Tag Archives: Lunch

Combo Sandwich with Chokes

May 21, 2011 admin Leave a comment

This sandwich has so much flavor going on ! Artichokes, roasted peppers, ham, turkey – oh my !

1 serving
249 calories per serving

1 Arnold Select Thin rolls (100 calories)
4 thin slices deli ham (Oscar Mayer pre-packaged meats are great)
4 thin slices deli turkey (Oscar Mayer pre-packaged meats are great)
1 slice Kraft fat free cheese
2 T chopped marinated artichokes
2 T chopped marinated Italian peppers
¼ c baby arugula leaves
1 T low fat mayo

Toast bread (if desired) then spread on the mayo. Top with meats and cheese, then the artichokes, peppers and arugula.

Fish, Lunch, Sandwiches

Tuna Melt

May 11, 2011 admin Leave a comment

The jalapeno peppers really kick it up here and add some nice heat. If you don’t like spice, use pickles instead !

2 servings
180 calories per serving

6 oz. can tuna in water, drained
1/2 t onion powder
Salt and pepper to taste
12 slices pickled jalapeno
2 light English muffins (100 calories each), split
4 slices Kraft Free Singles cheese

Preheat oven to 350 degrees. Mix tuna with salt, pepper and onion powder and divide onto muffins. Top with peppers and cheese and bake 10 minutes or until cheese is bubbly.

Kid Friendly, Lunch

Crunchy Matza Pizza

May 10, 2011 admin Leave a comment

Using matza as your crust is a great change up from your typical personal pizza. This one is light and crunchy and definitely something I will be making again.

1 serving
158 calories per serving

1 matza
2 T tomato paste mixed with 1 T water
3 T low fat mozzarella cheese, shredded
2 T diced green pepper
2 sliced mushrooms
1 t oregano
Salt and pepper to taste

Preheat oven to 375 degrees. Spread tomato mix on matza. Sprinkle with salt, pepper, oregano. Top with cheese and veggies. Bake 10 minutes or until cheese melts.

Dinner, Lunch, Sides

Couscous with Tomatoes and Cucumbers

May 7, 2011 admin Leave a comment

This is just as great served fresh as it is chilled and served the next day. A great side salad for dinner or lunch !

6 servings
126 calories per serving

1 c uncooked couscous
2 Roma tomatoes, chopped
1 cucumber, chopped (I like to use the virtually seedless English cucumber)
¼ t oil
¼ t vinegar
¼ t garlic powder
¼ t onion powder
Salt and pepper to taste

Boil 1 c of water, add couscous and stir well, then cover and remove from heat and let sit 5 minutes. Fluff with fork and stir in the tomatoes and cucumbers. Then stir in the oil, vinegar and spices.

Chicken, Kid Friendly, Lunch, Soups

Chicken and Rice Soup

May 5, 2011 admin Leave a comment

The egg in this soup makes for a super rich and creamy broth – this is kinda high cal for soup, but it is satisfying, filling and so worth it. Sometimes I just crave a soup rich with rice and chicken (and devoid of any veggies!) and this is it. It really hits the spot 🙂

4 servings
353 calories per serving

7 cups fat free chicken broth
¾ lb. boneless skinless chicken breast
1 c long grain white rice
3 large eggs
1/3 c lemon juice
Salt and pepper to taste

Mix broth and chicken in a pot and bring to a simmer on medium heat. Lower heat a bit and continue cooking until chicken is done, about 15 minutes. Using a slotted spoon, remove chicken to a plate and when cool, shred into bite sized pieces. Bring broth back to a good simmer and add rice and cook about 18 minutes and then put chicken back in the pot. Whisk eggs until frothy and then whisk in the lemon juice. While continuing to whisk, add 1 c hot broth to the egg mix. Then whisk the egg and lemon mix into the large pot. Add salt and pepper and serve immediately.

Lunch, Sandwiches

Open Faced Warm Mozz Sandwiches

May 4, 2011 admin Leave a comment

Cheesy, quick and easy – and very different with some alfalfa sprouts thrown on for good measure !

