Tag Archives: Lunch

Asian Shrimp Soup

July 7, 2010 admin Leave a comment

This is a great quick soup that does not skimp on flavor. I usually add in a teaspoon of Asian chili garlic sauce to spice it up, but it is just as good without it. If you know you are having a heavier dinner, this makes a great light lunch with a piece of garlic toast or a cheesy bagel on the side.

4 cups
63 calories per serving

4 c chicken broth
¼ c shredded carrot
2 c bok choy, coarsely chopped
¼ c water chestnuts, chopped
2 oz. sliced mushrooms
2 oz. popcorn (or other small) shrimp, cooked
2 T soy sauce

Bring broth to a boil and add carrots, bok choy, water chestnuts and mushrooms. Simmer 4 minutes then add shrimp and soy and heat through.

Dinner, Fish, Lunch

Tilapia with Lemon Pepper

July 1, 2010 admin Leave a comment

Tilapia is a great white fish that is farmed raised making it widely available in restaurants and grocery stores throughout the US. It cooks quickly, and has a nice texture when quickly pan fried. Even doubling this recipe to 6 oz. leaves you another 200 calories for a filling side dish such as Foiled O’Brien; potatoes and peppers steamed in a foil packet.

1 serving
100 calories per serving

3 oz tilapia
Pam
Salt to taste
Lemon pepper to taste (I pile it on!)

Heat a small skillet on medium low and spray with Pam. Place the fish in the pan and sprinkle with salt and lemon pepper. Cook 3 minutes. Gently flip the fish and sprinkle with more salt and lemon pepper. Cook another 3-5 minutes or until fish is done. It is done when the flesh is flaky and opaque rather than translucent.

Asian, Lunch, Soups

Egg Drop Soup

June 30, 2010 admin Leave a comment

This egg drop takes just 5 minutes to prepare and makes a great lunch portion. Pair it with a salad or sandwich for a nice, filling meal.

2 servings
50 calories per serving

3 cups fat free chicken broth
1 large egg
1/2 T soy sauce
2 T fresh chives, chopped
1/2 c sliced mushrooms
1 c water
Salt and pepper to taste

Mix all except egg in a saucepan. Bring to boil. Beat egg lightly and when broth is at a boil, slowly spoon in egg. Serve immediately.

Lunch, Sandwiches, Summer

Tomato Sandwich

June 28, 2010 admin Leave a comment

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

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 🙂

Breakfast, Kid Friendly, Lunch, Snacks

Bacon and Cheese Muffin

June 21, 2010 admin Leave a comment

This is basically an eggless version of a great breakfast sandwich. This is so satisfying when you need something bacony and cheesy !

1 serving
245 calories per serving

1 light whole wheat muffin (100 calories)
6 sprays I Can’t Believe It’s Not Butter spray
2 slices fat free Kraft singles
3 slices turkey bacon

Cook the bacon according to package instructions. Toast the muffin and when done, immediately spray each half with butter spray and place the cheese slices on so they get melty. Top with the cooked bacon and eat open faced or make a sandwich.

Lunch, Sandwiches, Vegetables

Portobello Burger

June 20, 2010 admin Leave a comment

This is a great, hearty sandwich that fills you up and contains no high calorie meat. Sometimes when you get these in a restaurant, they have the same calorie content as having a burger (sometimes they are done in tons of oil or butter). But this version keeps the oil to a minimum and adds a nice amount of cheesy goodness to the sandwich.

1 serving
299 calories per serving

1 large portobello mushroom cap, stem removed
1 t oil
Salt and pepper
Sprinkle of cayenne pepper
¼ c shredded low fat mozzarella cheese
1 100 calorie Arnold Select Sandwich Thins bun
1 t buttery spread
Garlic powder to taste
1 large onion slice
1 large tomato slice
Lettuce leaves
Pam

Coat mushroom with oil. Sprinkle with salt and pepper and cayenne. Spray skillet and heat to medium high. Place mushroom in the pan rounded side up. Cook 5 minutes. Flip. Sprinkle with garlic powder, top with cheese and cook another 4-5 minutes. Meanwhile, toast bun and spread butter on it. Place mushroom on bun and top with tomato, onion and lettuce.

