1- Tuna Apple Salad
Apples and raisins add a nice twist to traditional tuna salad.
Makes 4 servings.
1 cup per serving.
Prep time: 15 minutes
Nutrition information per serving: Calories 216, Carbohydrate 27 g, Dietary Fiber 4 g, Protein 25 g, Total Fat 2 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 26 mg, Sodium 544 mg
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| LUNCH |
Ingredients :
- 2 (6-ounce) cans water packed tuna, drained
- 2 tablespoons finely chopped red onion
- 1 medium apple, cored and chopped
- ¼ cup chopped celery
- ¼ cup golden raisins
- 3 tablespoons fat free Italian dressing
- 2 cups salad greens
- 2 medium whole wheat pitas
Preparation :
- In a small bowl, stir together tuna, onion, apple, celery, raisins, and 2 tablespoons of dressing.
- In another medium bowl, toss together salad greens with remaining dressing.
- Cut pitas in half to make 4 pita pockets.
- Carefully fill pita pockets with equal amounts of salad greens and tuna salad. Serve.
2- Zesty Asian Chicken Salad
A colorful salad packed with a variety of healthy foods.
Makes 4 servings.
1 cup per serving.
Prep time: 20 minutes
Nutrition information per serving:
Calories 184, Carbohydrate 13 g,
Dietary Fiber 4 g, Protein 22 g, Total Fat 5 g,
Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 55 mg, Sodium 456 mg
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| LUNCH |
Ingredients :
- 3 boneless, skinless chicken breasts, cooked and chilled
- 3 green onions, sliced
- 1½ cups small broccoli florets
- 2 medium carrots, peeled and cut into strips
- 1 red bell pepper, cut into strips
- 2 cups shredded cabbage
- ½ cup fat free Asian or sesame salad dressing
- ¼ cup 100% orange juice ¼ cup chopped fresh cilantro
Preparation :
- Cut chicken breasts into small strips and place in a medium bowl with onions, broccoli, carrots, bell peppers, and cabbage.
- In a small bowl, stir together dressing and juice. Pour over salad and toss well to coat. Stir in cilantro. Serve at room temperature.
3- Vegetable Quesadillas
These quesadillas make a great meatless meal for a healthy lunch! Serve with red or green salsa and light sour cream.
Makes 4 servings.
1 tortilla per serving.
Prep time: 10 minutes
Cook time: 15 minutes
Nutrition information per serving:
Calories 134, Carbohydrate 20 g,
Dietary Fiber 2 g, Protein 7 g, Total Fat 3 g,
Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 3 mg, Sodium 302 mg
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| LUNCH |
- nonstick cooking spray
- ½ cup chopped green bell pepper
- ½ cup frozen corn, thawed
- ½ cup sliced green onion
- ½ cup chopped tomato
- 2 tablespoons chopped fresh cilantro
- 4 (6-inch) flour tortillas
- ½ cup shredded reduced fat Cheddar or Monterey Jack cheese
Preparation :
- Spray a medium skillet with nonstick cooking spray. Sauté bell pepper and corn until softened, about 5 minutes.
- Add green onion and tomato; cook for several minutes more until heated through; stir in cilantro.
- Heat tortillas in a large skillet over high heat. Place equal amounts of cheese and vegetables on each tortilla; fold in half and continue to cook until cheese is melted and tortilla is crisp and lightly browned. Serve while hot.
4- Apple Turkey Gyro
A healthy twist on a classic Greek dish.
Makes 6 servings.
1 gyro per serving.
Prep time: 10 minutes
Cook time: 15 minutes
Nutrition information per serving:
Calories 215, Carbohydrate 33 g,
Dietary Fiber 5 g, Protein 14 g, Total Fat 4 g,
Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 25 mg, Sodium 259 mg
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| LUNCH |
- 1 cup sliced onion
- 1 tablespoon lemon juice
- 2 cups sliced red bell pepper
- 2 cups sliced green bell pepper
- 1 tablespoon vegetable oil
- ½ pound turkey breast, cut into thin strips
- 1 medium apple, cored and sliced
- 6 whole wheat pitas, lightly toasted
- ½ cup lowfat plain yogurt (optional)
Preparation :
- In a nonstick skillet, sauté onion, lemon juice, and bell peppers in oil until crisp-tender.
- Stir in turkey and cook until turkey is fully cooked. Remove from heat and stir in apple.
- Fold pita in half and fill with apple mixture; drizzle with yogurt. Serve warm.
5- Chicken Tortas
Serve these sandwiches with sliced jalapeño peppers for a little added heat!
Makes 4 servings.
1 sandwich per serving.
Prep time: 15 minutes
Nutrition information per serving:
Calories 379, Carbohydrate 32 g,
Dietary Fiber 6 g, Protein 30 g, Total Fat 15 g,
Saturated Fat 4 g, Trans Fat 0 g,
Cholesterol 67 mg, Sodium 500 mg
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| LUNCH |
Ingredients :
- 2 cups cooked, shredded chicken
- 1 teaspoon chili powder
- 2 cups prepared Fresh Salsa (see page 54)
- 2 cups shredded romaine lettuce
- 4 thin slices white onion
- ½ cup shredded reduced fat Monterey Jack cheese
- 2 radishes, sliced
- 1 fresh avocado, mashed
- 4 bolillos or French bread rolls, cut in half lengthwise
Preparation :
- In a medium bowl, combine chicken, chili powder, and 1 cup Fresh Salsa.
- In another medium bowl, combine lettuce, onion, cheese, and radishes.
- Spread equal amounts of mashed avocado on each roll.
- Place equal amounts of chicken and lettuce mixtures inside of each roll.
- Spoon ¼ cup Fresh Salsa over lettuce and close sandwich. Serve immediately
6- Herbed Potato Salad
Fresh vegetables and a light vinaigrette give this salad a lively flavor.
Makes 6 servings.
½ cup per serving.
Prep time: 10 minutes
Cook time: 10 minutes
Nutrition information per serving: Calories 132, Carbohydrate 24 g, Dietary Fiber 4 g, Protein 2 g, Total Fat 4 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 441 mg
Ingredients :
- 1½ pounds red potatoes (about 8 potatoes), cut into cubes
- ½ cup light Italian dressing
- ½ tablespoon spicy brown mustard
- 1 tablespoon chopped fresh parsley
- 1 teaspoon garlic salt
- ¼ teaspoon ground black pepper
- ½ cup chopped red bell pepper
- ½ cup chopped green bell pepper
- ½ cup chopped green onions
Preparation :
- In a large pot, cook potatoes in boiling water until tender, about 10 minutes (do not overcook).
- Drain well and let cool.
- Cut potatoes into bite-size pieces and place in a medium bowl.
- In a small bowl, combine dressing, mustard, parsley, and seasonings; pour over potatoes and toss well.
- Carefully stir in bell peppers and green onions. Cover and chill until ready to serve.
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