Menu: Lunch ediets

Cheesy Tomato Melt with milk, fruit and nuts Nutrition Information

2/3 cup low fat or nonfat milk 1/3 tbsp. walnuts 1 cup sliced fresh strawberries

Cheesy Tomato Melt*	Nutrition Information | Scale This Recipe
Ingredients: 2 slices low sodium whole wheat bread 1 oz. low fat or nonfat cheese of choice 2 tomato slices Directions: Top bread with cheese and tomato slices and broil until cheese begins to melt. Serve.

Chicken Salad with Greens, toast and fruit Nutrition Information

1 slice low sodium whole wheat bread 1 serving fruit of choice

Chicken Salad with Greens*

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Ingredients: 3 1/2 oz. boneless chicken breast 1/2 medium carrot 3 fresh radishes 1 medium size fresh tomato 2 tbsp. of salad dressing, low fat or nonfat; low sodium 1/4 cup chicken broth, low fat and low sodium 2 cups mixed salad greens 2 tsp. low sodium parmesan cheese Directions: Peel or scrub carrot; coarsely dice carrot and radish; core and slice tomato. Rinse and spin dry salad greens, tear into small pieces and add to large salad bowl with vegetables. Rinse and pat dry chicken and on a separate cutting board, cut into bite size pieces. Heat a nonstick skillet sprayed with cooking spray on medium heat, add the chicken and broth, cover and cook until no longer pink inside, about 7-10 minutes. Remove chicken, cool for about 5 minutes and toss with vegetables and dressing. Top with a sprinkle of Parmesan cheese and serve with toasted bread.

Chicken Tomato Soup with fruit Nutrition Information

1 serving fruit of choice

Chicken Tomato Soup*

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Ingredients: 5 baby carrots 2 green onions 2 large celery stalks 1 clove garlic 1/2 cup canned, crushed tomatoes, low sodium 1/2 cup chicken broth, low fat and low sodium 1 small potato (3 oz.) 1/2 tsp. oregano 2 1/2 oz. boneless chicken breast 1 tbsp. fresh parsley 2/3 tbsp. olive oil Directions: Slice carrots, scallions, celery and garlic. Cube potato and set aside. In a medium non-stick saucepan, heat half the oil, add sliced vegetables and sauté until garlic is lightly browned. Pour in crushed tomatoes and chicken broth. Bring to a boil and then add potatoes and oregano. Reduce heat, cover and simmer until potato is tender, about 15 minutes. Meanwhile, rinse chicken breast and chop into cubes. In a small non-stick skillet, heat the remaining oil and add chicken when hot. Cook chicken until well cooked, about 5-6 minutes. When chicken is done, add to saucepan, stir in fresh parsley, reduce heat and simmer another 5 minutes or so. *If liquid reduces too much, add water to taste and allow to heat through a little longer to blend with the flavors.

Chickpea Stew with Couscous and fruit Nutrition Information

1 serving fruit of choice

Chickpea Stew*

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Ingredients: 1/2 cup chickpeas (garbanzo beans) canned, low sodium, rinsed and drained 1/4 small onion 1/2 bell pepper 1 clove garlic 1 medium size fresh tomato 3 oz. tomato sauce, low sodium 1/2 tsp. dried parsley 1/2 oz. low fat or nonfat shredded cheddar cheese 1/4 tbsp. olive oil Directions: Prepare couscous according to recipe directions and set aside. Chop onions, pepper, and tomato; mince garlic. Drain and rinse garbanzo beans to remove excess sodium. Heat oil in a nonstick skillet over medium heat; add onions, bell pepper, and minced garlic and sauté for 3 - 4 minutes or until onions are translucent. Add chopped tomato and cook for about 1 minute more. Stir in tomato sauce and parsley and simmer for 2 or 3 minutes. Stir in drained chickpeas and gently heat for about 5 minutes, until heated through. Serve over couscous with a sprinkle of cheese.

Couscous*	Nutrition Information | Scale This Recipe
Ingredients: 2 tbsp. dry couscous 1/2 cup water Directions: Bring water to a boil over high heat; remove from heat, add couscous, stir and cover. Let stand for 5 minutes. Fluff with with fork.