Appetizers, Lunch, Mexican, Snacks

Nacho Pizzas

June 15, 2010 admin 1 Comment

Just made this one again after a few months – – it is still just as delicious 🙂

Appetizer, lunch, snack – no matter how you serve them, these are a crowd pleaser. I used a nice spicy salsa so that these had a little punch to them and they are definitely on my list of things to make again SOON 🙂 If there is an ingredient you don’t like, just leave it off the ‘pizza’ – it won’t hurt a thing !

5 servings (2 pizzas each)
270 calories per serving

1 can refrigerated biscuit dough
3 T black bean dip
1/3 c thick salsa (or petite cut diced canned tomatoes)
2 T canned chopped green chilies
2 scallions, chopped
2 T sliced black olives
¾ c shredded low fat cheddar cheese

Heat oven to 350 degrees. Roll out each biscuit into a 5 inch circle and place on an ungreased cookie sheet. Top with bean dip, salsa, chilies, onions and olives. Sprinkle with cheese and bake 12-15 minutes or until crust is brown and cheese is melted.

Italian, Lunch, Sandwiches

Grilled Provolone and Peppers

June 11, 2010 admin Leave a comment

Any grilled cheese sandwich is a winner in my book and this one is no exception – and here the sweet roasted peppers are a nice contrast to the provolone.

2 servings
200 calories per serving

4 slices 45 calorie bread (Pepperidge Farm Light Multi Grain)
4 slices low fat provolone (sliced thin)
2 roasted red bell peppers, drained, rinsed and dried – and cut into strips
Pam
ICBINB Spray

Make sandwiches and spray the outsides with the butter flavored spray. Heat a skillet to medium high and spray with Pam. Cook each side 2-3 minute or until browned and the cheese is all melted.

Lunch, Sandwiches, Turkey

Turkey Slaw-Wich

June 8, 2010 admin Leave a comment

A quick sandwich to throw together that doesn’t taste like a boring sandwich ! The slaw gives it a nice twist.

1 serving
290 calories per serving

½ c coleslaw blend (shredded cabbage and carrots)
1 T Miracle Whip
1 t Dijon mustard
2 slices whole wheat bread, toasted
3 slices deli roasted turkey breast
1 slice fat free American cheese

Mix coleslaw, Miracle Whip and Dijon then make sandwiches with all the ingredients.

Italian, Kid Friendly, Lunch

Ham and Cheese Calzone

June 3, 2010 admin Leave a comment

This makes a splendid calzone – and at a fraction of the calories of a pizza shop one ! The cheese melts beautifully and the portion size was just perfect. If you’ve never had a calzone before, it’s just pizza dough wrapped around cheese and other goodies – this one has ham, but some people prefer just cheese.

4 servings
277 calories per serving

1/3 c fat free ricotta cheese
½ t oregano flakes
½ t parsley flakes
½ t pepper
¼ t garlic powder
¼ t onion powder
¾ c shredded low fat mozzarella cheese
¼ c shredded parmesan cheese
¼ c finely chopped ham
1 10 oz. tube pizza dough
Pam

Preheat oven to 425 degrees and spray a baking sheet with Pam. Mix ricotta, spices, parmesan. Mozzarella and ham. Unroll the dough and press it into a 10 inch circle or 10×12 rectangle. Spoon the mix onto one half leaving a 1 inch border and then fold the other side over and seal the edges by pinching the dough to secure. Bake 8 minutes then turn over and bake another 6 minutes. Remove from oven and let cool – then cut into 4 servings. Optionally serve with some low fat marinara sauce for dipping.