Category Archives: Lunch

Black Bean and Corn Salad

August 14, 2010 admin Leave a comment

Nutritious, full of fiber, satisfying, filling, extremely portable – this is a great lunch salad.

4 servings
350 calories per serving

1 c frozen corn
½ c French dressing
2 t chopped chipotle chiles in adobo sauce
4 c chopped romaine lettuce
2 c grape tomatoes, halved
¼ c sliced green onions
15 oz. can black beans, drained and rinsed
½ c shredded low fat cheddar cheese
1 c coarsely chopped blue tortilla chips
¼ c chopped cilantro

Cook corn according to package directions then drain and rinse with cold water to stop the cooking process. Combine dressing with chipotle chilies. Combine corn, lettuce, tomatoes, onions, beans and cheese then add dressing and mix well. Garnish with chips and cilantro.

Lunch, Soups

Sun Dried Tomato and Spinach Soup

August 13, 2010 admin Leave a comment

The flavor from the sundried tomatoes really permeates the whole soup making it rich and sweet and utterly delicious ! Soup in about 10 minutes and it tastes fantastic !

4 servings
240 calories per serving

2 t oil
2 medium shallots, coarsely chopped
1 clove garlic, minced
½ c brown rice, cooked (Minute Rice is fine)
8 c lo fat chicken broth
½ c sundried tomatoes, rinsed and cut into small pieces
½ c sliced mushrooms
1 t pepper
½ lb fresh spinach leaves

Heat oil in Dutch Oven. Add onions and garlic and cook 4-5 minutes. Add broth and bring to a boil then add tomatoes, mushrooms and pepper and simmer 5 minutes then stir in spinach and heat thoroughly.

Lunch, MUFAs, Sandwiches, Vegetables

Sacramento Sandwich

August 12, 2010 admin Leave a comment

The goat cheese and avocado surely make up for the meat on this sandwich and you won’t feel deprived at all. Packed with healthy MUFA and tons of veggies, this will surely be a favorite of yours like it is mine. If you are packing it for work or school, just pack the vinegar separately and pour over just before serving.

1 serving
340 calories per serving

1 small piece of cucumber
2 t red wine vinegar
2 slices wheat bread (45 calories per slice)
1 slice goat cheese
¼ c alfalfa sprouts
¼ of an avocado, sliced
¼ c shredded carrots
2 radishes, sliced

Cut a small piece of cucumber into thin slices and sprinkle with vinegar. Toast bread and spread with 1 slice of goat cheese and then add cucumbers, alfalfa sprouts, avocado, carrot and radish.

If you are packing this to go – skip the toast and just place all the ingredients on the bread and douse with vinegar just before serving.

Kid Friendly, Lunch, Sandwiches

Turkey Sandwich with Apples

August 6, 2010 admin Leave a comment

A nice tart apple sliced up and placed on the sandwich makes this a nice change from the ordinary.

1 serving
330 calories per serving

2 slice whole wheat bread
1 T Miracle Whip
6 slices deli roasted turkey breast
6 slices granny smith apple
1 no fat cheese slice (Kraft Singles are great!)
2 slices turkey bacon, cooked

Spread bread with dressing and add all the rest of the ingredients.

Chicken, Lunch, Sandwiches

Chicken Club Sandwiches

July 22, 2010 admin Leave a comment

So simple – especially of you plan these for a day after you make chicken the night before – then you are just pulling pre-made cutlets out of the frig and that’s just as easy as pulling out cold cuts. What makes this a club – – well, the BACON, of course 🙂

4 servings
307 calories per serving

4 bacon slices
4 4 oz. chicken cutlets
¼ t pepper
8 slices multigrain bread
¼ c light mayonnaise
1 T Dijon mustard
4 green leaf lettuce leaves
2 plum tomatoes, thinly sliced

Cook bacon them remove from pan and reserve 1 T of the drippings. Sprinkle chicken with pepper and place in pan and cook 4 minutes per side. Toast bread and place a mix of mustard and mayo on 4 slices. Top with lettuce and tomato, then the chicken and bacon.

Lunch, MUFAs, Salads, Tex Mex, Vegetables

Southwest Spinach Salad

July 19, 2010 admin Leave a comment

What a symphony of flavors ! Your mouth doesn’t know what to be the happiest about – is it the pine nut accent? Or the spicy pepperjack cheese? Or the creamy avocados? Or the smoky chipotle dressing? This is one of THE BEST salads I’ve ever made.