Crab & veggie-stuffed pita pocket, nuts and fruit Nutrition Information

3 oz. crab meat, canned 1 tbsp. low fat or nonfat mayonnaise 1/4 medium size fresh tomato 2 fresh radishes 1 whole-wheat, approximately 6 inches (2 oz) pita bread 7 whole almonds 1/2 serving fruit of choice

Crabmeat & veggie toss with Triscuits and fruit Nutrition Information

3 oz. crab meat, canned 1 cup mixed salad greens 4 cherry tomatoes 5 low sodium Triscuits 1 serving fruit of choice 1 tbsp. salad dressing, low sodium 3/4 cup chopped or sliced cucumber

Crunchy Tuna Salad with bread and fruit Nutrition Information

1 serving fruit of choice 1 serving bread of choice

Crunchy Tuna Salad*	Nutrition Information | Scale This Recipe
Ingredients: 3 oz. tuna fish water-packed, low sodium 1 cup mixed salad greens 4 cherry tomatoes 2 large celery stalks 4 fresh radishes 6 tsp. balsamic vinegar 2/3 tbsp. olive oil Directions: Rinse and chop celery, radishes and salad greens; quarter cherry tomatoes. Drain and flake tuna. In medium bowl, mix tuna with vegetables, toss with oil and vinegar and serve.

Curried Rice and Egg Salad with fruit Nutrition Information

1 serving fruit of choice

Brown Rice*

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Ingredients: 2 tbsp. quick cooking brown rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 15-20 minutes, or until water has been absorbed.

Curried Rice and Egg Salad*

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Ingredients: 1 large egg 1 egg white 1/2 tsp. curry powder 1/2 tsp. Dijon mustard 1/2 cup fresh broccoli 1 tbsp. walnuts 1 medium size fresh tomato 1 cup lettuce, romaine or lettuce of choice 1/4 cup low fat or nonfat, plain or sugar-free yogurt Directions: Prepare the rice according to recipe directions and set aside to cool. Hard-boil eggs; immediately plunge in cold water to cool and then peel. Chop egg and egg white(s)and set aside. Rinse and cut the tomato into quarters. In a smal bowl mix yogurt with curry powder and mustard. Rinse and chop the broccoli; chop the walnuts. Mix the rice, chopped eggs, broccoli, yogurt mixture and walnuts until thoroughly combined. Chill for about 15-20 minutes for the flavors to blend. Serve on a bed of lettuce, topped with the tomato wedges.

Curried Tofu Vegetable Soup, brown rice and fruit Nutrition Information

1 serving fruit of choice

Curried Tofu Vegetable Soup*

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Ingredients: 3 tbsp. white wine 1/4 tsp. curry powder 1/2 cup vegetable broth 1 cup frozen vegetable of choice 3 oz. firm tofu 1 clove garlic 1/2 medium size onion 1/3 tbsp. all purpose flour 1/3 tbsp. olive oil Directions: Cook rice according to recipe provided, omit salt. Drain and cube tofu, set aside. Chop onion and mince garlic, set aside. Add oil to a non-stick saucepan and sauté onion and garlic over low-medium heat for approximately 5 minutes, until just translucent. Reduce heat to low, and add curry powder, wine and flour. Cook for about 3-4 minutes, stirring frequently. Wisk in the broth, add your vegetable of choice and continue to cook over low heat, partially covered, for about 10 minutes. Add tofu and cook for about 6-7 minutes more. Serve with rice.

Brown Rice*

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Ingredients: 2 tbsp. quick cooking brown rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 15-20 minutes, or until water has been absorbed.

Healthy Tuna on Pita with fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Healthy Tuna on Pita*	Nutrition Information | Scale This Recipe
Ingredients: 3 oz. tuna fish water-packed, low sodium 1 tbsp. low fat or nonfat mayonnaise 1 pita bread, approximately 6 inches (2 oz) 1/2 medium size fresh tomato Directions: Drain tuna and flake with a fork into a bowl. Rinse and chop tomato and combine tuna, tomato and mayonnaise. Cut pita bread in half, fill each pocket with one half of the mixture and serve.

Mediterranean Tuna Salad with Toast, fruit and milk Nutrition Information

1 serving fruit of choice 1/2 cup low fat or nonfat milk

Mediterranean Tuna Salad with Toast*

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Ingredients: 2 tsp. balsamic vinegar 1/4 tsp. oregano 3 oz. tuna fish water-packed, low sodium 5 cherry tomatoes 1 serving bread of choice 2/3 cup chopped or sliced cucumber 1/3 tbsp. olive oil Directions: Rinse and pat dry vegetables. Cut cucumber and tomatoes into bite size pieces, and mix with drained and flaked tuna in a bowl. In a small bowl, whisk olive oil, vinegar and oregano, and toss with tuna-vegetable mixture. Serve with toasted bread...or crackers are nice...see the substitutions list for choices.

