Lunch Meals
Equal to One Starch and One Protein
Crustless Quiche - Lunch (serves 8)
1 1/2 cups egg substitute
2 large eggs
1 cup shredded reduced-fat extrasharp cheddar
cheese, divided
1/2 cup 1% low-fat milk
1/2 cup all-purpose flour (about 2 1/4 ounces)
1 teaspoon baking powder
1/2 teaspoon salt
1 (16-ounce) carton fat-free cottage cheese
Cooking spray
4 cups sliced zucchini (about 4)
2 cups diced potato with onion (such as Simply
Potatoes)
1 cup finely chopped green bell pepper (about
1)
1 (8-ounce) package presliced mushrooms
1/2 cup chopped fresh parsley
2 tomatoes, thinly sliced
Preheat oven to 400°.
Beat egg substitute and eggs in a large bowl
until fluffy. Add 1/2 cup cheddar cheese, milk, flour, baking powder,
salt, and cottage cheese.
Heat a large nonstick skillet over medium-high
heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients
(through mushrooms); sauté for 5 minutes or until tender. Add the
zucchini mixture and parsley to egg mixture. Pour mixture into a
3-quart casserole dish coated with cooking spray. Top with the remaining
cheddar cheese. Arrange tomato slices over cheese. Bake at 400° for
15 minutes. Reduce oven temperature to 350° (do not remove dish from
oven), and bake for 35 minutes or until lightly browned and set.
Comfort
Turkey Stew- Lunch (serves 4)
1 cup chopped onion
1 teaspoons minced fresh rosemary
1 garlic clove, minced
2 cups chopped zucchini
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1 pound ground turkey
2 cups fat-free, less-sodium chicken broth
1/4 cup dry white wine
2 tablespoons tomato paste
1/2 teaspoon crushed red pepper
1 can1chickpeas (garbanzo beans), rinsed
and drained
1 (14.5-ounce) can diced tomatoes, rinsed
and drained
1 bay leaf
1/4 cup grated Parmesan cheese
Spray dutch oven and add onion, rosemary, and garlic;
sauté 2 minutes. Add zucchini, black pepper, salt, and chicken; cook
5 minutes until chicken is browned, stirring to crumble.
Add broth and next 6 ingredients (through
bay leaf); bring to a boil. Reduce heat, and simmer 30 minutes. Discard
bay leaf. Sprinkle with cheese.
Holly’s
Lentil Soup- Lunch (serves 6)
2 cups chopped red onion
1 tablespoon minced peeled fresh ginger
1 tablespoon finely chopped seeded jalapeño
pepper
6 cups water
2 cups dried small red lentils
1 1/2 teaspoons salt
1/2 teaspoon ground turmeric
1/4 teaspoon five-spice powder
1/3 cup chopped fresh cilantro
2 tablespoons fresh lemon juice
Spray a dutch oven and add onion, ginger, and jalapeño;
sauté 4 minutes or until tender. Stir in 6 cups water and next 4
ingredients (through five-spice powder); bring to a boil. Cover,
reduce heat, and simmer for 15 minutes or until lentils are tender,
stirring occasionally.
Place one-third of lentil mixture in a blender.
Remove center piece of blender lid (to allow steam to escape); secure
blender lid on blender. Place a clean towel over opening in blender
lid (to avoid splatters). Blend until smooth. Pour pureed lentil
mixture into a large bowl. Repeat procedure twice with remaining
lentil mixture. Stir in cilantro and juice. Serve immediately. YOU
do not have to do this last step, you can continue to simmer the
mixture for about an hour until the lentils are tender.
Holly’s
Own Tamale Pie - Lunch (serves 6)
1
½ lbs ground beef/turkey
½ onion, chopped
1 green pepper, chopped
1 can whole kernel corn, less salt
1 cup chopped tomatoes
4 tbsp tomato paste
2 tsp chili seasoning
1 tsp splenda
1 tsp each of garlic powder, basil and oregano
3 cups cooked grits, prepared
1 cup lowfat shredded cheddar cheese (use
the cabot light 50% reduced fat)
Spray
skillet with Pam spray and brown the beef/turkey,
onion and green pepper, drain, add the corn,
tomatoes, paste, chili, sugar and rest of
spices. Cook and stir til heated.
