This is just the best with home grown or farmer’s market tomatoes ! Add in some homemade sourdough bread and it’s heaven !

Tomato Sandwich

1 serving
137 calories per serving

2 slices sourdough bread
1 T low fat mayo
4 slices tomato

Spread bread with mayo, add tomatoes, dig in

When you add creamy avocado to a sandwich, there is no need for any other dressing. And avocado is a great MUFA for your diet. This grilled chicken sandwich is very tasty.

Grilled Chicken Sandwich

1 serving
390 calories per serving

3 oz. chicken breast
1 hoagie / sub roll
1 slice tomato
1 large slice lettuce
Salt and pepper to taste
Garlic powder to taste
¼ c avocado slices

Heat grill. Sprinkle chicken with salt, pepper and garlic powder and grill 3-4 minutes each side or until done. During the last minute, slice your roll and place face down on the grill to toast the bun. Make a sandwich of all the ingredients.

If you do not have a grill, you can toast the roll in a toaster oven and you can pan fry the chicken in a skillet sprayed with Pam.

Using the mustard mix as a basting sauce while cooking makes this so much better than just putting the mustard on the bread. The flavor gets really intensified and this ends up being a really great lunch sandwich.

Honey Mustard Chicken Sandwich

4 servings
240 calories per serving

¼ c Dijon mustard
2 T honey
1 t oregano flakes
¼ t salt
¼ t cayenne pepper
4 5 oz. boneless skinless chicken breasts
4 whole grain sandwich buns (100 calories each)
4 slices tomato
4 lettuce leaves

Mix mustard, honey, oregano, salt and cayenne and brush on chicken. Grill 15-20 minutes or pan fry in a skillet sprayed with Pam for 6-8 minutes or until done. Brush with extra sauce throughout the cooking. Serve on buns with lettuce and tomato.

This makes a great balanced and filling lunch portion for 370 calories. You can easily cut the serving in half and serve as a side in a dinner plate, too. But I like it as a lunch – you can make it a day ahead, it is portable, it takes even better the following day … and it is packed with healthy ingredients. Oh, and it has orzo (my fav!)

Greek Orzo Salad

5 servings
370 calories per serving

1 ¼ c uncooked orzo (8 oz)
2 c thinly sliced English cucumber
½ c low fat zesty Italian dressing
1 medium tomato, chopped
15 oz. can chick peas, drained and rinsed
1 4 oz. can sliced black olives
½ c crumbed low fat feta cheese

Cook pasta according to package instructions and rinse in cold water. Mix pasta with the rest of the ingredients except the feta, cover and refrigerate at least one hour so flavors mix. Just before serving, sprinkle with cheese.

What a great flavor ! The orange gives these tomatoes a great fresh flavor. Try on your favorite heirloom or farmer’s market tomatoes for a great side dish so low in calories, but so big in flavor !

Citrus Tomatoes

2 servings
36 calories per serving

2 T fresh squeezed orange juice
1 ½ t orange zest
1 ½ t lime zest
1 T lime juice
Dash if kosher salt
Dash of Tabasco sauce
2 small tomatoes, sliced
1 t fresh chives, sliced

Mix together all except tomatoes and chives. Plate tomatoes and drizzle with dressing. Then sprinkle with chives.

Though the dressing is a simple vinegar and oil mix, this salad does not lack in flavor. The egg yolks and tomatoes give this most of its flavor. Try making a nice big serving dish instead of placing on individual bowls – it makes a pretty centerpiece to a party table

Tomato, Egg and Cucumber Salad

4 servings
190 calories per serving

4 large eggs, hardboiled and sliced
½ c balsamic vinegar
4 t oil
2 pints cherry tomatoes, halved
2 large cucumbers, thinly sliced
½ head lettuce separated into leaves
Salt and pepper to taste

Place eggs in a saucepan and cover with cold water. Set on medium heat and bring to a boil. Cover and keep at a low boil 2 minutes. Shut heat, but leave eggs in pan and covered for 13 more minutes. Then rinse eggs under cold water. Refrigerate eggs for ½ hour as they will peel easier this way. Combine oil and vinegar. Place the lettuce leaves down and then add the tomatoes and cucumbers to the plates. Sprinkle with salt and pepper and then pour over the dressing. Finally place the egg slices on top of each plate.

Take out the Bacon, replace it with avocado and you have an ALT instead of a BLT. You still have the bacon flavor since you have Bacos in here, but the main flavor is the avocado. So get your MUFA on and have a great sandwich for lunch today !

ALT Sandwiches

4 servings
290 calories per serving

Even though there are bacon bits here, the main star of this sandwich is the avocado, so I call it an ALT instead of a BLT.

¼ c low fat mayonnaise
2 T bacon flavored veggie bits (Bacos)
8 slices of toast
4 lettuce leaves
1 avocado, pitted and sliced
2 large tomato, sliced

Combine mayo and bacos and mix well then spread of 4 pieces of toast and layer with lettuce, avocado and tomato.

Frittatas make great breakfast, brunch and lunch fare. If you’ve never had one, they are basically crustless quiches. This one is has a great flavor and by using Egg Beaters, you end you with quite a low cal, low fat meal that still packs a very rich flavor.

Zucchini Frittata

6 servings
71 calories per serving

1 ½ c Egg Beaters
½ c shredded low fat swiss cheese
¼ c skim milk
½ t garlic powder
¼ t pepper
Pam
1 c shredded zucchini
1 medium tomato, chopped
4 oz. can sliced mushrooms, drained

Combine eggs, cheese, milk, garlic powder and pepper. Spray an oven safe skillet with Pam and on medium high heat cook the zucchini, tomatoes and mushrooms until tender. Then put in egg mix and stir well. Cover and cook on low heat 15 minutes or until almost set. Remove the lid and place under a hot broiler for 2-3 minutes or until done. Cut into wedges like a pie and serve immediately.

A big meaty, juicy, tasty sandwich just doesn’t seem like it can fit into a 400 calorie per meal diet – but it does ! And this one is sooooo tasty. Bacon, avocado, mayonnaise, dill, meat, cheese – you just can’t go wrong !!

Toasted Clubs

2 servings
328 calories per serving

2 T fat free mayo
¼ t dill weed
1/2 t lemon juice
1/8 t pepper
4 slices whole wheat toast
4 slices thin deli roast beef
4 slices thin deli ham
2 slices low fat provolone or swiss cheese
2 lettuce leaves
2 tomato slices
2 bacon strips cooked and crumbled
¼ c alfalfa sprouts
¼ c avocado sliced

Combine mayo, dill, juice and pepper and spread over the toast. Add the sandwich meat, cheese, lettuce, tomato, sprouts and bacon and the top with the avocado slices.

Alone, with bacon, with tomato – - however you make it, if you make grilled cheese, I’m there ! Served next to tomato soup, it makes a great lunch.

Grilled Cheese and Tomato

1 serving
110 calories per serving

2 slices 45 calorie bread
2 slices tomato
2 slices Kraft fat free singles
20 sprays I Can’t Believe It’s Not Butter
Pam

Spray pan with Pam and heat – make sure pan is good and hot on medium high heat. Make sandwich of the bread, tomato and cheese. Spray outsides of the sandwich with 5 sprays (per side) each of ICBINB. Place in pan and cook 1-2 minutes or so each side, or until brown and cheese is melted.