Mushroom & Bean Barley Soup with fruit and salad Nutrition Information

1 serving fruit of choice 1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium

Mushroom & Bean Barley Soup*

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Ingredients: 1 cup vegetable broth 1/4 cup evaporated nonfat milk 1/2 oz. barley 1/2 tsp. dried parsley 1/4 tsp. black pepper 2 cups fresh mushrooms 1/4 cup canned white beans, rinsed and drained 1/4 small onion 1/4 tbsp. olive oil Directions: Drain and rinse beans in a colander and set aside. Chop onion and slice mushrooms. Heat oil in a nonstick saucepan over medium heat and sauté onions until softened, about 5 minutes. Add mushrooms and continue to cook about 5 minutes more. Add broth, milk, barley, beans and parsley. Cover and simmer until barley is tender, about 12 minutes. Season with black pepper.

Pasta with Tuna and Peas and fruit Nutrition Information

1 serving fruit of choice

Pasta with Tuna and Peas*

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Ingredients: 1/2 small onion 2 1/2 oz. tuna fish water-packed, low sodium 1/4 cup tomato sauce, low sodium 1/4 tsp. crushed red pepper flakes 1 clove garlic 3/4 cup frozen peas and carrots Directions: Cook pasta of choice according to recipe provided: elbow macaroni or penne are good in this recipe. Chop onion and slice garlic clove thinly. Drain tuna, flake with a fork and set aside. Spray a nonstick skillet with cooking spray and sauté onions and garlic, 3-4 minutes over medium high heat, until softened. Add tomato sauce and frozen peas and carrots, reduce heat to medium low, cover and simmer for about 4-5 minutes, stirring occasionally. Add tuna and pasta to skillet, mix well and heat through for about 3-4 minutes and serve. (You may substitute other herbs or spices as desired.)

pasta, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Pasta with Veggie Ragu and fruit Nutrition Information

1 serving fruit of choice

Pasta with Veggie Ragu*

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Ingredients: 1/2 small onion 1/2 medium carrot 1/2 bell pepper 2 black olives 1/2 cup tomato sauce, low sodium 1/4 tsp. crushed red pepper flakes 1/2 tsp. low sodium parmesan cheese 1 tbsp. fresh basil 1 veggie burger (approximately 100 calories) 1/4 tbsp. olive oil Directions: Prepare any bite size pasta of choice, such as penne or shells, according to recipe, omit salt. Chop basil and olives; set aside. Chop onion, pepper and carrot and sauté in a medium-sized saucepan on medium high heat with oil until onion is golden. Add tomato sauce, olives, and red pepper flakes, cover and simmer for about 10-13 minutes on low-medium heat, or until sauce has reduced about one fourth. Microwave veggie burger about 1 to 1-1/2 minutes or until soft. Note: all microwaves are different, so check after 1 minute, and continue for 30 seconds to 1 minute more if necessary. Crumble veggie burger into the sauce, add cooked pasta, Parmesan cheese and chopped basil; stir to heat through, about 1-2 minutes and serve immediately.

pasta, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 1/2 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Peanut Butter Sandwich, Creamy Fruit Shake and salad Nutrition Information

1 tbsp. salad dressing, low fat or nonfat; low sodium 1 cup mixed salad greens

Creamy Fruit Shake*	Nutrition Information | Scale This Recipe
Ingredients: 1 cup low fat or nonfat, plain or sugar-free yogurt 3/4 cup fresh raspberries Directions: Combine all ingredients in a blender.

Peanut Butter Sandwich*	Nutrition Information | Scale This Recipe
Ingredients: 1 tbsp. low sodium peanut butter 1 slice low sodium whole wheat bread Directions: Spread peanut butter on bread and serve

Strawberry Yogurt Shake*

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Ingredients: 1 cup frozen strawberries 4 ice cubes 1/2 cup low fat or nonfat milk 1/2 cup low fat or nonfat, plain or sugar-free yogurt Directions: In a blender, combine strawberries, ice cubes, yogurt and milk. You may sweeten the shake with a teaspoon of sugar (16 calories/4 grams of carbohydrate per teaspoon) or if you wish you could add a packet of artificial sweetener of your choice. If shake is too thick, add a few tablespoons of water.

