spinach Salad
Avocado and Spinach Salad

2 servings
250 calories per serving

1/2 c sliced avocados
3 T mandarin orange juice
2 t lemon juice
3 c baby spinach leaves
11 oz. can mandarin oranges (reserve 3 T juice / rinse the oranges in cold water)
1/4 c Kraft Catalina dressing (sweet French dressing)
2 T pecans (or other nuts), toasted
To toast nuts, heat a skillet on medium high then add nuts. Cook, stirring frequently, until the heat brings out the flavors, about 2-3 minutes (when you smell the great aroma, they are just about done).

Mix dressing,. Lemon juice and orange juice. Pour over spinach, oranges and avocados. Garnish with nuts.

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