Lunch Recipes January 07, 2014 17:16


Easy Sandwich Burrito

Try La Tortilla Factory’s low fat, whole wheat tortilla’s as a replacement for bread.  Get creative and add 3 ounces of tuna (water packed) or any other lean meat with lots of fun veggies and fruit.

  • Cabbage
  • Apples slices
  • Shredded carrots
  • Sliced  bell peppers
  • Cucumbers

Forget mayo and try hot/sweet mustard instead.  Goes great with a bag of Crunchy Cheddar Mix!  Cal. 250, Protein 30g. Fat 5g

Turkey and Cucumber Sandwiches Makes 4 servings.

Seasoned with horseradish and garlic, these sandwiches have a nice bite! To carry one in a brown-bag lunch, keep the filling and bread separate so the bread doesn’t become soggy. Assemble the sandwich just before eating.

  • 1/2 cup nonfat mayonnaise
  • 1 tablespoon prepared horseradish
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper
  • 2 cups finely chopped cooked turkey breast
  • 1/4 cup finely chopped scallions
  • 8 slices rye bread
  • 1 seedless cucumber, very thinly sliced

In a medium bowl, toss together the mayonnaise, horseradish, garlic powder and pepper. Mix in the turkey and scallions.

Divide the mixture among 4 slices of the bread, spreading it to the edges. Overlap the cucumber slices in an even layer over the turkey. Top with the remaining 4 slices of bread.

Per serving: 279 calories, 4.2 g. fat (14% of calories), 4 g. dietary fiber, 49 mg. cholesterol, 816 mg. sodium.

California Chicken Salad Sandwiches

This low-fat chicken salad is a little out of the ordinary–getting exotic flavor from dried coriander and ginger. Mixing yogurt with mayonnaise for a dressing gives the salad extra tang that mayo alone doesn’t provide.

  • 2 cups shredded cooked chicken breast
  • 1 cup halved seedless grapes
  • 1/2 cup finely chopped celery
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon powdered ginger
  • 1/4 teaspoon dried basil
  • 1/4 cup nonfat mayonnaise
  • 1/4 cup nonfat yogurt
  • 4 large pita breads
  • 16 large spinach leaves

In a medium bowl, toss together the chicken, grapes, celery, coriander, ginger and basil. Mix in the mayonnaise and yogurt.

Cut each pita in half and open the pockets. Line each half with 2 spinach leaves. Fill with the chicken mixture.  Makes 4 servings.

Per serving: 296 calories, 6.2 g. fat (19% of calories), 1.9 g. dietary fiber, 63 mg. cholesterol, 512 mg. sodium.

Catalina Shrimp in Pita Pockets

What could be easier? Buy ready-cooked and peeled shrimp, a bag of premixed coleslaw vegetables and bottled dressing. Toss them all together and stuff the low-fat mixture into a pita.

  • 12 ounces small shrimp, peeled, deveined and cooked
  • 2 cups preshredded coleslaw mixture
  • 1/2 cup reduced-calorie Catalina dressing
  • 4 large whole-wheat pita breads

In a medium bowl, combine the shrimp, coleslaw mixture and dressing.

Cut each pita in half and open the pockets. Fill with the shrimp mixture.

Makes 4 servings.

Per serving: 217 calories, 3.4 g. fat (14% of calories), 1.7 g. dietary fiber, 84 mg. cholesterol, 559 mg. sodium.

Light Lunch Omelet

A light, savory blend of egg whites, bell pepper and onion.

  • 1/4 onion, finely chopped
    1/4 green bell pepper, diced
    1/4 red bell pepper, diced
    3 egg whites
    1 Tbsp low fat milk
    3 leaves fresh basil, chopped (or to taste)
    1 tsp freshly ground black pepper (or to taste)
    1 sprig of parsley, for garnish

In a non-stick skillet add onion and bell pepper (green and red). Cook until just soft, about 2 minutes. Set aside. Gently whisk the egg whites with a dash of low fat milk. Cook in a non-stick skillet or omelet pan; add basil and bell pepper/onion mixture. Fold over and add freshly ground pepper.

Cal. 81, Protein, 13g, Fat 0g


Cranberry Turkey Salad Serves: 4 person(s)
Tasty salad that provides two 5 A Day servings.


  • 2 cup cooked turkey breast, cubed
    4 cup romaine lettuce, torn into small pieces
    1 large red apple, cored and cut into small pieces
    1 orange peeled and segmented (or use a small can of mandarin oranges)
    1/4 cup dried cranberries
    3 Tbsp walnuts, coarsely chopped
    3 kiwi fruit, peeled and sliced

In a medium bowl, combine turkey, apple pieces, cranberries, orange, and walnuts. In a small bowl, mix cranberry sauce and orange juice concentrate.
Arrange lettuce leaves among four plates. Just before serving gently toss turkey mixture with dressing. Calories 398, Fat 5 g, Protein 31 g

Chicken with Sweet Potato Salad – Serves: 4 person(s)
Golden chicken teams up with this fresh take on the traditional potato salad. Sounds like a ‘picnic’ for any time of the year! Allow extra time to pre-cook sweet potato.

  • 4 medium skinless chicken breasts
    1 dip of olive oil, lightly brushed
    2 Tbsp fresh orange juice
    1/2 cucumber, diced
    1 small red onion, diced
    1 large sweet potato, peeled, cubed and cooked
    1/2 cup diced feta cheese
    1 Tbsp freshly chopped chives or parsley
    1 pinch freshly ground black pepper
    1 Tbsp canola oil
    1 Tbsp lemon juice

CHICKEN: Heat a large, heavy based pan. Lightly brush oil on both sides of chicken breasts. Add orange juice to pan. Place chicken breasts in pan. Cook until golden.

SALAD: in a large bowl combine cucumber, onion, sweet potato, feta and chives (or parsley). Mix well. In a jar combine pepper, oil and lemon juice. Screw on the lid and shake well to mix ingredients. Drizzle over salad.

Remove chicken from pan and place on individual plates. Serve with sweet potato salad. Cal. 340, Protein, 39 g., Fat 12 g.

Orange-Soy Vinaigrette – Serves: 10 person(s), Yield: 1 x 1 1/3 cup

something different for your green salad – easy and refreshing.

  • 1/2 cup orange juice
    1/2 cup pineapple juice
    1 Tbsp minced fresh parsley
    2 Tbsp fresh lime juice
    2 Tbsp low-sodium soy sauce
    2 Tbsp extra-virgin olive oil
    1 Tbsp teriyaki sauce
    2 tsp sugar
    1 tsp lemon pepper

Combine all ingredients in a jar; cover tightly and shake vigorously.

Cal. 43, Fat 2.7

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