Spread
½ mixture of the grits in a sprayed 2 qt
baking dish, top with beef mixture and cheese.
Spoon the rest of the grits around the edges
of the dish, bake at 325 for 20 mins.
Quicky
Chicken Stew - Lunch (serves 6)
6
medium red potatoes diced and cooked
½ cup water
1 ½ lbs chicken
½ onion, chopped
½ package frozen mixed vegetables
1 can diced tomatoes 14 oz (no salt added)
1 can 8oz tomato sauce
½ tsp chili powder
¼ tsp garlic powder
Saute
chicken and dice and shred it. Add the onion
to pan and sauté until tender, add in the
mixed veggies and all other ingredients,
simmer about 20 mins and serve.
Tasty
Beef N Rice - Lunch (serves 6)
1
½ lbs ground beef or turkey
1 medium pepper, chopped
1 medium onion, chopped
1 can 14 oz diced tomatoes
3 tbsp tomato paste
1/3 cup green olives
1 tbsp cider vinegar
2 garlic cloves, minced
2 tsp cumin
½ tsp pepper
½ cup frozen peas
3 cups cooked brown rice
In
skillet, cook beef/turkey, pepper and onion
on medium heat until meat is not pink. Stir
in tomatoes, paste, olives, vinegar, garlic,
cumin, and pepper, bring mixture to a boil.
Then reduce heat and cove rand simmer for
5 mins, add the peas, simmer and serve over
your rice portion.
Easy Stuffed Peppers - Lunch (serves 4)
4
large green or red peppers, tops and seeds
removed
1 lb ground beef or turkey
¼ cup chopped onion
1 can of corn
1 can 8 oz tomato sauce
1 cup cooked brown rice
2 tsp worcestershire sauce
¼ tsp pepper
In
a skillet cook the beef/turkey and onion
until meat is cooked through. Add in remaining
ingredients and mix well. Stuff into the
peppers and place in a 9in square baking
dish, Bake uncovered at 350 for 30 mins.
Tamale
Casserole - Lunch (serves 8)
2
lbs chicken diced, shredded
1 small can of diced jalapeno peppers
2 cups frozen corn, thawed
1 can 28 oz diced tomatoes
1 ½ cups skim milk
1 cup cornmeal
1 can chopped green chilies, drained
2 egg whites
1 envelope reduced sodium taco seasoning
1 cup shredded reduced fat cheddar cheese
1 cup salsa
In
skillet spray Pam and sauté the chicken and
jalapeno peppers over med heat until meat
is no longer pink. Drain. Stir in the corn,
tomatoes, milk, cornmeal, chilies, egg whites
and taco seasoning. Spray a 13x9x2 baking
dish and transfer the mixture. Bake uncovered
at 350 for 40 mins, sprinkle with cheese
and back 5 more minutes. Serve with the salsa.
New
England Clam Chowder - Holly Style- Lunch (serves 4)
1 cup each of diced onion and celery
2 cups cubed butternut squash or turnip
1 cup water
1 tsp thyme
1/8 tsp pepper
1 8 oz bottle of clam juice
1 bay leaf
1 cup 1% milk
1 tablespoon flour
1 (6 1/2 oz) can of minced clams, undrained
8 oz of cooked shrimp cut into very
small pieces
pinch parsley
Use nonstick skillet and add pam spray, put in onions, celery and saute
5 mins. Stir in squash or turnip and next 5 ingredients. bring to boil, cover,
reduce heat, and simmer 12 mins or until squash or turnip is tender.
Combine milk and flour in a bowl and whisk until smooth. add flour mixture
and clams to skillet, bring to a simmer, add shrimp and cook 2 minutes, stirring
frequently. discard bay leave, add parsley and serve!
Chicken
Fried Rice -
Lunch (serves2)
8
oz chicken (cut into cubes)
3 cups cabbage (finely chopped)
1 cup cooked rice
1/2 cup onion (chopped)
sprinkle garlic powder
1 tsp lite soy sauce
Steam the cabbage & onion.
Spray a skillet with no fat cooking spray and add the chicken & garlic
and cook for 10 minutes. Add the cabbage, rice and onion and cook for another
7-8 minutes while stirring in the soy sauce.
