Lunch Recipes

Makes 4 Servings Ingredients 3 tbs low-fat mayonnaise 2 tbs fresh basil, chopped 2 tsp sun dried tomato sprinkles 1/4 tsp crushed red pepper 1 8oz round focaccia bread 8oz smoked deli ham, thinly sliced 7oz bottle roasted red peppers, drained and thinly sliced 1 large handful fresh baby spinach leaves, washed and dried Method: 1. Combine the mayonnaise, basil, tomato and crushed red pepper together in a small bowl. 2. Cut the focaccia bread length ways into 2 halves. 3. Spread the mayonnaise mixture onto both cut sides of the bread. 4. Layer the ham, roasted peppers and spinach…

SERVES: 4 PREP TIME: 5 minutes COOK TIME: 15 minutes Ingredients: 3 strips bacon, diced 1 15-ounce jar salsa 2 4-ounce jars sliced roasted red peppers, drained; or 1 red pepper, seeded, cored, roasted and thinly sliced 1 15-ounce can white beans, drained 1 1/2 pounds large scallops Directions: Place bacon in a large nonstick skillet over medium-low heat. Sauté for 3 minutes. Stir in salsa, red peppers and beans. Reduce heat to low. Cover and cook for 10 minutes. Stir in scallops and season with salt and pepper. If serving immediately, continue cooking mixture for 2 minutes, or until…

SERVES: 4 PREP TIME: N/A COOK TIME: N/A Ingredients: 1 cup nonfat buttermilk 4 boned skinless chicken breast halves 1 1/2 cups cornflakes 3 tablespoons toasted wheat germ with honey 1 teaspoon dried thyme 1/2 teaspoon sweet paprika 1/2 teaspoon salt 1/4 teaspoon cayenne pepper Mashed Potato: 4 cups potatoes (about 3 medium), peeled and cubed 4 cloves garlic (optional) 2/3 cup nonfat buttermilk 2 teaspoons unsalted butter Salt and freshly ground black pepper, to taste Nutritional Information Calories 546 Fat 15% (9g) Carbohydrate 44% (50g) Protien 41% (6g) Fibre 7g Iron 5mg Calcium 181mg Folate 72mcg Directions: Combine buttermilk…

SERVES: 6 PREP TIME: 10 minutes COOK TIME: 25 minutes Ingredients: 1 head broccoli, long stems removed, stalks cut into florets (about 4 cups) 1 8-ounce package whole-wheat penne pasta 3 tablespoons oil-packed sun-dried tomatoes, sliced 1 pound chicken tenders, cut into bite-sized pieces 1 6 1/2-ounce container reduced-fat, soft garlic and herb cheese spread (such as Alouette Light Garlic et Herbes) Directions: Steam broccoli florets until crisp-tender, about 6 minutes. Set aside. Bring a large pot of water to boil. Add penne and cook according to package directions until al dente. Drain, reserving 1/3 cup of the liquid. Heat…

Rich, flavorful honey mustard chicken with carrots and potatoes. Makes 4 servings. Ingredients: 1 lb. potatoes cut into wedges 2 lbs. chicken 6 medium carrots, sliced 2 tablespoons olive oil 1 1/2 tablespoons honey 3 tablespoons mustard 1 teaspoon rosemary 2 heads garlic salt and pepper to taste Nutritional Information Calories 356.7 Carbohydrate 39.4g Protien 30.5g 1. Preheat oven to 425° F. In a shallow pan, toss potatoes and carrots with oil, salt and pepper. Peel the garlic heads and remove the cloves, and nestle the garlic amongst the vegetables and scatter the rosemary on top. Arrange the chicken pieces…

Craving: Red Meat SERVES: 4 PREP TIME: 7 minutes COOK TIME: 18 minutes Ingredients: 1/2 medium onion, finely diced 1 teaspoon olive or grapeseed oil 1 cup finely diced portobello mushrooms 1 teaspoon balsamic vinegar 1 slice home-style white bread, crusts trimmed 1 teaspoon granulated garlic 1/4 teaspoon paprika 1 pound 93 percent lean ground beef (7 percent fat) Nonstick cooking spray 4 tablespoons loosely packed shredded sharp cheddar 1 cup loosely packed baby greens 4 whole-wheat hamburger buns 1 medium tomato, thinly sliced 1 small onion, thinly sliced Nutritional Information (1 Burger) Calories 377 Fat 31% (13g) Carbohydrate 33%…

lean top round, plain low-fat yogurt, and very little added salt makes this a heart-healthy dish. Makes 4 Servings Ingredients: 1 lb. lean beef (top round) 3 teaspoon vegetable oil 3/4 tablespoon finely chopped onion 1 lb. sliced mushrooms 1/4 teaspoon salt to taste pepper 1/4 teaspoon nutmeg 1/2 teaspoon dried basil 1/4 cup beef broth 1 cup plain low-fat yogurt 6 cup cooked macaroni, cooked in unsalted water Nutritional Information Calories 251 Fat 11% (3g) Carbohydrate 79% (50g) Protien 10% (6g) Fibre 7g Iron 2mg Calcium 98mg Folate 37mcg Directions: 1. Cut beef into 1-inch cubes. Heat 1 teaspoon…

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce. 4 servings--Serving Size: 1-1/2 cup Ingredients: nonstick cooking spray as needed 4 medium chicken breast halves, skinned, boned, and cut into 1" strips* 1 can (14 oz.) tomatoes, cut up** 1 cup low-sodium chili sauce 1-1/2 cups green peppers, chopped (1 large) 1/2 cup celery, chopped 1/4 cup onion, chopped 2 cloves minced garlic 1 tablespoon fresh basil or 1 teaspoon dried 1 tablespoon fresh parsley or 1 teaspoon dried 1/4 teaspoon crushed red pepper 1/4 teaspoon salt Nutritional Information Calories 255…

These spicy and moist pork chops are made with no added fat, egg whites, evaporated skim milk, and a lively herb mixture. Makes 6 Servings Ingredients: 6 lean center-cut pork chops, 1/2" thick 1 egg white 1 cup evaporated skim milk 3/4 cup cornflake crumbs 1/4 cup fine dry bread crumbs 4 teaspoons paprika 2 teaspoons oregano 3/4 teaspoon chili powder 1/2 teaspoon garlic powder 1/2 teaspoon black pepper 1/8 teaspoon cayenne pepper 1/8 teaspoon dry mustard 1/2 teaspoon salt as needed nonstick spray coating Nutritional Information Calories 195.1 Fat 7.3g Carbohydrate 7.3g Protien 23.6g 1. Trim all fat from…