4 servings
185 calories per serving

4 slices 45 calorie whole wheat bread, toasted
4 oz. cream cheese, room temperature
1 medium tomato, sliced
5 oz. alfalfa sprouts
1 c shredded mozzarella cheese

Preheat oven to 350 degrees. Spread toast with cream cheese and then layer on tomato and sprouts. Top with mozz and bake 8 minutes or until cheese is melted.

Lunch, Pork, Sandwiches

Ham and Swiss with Tangy Sauce

April 28, 2011 admin Leave a comment

Rich, buttery, zesty, tangy – this one is a real treat for your mouth !

1 serving
355 calories per serving

1 small club roll
8 slices thin deli sliced lean ham (Oscar Mayer pre-packaged meats are great)
1 slice low fat swiss cheese
1 t butter
1 T sliced scallions
1/8 t pepper
1 t Dijon mustard
1 t horseradish

Heat oven to 350 degrees. Mix butter, mustard, pepper, horseradish and scallions. Brush butter mix onto the insides of both sides of the roll. Add ham and cheese to roll. Wrap in foil and bake 15 minutes.

Lunch, Salads

Turkey, Black Bean and Edamame Salad

April 26, 2011 admin Leave a comment

Edamame are just baby soybeans – they are tender, sweet, and you often see them served at Japanese restaurants. I like to buy frozen ones and keep them on hand for different recipes. Salads are a great way to serve them 🙂

4 servings
390 calories per serving

2 c cubed smoked turkey
15.5 oz. can black beans, rinsed and drained
14 oz. can corn
1 c shelled edamame cooked according to package instructions
1 red bell pepper, chopped
¼ c chopped cilantro
1 T minced garlic clove
Salt and pepper to taste
2 T oil
2 T cider vinegar
1 t Dijon mustard
4 c field greens

Mix the turkey, beans, corn, edamame, bell pepper, cilantro, garlic, salt and pepper. Whisk oil, vinegar and mustard and pour over the turkey mix and season with salt and pepper. Place mixture over the lettuce and serve immediately.

Chicken, Lunch

Chicken Couscous Salad

April 21, 2011 admin Leave a comment

This was on of the most excellent lunch salads I have had in a long time ! The curry flavor is just divine, the meal is filling, and it will be a lunch to remember !

2 servings
343 calories per serving

1 ¼ c chicken broth
1 c (6 oz.) boneless skinless chicken breast cut into thin strips
3 t curry powder
½ c whole wheat couscous
½ c diced red bell peppers
½ c chickpeas, drained and rinsed
¼ c scallions, sliced
¼ c cilantro, chopped
1 T Dijon mustard
¼ t kosher salt
1 c lettuce leaves
2 medium tomatoes, sliced

Bring broth to a boil. Cook chicken in broth 5 minutes or until cooked through and then remove to a plate and toss with 1 t curry. Bring broth back to boil and add couscous. Remove pan from heat, cover and let sit 5 minutes. Fluff couscous and place in a bowl with peppers, beans, scallions, and cilantro. Then add the mustard, remaining curry and salt. Put lettuce and tomato slices on plates and top with the chicken curry mix. Can be served cold or warm.

Lunch, Mexican, Soups

Salsa Black Bean Soup

April 18, 2011 admin Leave a comment

This was so super delicious ! It rivals any restaurant soup out there ! I made it without the cheese and it was so incredibly tasty that you did not miss it at all.

4 servings
213 calories

1 t oil
1 T minced garlic
2 c water
1/2 t chipotle chile powder or 3 t chipotle sauce
2 15 oz. cans black beans, rinsed and drained
1 (8-ounce) bottle salsa
1 T lime juice
1/2 c chopped cilantro
1/2 c shredded Monterey Jack cheese

Heat oil and sauté garlic 1 minute. Stir in water, chipotle, beans and salsa. Bring to a boil then reduce heat and simmer 1 minute. Remove 2 c of the mix and put in a blender and puree. Then put back in the pan and simmer 15 minutes. Then add the juice and cilantro and simmer 3 more minutes. Sprinkle with cheese just before serving.