4 servings
300 calories per serving

8 c fresh baby spinach
1/2 c corn with sweet peppers
1/3 c halved black pitted olives
2 T chopped fresh cilantro
2 oz. diced pepper jack cheese
2 plum tomatoes, cut into 8 wedges each
2 hard boiled eggs, quartered
1 ripe avocado cut into 16 slices
3 T lime juice
2 T oil
1 t chopped chipotle pepper in adobo sauce
1/8 t salt
1 garlic clove, minced
2 T toasted pine nuts
A few extra squirts of lime juice if you like your salad nice and ‘wet’

Combine spinach, corn, olives, cilantro and cheese. Place 2 c worth on each plate. Arrange tomato, egg and avocado slices atop the spinach. Combine lime juice, oil, chopped chipotle, salt and garlic. Whisk well and pour over salads. Sprinkle with pine nuts.

Appetizers, Chicken, Lunch, Mexican, Snacks

Chicken and Black Bean Quesadillas

July 17, 2010 admin Leave a comment

This is so savory and flavorful…and filling ! You can also cut these into smaller servings and make as a snack or appetizer.

4 servings
348 calories per serving

2 c shredded cooked chicken breast (Perdue Shortcuts work great here!)
2/3 c salsa verde
15 oz. can black beans, rinsed and drained
4 80 calorie tortilla wraps
1 c shredded low fat Mexican four cheese blend
Pam
Extra salsa verde for dipping
Salt and pepper to taste

Mix chicken, 1/3 c salsa, salt and pepper. If chicken is cold, you may want to heat it a couple minutes in the microwave – this way the quesadilla comes to heat quicker. Combine beans with the rest of the salsa and mash slightly to break up some of the beans. Spread 1/3 bean mix over half a tortilla and then top with ½ of the chicken mix and ¼ c cheese. Fold in half and spray the outsides of the tortillas with Pam. Heat a skillet and cook each quesadilla a couple of minutes each side. Cut into wedges and serve.

Kid Friendly, Lunch, Pork, Sandwiches

Grilled Ham on Rye

July 13, 2010 admin Leave a comment

A simple sandwich that tastes anything but ordinary. Want to lower the calories? Use Kraft fat free American singles for a fraction of the calories and great results.

1 serving
340 calories per serving

2 slices rye bread
1 T Miracle Whip
1 slice cheese (70 calories allotted for this)
6 slices deli shaved smoked ham

Spread both slices of bread with 1 t Miracle Whip and add the ham and cheese. Spread the outside of the sandwich with the rest of the Miracle Whip and cook in a skillet 3 minutes each side or until golden brown and cheese is melted.

Fish, Lunch

Shrimp and Rice Salad

July 13, 2010 admin Leave a comment

What a great lunch this makes ! Add a cup of fruit or veggies on the side and you have a great balanced meal that will keep you feeling full all afternoon.

4 servings
301 calories per serving

1 cup white rice
2 T oil
1 garlic clove, minced
½ pound medium shrimp, peeled and cleaned
1 c packed parsley leaves
3 T lemon juice
Salt and pepper to taste

Cook rice according to package instructions. Heat skillet and oil and cook shrimp 4 minutes or until done. Add in the garlic during the last 45 seconds of cooking. Add shrimp to rice along with parsley, lemon, salt and pepper. Chill well before serving.

Appetizers, Italian, Lunch

Mushroom Boboli

July 12, 2010 admin Leave a comment

There is just something about goat cheese pizzas that are so good – I think goat cheese is just meant to be eaten warm 🙂 You can increase the serving size and make this a lunch instead of an appetizer !

6 servings
135 calories per serving

10 inch boboli (whole wheat)
2 c sliced mushrooms (a mix of several varieties makes a nice presentation)
1 T oil
1 /4 t salt
¼ t pepper
2 T balsamic vinegar
½ c crumbled low fat goat cheese
1 T fresh herbs

Cook mushrooms in oil until tender then sprinkle with salt and pepper and drizzle with vinegar. Cook until vinegar is all evaporated.

Preheat broiler and cook pizza crust 3 minutes then remove and spread with mushrooms and sprinkle with cheese and continue cooking another 6 minutes or until all heated through. Sprinkle with herbs and serve.