Simple Pasta Salad - Lunch (serves 2)
2 cans white tuna, drained
1 ½ cups cooked pasta, rotini or elbows
1 cup broccoli
¼ cup peppers, chopped
2 pickles, cut into small pieces
4 tbsp Just Too Good Italian dressing
Cook your pasta and let cool. Add in the remaining ingredients and stir,
chill 1 hour and serve, sprinkle on some black pepper.
Sweet Chicken Delight - Lunch (serves 2)
8 oz chicken breast
2 small sweet potatoes, skinned and diced
¼ cup crushed pineapples
½ cup onions
In a sauté pan, spray Pam and cook onions until tender, add in the pineapples
and sauté 1 more min. Spray a baking dish with Pam and place chicken in and
the sweet potatoes and the onion mixture, cover. Bake at 350 for 30 mins,
then uncover and bake another 10 mins until the sweet potatoes are tender.
Turkey Meatballs N Pasta - Lunch (serves 4)
MEATBALLS:
1/3 cup minced fresh onion
1/4 cup finely chopped cremini mushrooms
2 tablespoons finely chopped fresh parsley
2 tablespoons grated fresh Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon crushed red pepper
1 egg
1 tablespoon parmesan cheese
1 pound lean ground turkey
Cooking spray
SAUCE:
1 teaspoon olive oil
3/4 cup chopped onion
4 garlic cloves, thinly sliced
1/2 cup julienne-cut yellow bell pepper
1/2 cup julienne-cut orange bell pepper
1/2 teaspoon salt, divided
2 cups chopped seeded plum tomato
1/2 cup tomato juice
2 tablespoons balsamic vinegar
1 teaspoon sugar
1/2 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
1/4 cup thinly sliced fresh basil
PASTA:
1/8 teaspoon salt
8 ounces uncooked penne (about 2 cups tube-shaped pasta)
Preheat oven to 400°.
Combine 1/3 cup onion, and next 8 ingredients (1/3 cup onion through turkey);
stir well to combine. Lightly coat hands with cooking spray. Shape turkey
mixture into 20 (1-inch) meatballs. Place on a baking sheet coated with
cooking spray. Bake at 400° for 12 minutes or until done; cover and keep
warm.
To prepare sauce, heat oil in a large nonstick skillet over medium-high heat.
Add 3/4 cup onion; sauté 3 minutes. Add garlic; sauté 1 minute. Add bell peppers
and 1/4 teaspoon salt; sauté 2 minutes. Add tomato and next 5 ingredients
(tomato through black pepper); bring to a boil. Reduce heat; simmer, uncovered,
13 minutes or until sauce thickens. Stir in basil and 1/4 teaspoon salt. Add
meatballs; stir to coat.
To prepare pasta, while sauce cooks, bring 3 quarts of water to a boil in
a large saucepan; add 1/8 teaspoon salt and pasta. Cook 10 minutes or until
al dente; drain. Serve meatball mixture over pasta.
Mexicana Meatloaf - Lunch or Dinner (serves 7)
1 (7-ounce) can chipolte salsa
1/2 cup finely chopped onion
1/2 cup coarsely chopped fresh cilantro
1/4 cup regular oats
2 teaspoons chopped fresh parsley
1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon freshly ground black pepper
2 garlic cloves, minced
2 large egg whites
1 pound ground turkey 93%
1 pound ground turkey breast 99%
Cooking spray
TOPPING:
1/4 cup tomato sauce
1 tablespoon ketchup
1/2 teaspoon hot sauce
Preheat oven to 350°.
To prepare meat loaf, Combine salsa, onion, and next 12 ingredients (through
ground turkey breast) in a large bowl, stirring to combine. Place turkey
mixture in a 9 x 5-inch loaf pan coated with cooking spray. Bake, uncovered,
at 350° for 30 minutes.
To prepare topping, combine 1/4 cup tomato sauce, ketchup, and hot sauce in
a small bowl; brush mixture evenly over meat loaf. Cover and bake an additional
30 minutes or until thermometer registers 160°. Let stand 10 minutes before
slicing.
