LUNCHES

 

Portobello Pizza

 

1 t extra-virgin olive oil

1 clove garlic, diced

1 package (6 ounces) Portobello mushroom caps, cleaned

Pinch salt

Pinch freshly ground black pepper

12 ounces mozzarella cheese, sliced or shredded

10 fresh basil leaves

2 fresh tomatoes, sliced, roasted or grilled

Oregano leaves (optional)

 

1. Combine the oil and garlic in a small bowl and rub the mushroom caps on all sides with the mixture. Place the caps, top side down, in a circle on an oiled baking sheet. Season with the salt and pepper. Arrange the cheese, basil, and tomato slices alternately in a circle on top of the mushrooms. Sprinkle with the oregano, if using.

2. Bake at 450 degrees until the cheese melts, about 3 minutes.

 

Nutrition: 549 calories, 36 g protein, 14 g carbohydrates, 40 g fat, 23 g saturated fat, 651 mg sodium, 133 mg cholesterol, 3 g fiber

 

2 servings

 

 

 

 

Lemon Couscous Chicken

 

1 ¼ c water

1 T extra-virgin olive oil

2 c broccoli florets

1 package Near East Roasted Garlic and Olive Oil Couscous mix

1 ½ c chopped cooked chicken

Juice of 1 lemon (about 3 tablespoons)

¼ t lemon peel

 

In a large skillet, bring the water, oil, broccoli, and contents of the spice sack from the couscous mix to a boil. Stir in the couscous, chicken, lemon juice, and lemon peel. Remove from the heat. Cover and let stand for 5 minutes. Fluff lightly with a fork. Chill well and serve cold.

 

Nutrition: 311 calories, 24 g protein, 39 g carbohydrates, 7 g fat, 1 g saturated fat, 476 mg sodium, 45 mg cholesterol, 3 g fiber

 

4 servings

 

Tomato-Basil Couscous Salad

 

¾ c cooked couscous

1 tomato, chopped

1/3 c canned chickpeas, drained and rinsed

2 scallions, chopped

1 t extra-virgin olive oil

1 T fresh lemon juice

1 T chopped fresh basil

Lettuce

 

Combine the couscous, tomato, chickpeas, scallions, oil, lemon juice, and basil in a bowl. Toss and serve on a bed of lettuce.

 

Nutrition: 43 calories, 2 g protein, 7 g carbohydrates, 1 g fat, 0 g saturated fat, 0 mg sodium, 0 mg cholesterol, 1 g fiber

 

7 servings

 

Tomato Soup

 

1 small onion, chopped

¼ c sliced mushrooms

3 ounces diced ham

¼ t extra-virgin olive oil

1 clove garlic, minced

1/8 t sweet paprika

Dash allspice

1 can (14.5 ounces) fat-free, low sodium chicken broth

1 can (15 ounces) chickpeas

3 whole tomatoes, peeled

 

Mix the onion, mushrooms, ham, oil, garlic, paprika, and allspice in a large pot. Cook for 1 minute. Add the chicken broth, chickpeas, and tomatoes. Cover and simmer for 15 minutes. Puree the soup in a blender and serve.

 

Nutrition: 404 calories, 29 g protein, 58 g carbohydrates, 7 g fat, 2 g saturated fat, 25 mg cholesterol, 12 g fiber

2 servings

Roast Beef Wrap

 

¼ c reduced-fat cream cheese

4 9”-10” flour tortillas

½ red onion, sliced

4 spinach leaves, washed

8 ounces sliced roast beef

 

1. For each wrap, spread a small amount of the cream cheese over the surface of a tortilla. Layer the onion, spinach, and roast beef on top. Fold opposite sides of the tortilla toward the center about 1 ½” and roll up from the bottom.

 

Nutrition: 300 calories, 13 g protein, 42 g carbohydrates, 9 g fat, 3 g saturated fat, 659 mg sodium, 21 mg cholesterol, 3 g fiber

 

4 servings

 

Tuna, Cucumber, and Red Pepper Salad with Lemony Dill Dressing

 

LEMONY DILL DRESSING:

¼ c extra virgin olive oil

3 T fresh lemon juice

1-2 T chopped fresh dill

½ t salt

½ t coarsely ground black pepper

 

SALAD:

2 medium cucumbers, chopped

1 red bell pepper, chopped

2 cans (6.5 ounces each) solid white tuna, drained and flaked

Romaine lettuce

1 small lemon, peeled, seeded, and sliced

 

1. To make the lemony dill dressing: Whisk the olive oil, lemon juice, dill, salt, and black pepper together in a small bowl.

2. To make the salad: Combine the cucumbers, bell pepper, and tuna in a large bowl. Set aside. Arrange the lettuce on 4 plates. Spoon the tuna mixture into the center of each plate. Arrange the lemon around the plates. Drizzle with the dressing.