Pita Spinach Calzone with fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Pita Spinach Calzone*

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Ingredients: 1 pita bread, approximately 6 inches (2 oz) 1 oz. low fat or fat-free shredded Mozzarella cheese 1/2 tsp. oregano 1/4 tsp. Italian seasoning 1/2 medium size fresh tomato 1/4 cup low fat or nonfat ricotta cheese 1/2 tbsp. low fat or nonfat parmesan cheese 1/2 cup frozen spinach Directions: Preheat oven to 375 degrees F. Thaw the spinach and squeeze to remove the water. Wash and dice the tomato. Mix the spinach, tomato, mozzarella, ricotta and Parmesan cheeses with the oregano and Italian seasoning. Stuff pita with mixture and bake on a baking sheet lightly sprayed with cooking spray for 12 to 15 minutes, until heated through.

Rosemary-Zucchini Omelet with Cheese, bread, fruit and salad Nutrition Information

2 tbsp. of salad dressing, low fat or nonfat; low sodium 2 cups mixed salad greens 1 serving fruit of choice 2 servings bread of choice 1/4 tbsp. low fat or nonfat margarine or spread

Rosemary-Zucchini Omelet with Cheese*

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Ingredients: 4 oz. liquid egg whites 1/2 tsp. fresh rosemary 1/2 fresh medium zucchini 1 tbsp. low fat or nonfat parmesan cheese 1 serving cooking spray Directions: Rinse and slice zucchini into thin rounds. Chop rosemary very fine. Heat a nonstick skillet sprayed with cooking spray on medium. When pan is hot, pour in egg whites and swirl pan to cover the entire surface. Layer zucchini over one half of the skillet. Sprinkle with rosemary and Parmesan cheese and cover. Cook for 3-4 minutes until set, and then using a spatula, gently fold one side over the other. Cook for 1 minute more and serve.

Traditional Tuna Sandwich with fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice 1 graham cracker (2.5 inch square)

Traditional Tuna Sandwich* (Egg-Free)

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Ingredients: 2 oz. tuna fish water-packed, low sodium 1/3 tbsp. mayonnaise, egg-free, low fat or nonfat 1/2 large celery stalk 1/4 bell pepper 2 slices low sodium bread of choice Directions: Choose any bread you like, whole wheat or whole wheat pita are good choices. Drain canned tuna well and place in a small bowl. Chop celery and pepper and add with the mayonnaise to tuna and mix well with a fork. Make a sanwich with bread, or stuff in pita and serve.

Traditional Tuna Sandwich, salad and fruit Nutrition Information

2 cups mixed salad greens 2 tbsp. of salad dressing, low fat or nonfat; low sodium 1/2 cup chopped or sliced cucumber 1 serving fruit of choice

Traditional Tuna Sandwich*	Nutrition Information | Scale This Recipe
Ingredients: 2 slices low sodium whole wheat bread 2 1/2 oz. tuna fish water-packed, low sodium 1 1/2 tbsp. low fat or nonfat mayonnaise 1/3 tbsp. fresh lemon juice 1/4 tsp. black pepper Directions: Lightly toast bread, if desired. Drain tuna, flake and mix with mayonnaise, lemon juice and black pepper until well combined. Spread tuna on bread and make sandwich.

Tuna Pasta Salad with fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Tuna Pasta Salad*

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Ingredients: 3 oz. tuna fish water-packed, low sodium 1/2 small onion 3 black olives 3 cherry tomatoes 1/4 tsp. oregano 1/4 tsp. garlic powder 1/3 tbsp. olive oil Directions: Prepare pasta according to recipe directions and set aside to cool. Drain liquid from tuna and with a fork flake into a large bowl. Rinse vegetables. Chop onion and olives; cut tomatoes into halves. Combine vegetables, tuna and pasta in the bowl, and then toss with oil, oregano and garlic powder. Serve on mixed greens if desired.

pasta, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Turkey and Cheese Sandwich, salad and fruit Nutrition Information

2 cups mixed salad greens 2 tbsp. of salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Turkey and Cheese Sandwich* (EF)	Nutrition Information | Scale This Recipe
Ingredients: 2 servings bread of choice 1/2 tbsp. mayonnaise, egg-free, low fat or nonfat 2 oz. low sodium, cooked & sliced turkey breast 1 oz. low fat or nonfat cheese of choice Directions: Lightly toast bread, if desired, and spread with mayonnaise. Layer turkey and cheese and make sandwich. Serve.