Turkey and Couscous Salad - Lunch (serves 4)
1 cup water
3/4 cup uncooked couscous
2 cups chopped cooked turkey
3/4 cup thinly sliced celery
3/4 cup frozen green peas, thawed
1/4 cup sliced green onions
1/4 cup light mayonnaise
1/4 cup fat-free sour cream
1/4 cup fat-free, less-sodium chicken broth
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Bring the water to a boil in a medium saucepan, and gradually stir in
the couscous. Remove from heat; cover and let stand 5 minutes. Fluff with
a fork. Combine couscous, turkey, celery, peas, and onions in a large bowl.
Combine mayonnaise and remaining ingredients; stir well with a whisk. Add
to couscous mixture; toss well. Cover and chill at least 2 hours.
Kicked
Up Turkey Gumbo - Lunch (serves 6)
1/2 (3-ounce) box long-grain and wild rice mix (such as Uncle Ben's)
3 Al Fresco Chicken Sausage Links (either sweet apple or Italian flavor)
1 cup chopped onion
1 cup chopped celery
1 cup chopped green bell pepper
4 garlic cloves, minced
1/2 cup all-purpose flour
2 cups (1/4-inch) cubed peeled sweet potato
1 teaspoon dried thyme
1 teaspoon dried oregano
2 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
1 (14 1/2-ounce) can diced tomatoes with green pepper and onion, undrained
1 bay leaf
2 cups chopped cooked white meat turkey
1/2 teaspoon hot sauce
Cook the rice according to package directions, omitting seasoning packet.
Use only ½ the box in this recipe.
Cook sausage in a Dutch oven over medium heat until browned, Add onion, celery,
and bell pepper; cook 4 minutes, stirring frequently. Add garlic; cook 1 minute.
Stir in flour; cook for 6 minutes or until lightly browned, stirring constantly.
Add sweet potato and next 5 ingredients (sweet potato through bay leaf); bring
to a boil. Cover, reduce heat, and simmer 15 minutes. Add turkey and hot sauce;
cook, uncovered, for 3 minutes. Discard bay leaf. Serve over rice.
Lori’s Awesome Stir Fry - Lunch (serves 2)
2 medium potatos (cubed)
8 oz Al Fresco Chicken Sausage (Ginger Teriyaki)
1 bag Cole slaw mixture
½ onion (sliced)
1/8 tsp garlic
½ tsp low sodium soy sauce
½ cup peas
Spray skillet and cook potatos, garlic, onions for a
few minutes. Then add everything else and cook for
another 6 – 8 minutes.
Summer Rice/Tuna Salad - Lunch (serves 4)
1 red and 1 yellow pepper cut in fourths
1 eggplant, peeled and cut into slices.
Pam spray the grill and grill veggies about 4 mins on each side til tender.
Dice them and set aside
2 cups cooked brown rice
1 cup frozen peas, thawed
1/4 cup chopped dill pickles
1 tbs red wine vinegar
1 tsp tabasco
1 tsp black pepper
2 6oz cans of water packed white tuna, drained
Combine the grilled veggies with rice and remaining ingredients, stir
together and serve.
Chicken Taco Salad - Lunch (serves 2)
Dressing: 2 tbsp cilantro, 2/3 cup fat free sour cream, 1 tbsp minced
chiles, 1 tsp cumin, 1 tsp chili powder, 3 tsp lime juice. Combine and refriderate.
Salad:
4 cups Romaine lettuce
8 oz chopped, cooked chicken breast
1 cup cherry tomatoes, cut in half
1/4 cup chopped red onion
1/2 can black beans, rinsed
1/2 cup no salt added corn
Combine salad and dressing and serve.
Mashed Potatoes Holly Style - Lunch (serves 4)
*YOU HAVE TO ADD YOUR OWN PROTEIN TO THE RECIPE
2 tbsp cilantro
2 tbsp finley chopped shallots
2 tsp lime juice
1 tsp cumin
4 Yukon Gold Potatoes. peeled and quartered
1/2 cup lowfat or fat free buttermilk
Spray butter
Place potatoes in boiling water, about 15 mins or until tender, turn off
burner. Drain and put back on burner. Add the buttermilk and spray some butter
on, whip until done and serve!!