 

Nutrition: 282 calories, 24 g protein, 9 g carbohydrates, 17 g fat, 3 g saturated fat, 640 mg sodium, 39 mg cholesterol, 2 g fiber

 

Mixed Greens with Crabmeat Salad

 

2 c torn curly endive

2 c loosely packed watercress leaves

2 c torn fresh spinach

2 c torn red leaf cabbage

½ c sliced water chestnuts

½ c julienne-sliced red bell pepper

12 ounces crabmeat, fresh or canned

Joe’s Mustard Sauce: 1 T + ½ t Colman’s dry mustard, or more

1 c mayonnaise

2 t Worcestershire sauce

1 t A-1 Steak Sauce

1 T heavy cream

1 T milk

Salt

 

1. Combine the endive, watercress, spinach, cabbage, water chestnuts, and pepper in a large bowl. Toss well. Add the crabmeat. Divide onto 4 serving plates. Drizzle Joe’s Mustard Sauce on top.

 

Nutrition: 123 calories, 20 g protein, 9 g carbohydrates, 1 g fat, 0 g saturated fat, 338 mg sodium, 76 mg cholesterol, 4 g fiber

 

4 servings

 

Crab Cobb Salad

 

6 c romaine lettuce, torn into bite-size pieces

1 can crabmeat (6 ounces), drained

1 c diced ripe tomatoes or cherry tomatoes, halved

¼ c crumbled blue cheese

2 T cholesterol-free bacon bits

¼ c prepared low-sugar dressing or olive oil vinaigrette

 

1. Chill 2 plates. Arrange the lettuce on a large serving platter. Arrange the crabmeat, tomatoes, blue cheese, and bacon bits in rows over the lettuce.

2. Right before serving, drizzle some dressing evenly over the salad and toss well. Transfer to the 2 chilled plates.

 

Nutrition: 267 calories, 27 g protein, 12 g carbohydrates, 13 g fat, 4 g saturated fats, 95 mg cholesterol, 4 g fiber

 

Curried Egg Salad Sandwiches

 

6 hard-cooked large eggs

1 T finely chopped red onion

1 T sweet pickle relish

3 T low-fat mayonnaise

¼ t salt

¼ t ground curry

1//8 t freshly ground black pepper

4 green leaf lettuce leaves

4 English muffins, split and toasted

 

1. Cut eggs in half lengthwise, removing yolks. Reserve 4 egg yolks for another use. Chop whites and remaining 2 yolks. Combine egg, onion, and relish in a small bowl.

2. Combine mayonnaise, salt, curry, and pepper; add to egg mixture.

3. Place 1 lettuce leaf on bottom half of each English muffin. Spoon one-fourth egg salad over each leaf, and top with remaining muffin halves.

 

Nutrition: 215 calories, 4.4g fat, 11.2 g protein, 31.7 g carbohydrates, 1.8 g fiber, 106 mg cholesterol, 2 mg iron, 634 mg sodium

 

Spinach Calzone

 

¾ c 1% low-fat cottage cheese

½ c low-fat sour cream

¼ c (2 ounces) 1/3-less-fat cream cheese, softened

3 T grated fresh Parmesan cheese

1 (10 ounce) package frozen chopped spinach, thawed, drained, and squeezed dry

1 (7 ounce) bottle roasted red bell peppers, drained and chopped

1 t garlic powder

¼ t black pepper

1 (10 ounce) can refrigerated pizza crust

Cooking spray

¼ c (1 ounce) shredded part-skim mozzarella cheese

¼ c (1 ounce) shredded reduced-fat sharp Cheddar cheese

1 ½ c bottled fat-free Italian herb pasta sauce

 

1. Preheat oven to 425.

2. Combine first 4 ingredients; beat with a mixer at medium speed 2 minutes or until blended. Stir in spinach, bell peppers, garlic powder, and black pepper.

3. Unroll pizza crust onto a baking sheet coated with cooking spray; pat into a 14×10-inch rectangle. Spread spinach mixture over half of crust, leaving a 1-inch border. Sprinkle mozzarella and cheddar over spinach mixture. Fold dough over filling; press edges together to seal.

4. Bake at 425 for 15 minutes or until browned. Cool on a wire rack 5 minutes. Heat pasta sauce in a small saucepan over medium heat. Cut calzone into 6 squares, and top with sauce.

 

Nutrition: 289 calories, 9.6 g fat, 15.7 g protein, 35.4 g carbohydrates, 2.8 g fiber, 24 mg cholesterol, 3 mg iron, 778 mg sodium

 

6 servings (serving size: 1 square and ¼ c sauce)